{"id":13127,"date":"2008-12-27T20:00:00","date_gmt":"2008-12-27T20:00:00","guid":{"rendered":""},"modified":"2017-11-02T17:28:04","modified_gmt":"2017-11-02T17:28:04","slug":"patarimai-pacientamskurie-skundziasi-nugaros-skausmais","status":"publish","type":"post","link":"https:\/\/www.pasveik.lt\/lt\/naujausi-medicinos-straipsniai\/patarimai-pacientamskurie-skundziasi-nugaros-skausmais\/13127\/","title":{"rendered":"Patarimai pacientams,kurie skund\u017eiasi nugaros skausmais"},"content":{"rendered":"<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 11.0pt;\">Kineziterapeut\u0117 Daiva Jurevi\u010di\u016bt\u0117<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 11.0pt;\">Valakupi\u0173 reabilitacijos centras<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\">\u00a0<\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 11.0pt;\"><a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/nugaros-skausmai\/4300\">Nugaros skausmai<\/a> ir degeneracin\u0117s stuburo ligos yra vieni da\u017eniausi\u0173 sveikatos sutrikim\u0173 ir kreipimosi \u012f gydytoj\u0105 prie\u017eas\u010di\u0173. Kiekvienais metais su \u0161ia problema susiduria apie 70\u221280 proc. asmen\u0173 visame pasaulyje. 5\u221210 proc. atvej\u0173 <a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/nugaros-skausmai\/4300\">nugaros skausmai<\/a> b\u016bna l\u0117tiniai. Nugaros skausmas taip pat gali tapti ne\u012fgalumo prie\u017eastimi, tod\u0117l labai svarbu laiku j\u012f diagnozuoti, tinkamai gydyti ir duoti tinkamus patarimus, kaip i\u0161vengti ar suma\u017einti nugaros skausmus.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 11.0pt;\">Visuomen\u0117je yra ma\u017eai \u017einoma apie stuburo ligas, \u017emon\u0117s da\u017enai nekreipia d\u0117mesio \u012f nedidelius skausmus stuburo srityje ir ne i\u0161 karto kreipiasi \u012f gydytojus, toliau aktyviai sportuoja, nepaiso ergonomikos, taip dar labiau apkrauna stubur\u0105 ir gali pagilinti lig\u0105. <\/span><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Anatomijos po\u017ei\u016briu nugaros skausmas skirstomas \u012f cervikalin\u012f, torakalin\u012f, liumbalin\u012f, sakralin\u012f ir stuburgalin\u012f skausmus. Da\u017eniausiai pasitaiko apatin\u0117s nugaros srities skausmas. \u0160is skausmas apima liumbalgij\u0105, sakralgij\u0105 bei atitinkamus atspind\u017eio ir iradijuojan\u010dius kojos skausmus. Liumbalinis skausmas apima nugaros srit\u012f tarp apatinio kr\u016btininio slankstelio ir pirmojo kry\u017ekaulinio slankstelio, o sakralinis skausmas lokalizuojasi kry\u017ekaulio srityje.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Da\u017eniausios juosmens skausmo prie\u017eastys:<\/span><\/p>\n<ul style=\"margin-top: 0cm;\">\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Degeneraciniai stuburo tarpslankstelini\u0173 disk\u0173 poky\u010diai,\u00a0<a href=\"http:\/\/www.gastroklinika.lt\/paslaugos\/\" target=\"_blank\">disk\u0173 i\u0161var\u017eos<\/a><\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Nervo ar raumens sudirginimas<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Stuburo kanalo susiaur\u0117jimas<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Stuburo slanksteli\u0173 l\u016b\u017eiai (trauminiai ar d\u0117l osteoporoz\u0117s)<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Stuburo i\u0161krypimai, netaisyklinga koj\u0173 ir p\u0117d\u0173 pad\u0117tis (nevienodo ilgio kojos, koj\u0173 s\u0105nari\u0173 <a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/artroze\/4306\">artroz\u0117<\/a>, netinkamas apavas), netaisyklinga laikysena<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/diabetine-neuropatija\/72696\">Diabetin\u0117 neuropatija<\/a><\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u012egimta stuburo patologija<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Raumen\u0173, rai\u0161\u010di\u0173 ar s\u0105nari\u0173 traumos arba nuovargis<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Stuburo s\u0105nari\u0173 ligos (stuburo s\u0105nari\u0173 <a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/osteochondroze\/4364\">osteochondroz\u0117<\/a>, ankilozinis spondilitas, psoriazinis spondilitas, Reiterio sindromas)<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Stuburo slanksteli\u0173 infekcija<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Vidaus organ\u0173 pa\u017eeidimai ar ligos: \u0161lapimo p\u016bsl\u0117s infekcija, kepen\u0173 akmenys, <a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/endometrioze\/4339\">endometrioz\u0117<\/a>,,kiau\u0161id\u017ei\u0173 v\u0117\u017eys, <a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/kiausidziu-cistos\/4324\">kiau\u0161id\u017ei\u0173 cistos<\/a> ir kt.<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Onkologin\u0117s ligos (metastaz\u0117s \u012f stubur\u0105, mielomin\u0117,liga ir kt.)<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l4 level1 lfo4; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">N\u0117\u0161tumas, pogimdyminis periodas, menstruacijos.<\/span><\/li>\n<\/ul>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Ta\u010diau da\u017enai nugaros skausm\u0173 prie\u017eastis lieka neai\u0161ki. Da\u017enai stuburo skausm\u0105 sukelian\u010dios prie\u017eastys yra antsvoris, r\u016bkymas, ma\u017eas judrumas,m stresas, netaisyklinga laikysena, nepatogi ilgalaik\u0117 k\u016bno pad\u0117tis, silpni raumenys, sunkus fizinis darbas.<\/span> <span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 12.0pt;\">Da\u017enai <a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/nugaros-skausmai\/4300\">nugaros skausmai<\/a> neigiamai veikia sergan\u010diojo psichik\u0105, sukelia nuolatin\u0119 \u012ftamp\u0105, slegia, o tai skatina sprando, nugaros, juosmens raumen\u0173 \u012fsitempim\u0105, kuris dar labiau didina skausm\u0105. Taip susidaro \u201eu\u017eburtas ratas\u201c, ir skausmas tampa l\u0117tinis. Taigi nugaros skausmas gali b\u016bti \u016bminis, apy\u016bmis arba l\u0117tinis. \u016aminis skausmas gali trukti 4\u20136 savaites, apy\u016bmis \u2013 6\u201312 savaites, l\u0117tinis skausmas \u2013 daugiau nei 12 savai\u010di\u0173. L\u0117tin\u012f skausm\u0105 da\u017eniausiai lemia stipr\u016bs gyvensenos poky\u010diai: bloga bendra organizmo b\u016bkl\u0117, piktnaud\u017eiavimas vaistais, <a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/depresija\/4455\">depresija<\/a>, <a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/miego-sutrikimai\/43835\">miego sutrikimai<\/a>, judesiai, vengimas jud\u0117ti, socialiniai veiksniai (bedarbyst\u0117, nepasitenkinimas darbu ir kt.). L\u0117tinis skausmas gali trukti ir vis\u0105 gyvenim\u0105. Asmenims, jau\u010diantiems l\u0117tinius nugaros skausmus, tarpais gali u\u017eeiti ir \u016bminiai <a href=\"https:\/\/pasveik.lt\/lt\/ligos-ir-sindromai\/nugaros-skausmai\/4300\">nugaros skausmai<\/a>. Nugaros skausmas gali pasireik\u0161ti \u012fvairiai. Jis gali b\u016bti staigus ir a\u0161trus arba bukas. Pasirei\u0161kus \u016bminiam apatin\u0117s nugaros dalies skausmui, reikia i\u0161siai\u0161kinti, ar j\u012f suk\u0117l\u0117 trauma, ar n\u0117ra simptom\u0173, rodan\u010di\u0173 gr\u0117smingesnes \u0161io skausmo prie\u017eastis. Reikia atkreipti d\u0117mes\u012f, ar tai paprastas, nestiprus mechaninis nugaros skausmas, ar naktinis skausmas, kar\u0161\u010diavimas, stiprus spazminis nugaros skausmas, koj\u0173 skausmai, sustingimas, silpnumas, \u0161lapimo p\u016bsl\u0117s ar \u017earnyno funkcijos sutrikimas, nugaros trauma, jei j\u0105 patyr\u0117 ortopedin\u0117mis stuburo ligomis ar osteoporoze sergantys pacientai, k\u016bno svorio ma\u017e\u0117jimas; mieguistumas, nugaros skausmas vaikui; prie\u0161 tai buvusi bakterin\u0117 infekcija, intravenini\u0173 vaist\u0173 vartojimas, v\u0117\u017einis procesas, darbas, galintis sukelti skausm\u0105, prie kurio darbininkai pripranta. \u016aminis nugaros skausmas gydomas kompleksi\u0161kai.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Atsiradus \u016bminiams skausmams, vis\u0173 pirma taikoma ramyb\u0117 ir gydoma vaistais.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Pozos, kuri\u0173 metu ilsisi nugara (antalgin\u0117s pad\u0117tys):<\/span><\/p>\n<ul style=\"margin-top: 0cm;\">\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; color: black; text-align: justify; mso-layout-grid-align: none; mso-list: l1 level1 lfo5; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; color: windowtext; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Gulint ant nugaros, keliai sulenkti, pagalv\u0117l\u0117 po keliais. <\/span><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Gulint ant nugaros, blauzdos u\u017ekeltos ant k\u0117d\u0117s taip, kad keliai b\u016bt\u0173 sulenkti 90\u00b0 kampu.<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; color: black; text-align: justify; mso-layout-grid-align: none; mso-list: l1 level1 lfo5; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Gulint ant nugaros, kojos sulenktos. Pritraukti vien\u0105 keli\u0105 prie<a href=\"https:\/\/www.plastikoschirurgai.lt\/krutu-didinimas\/\" target=\"_blank\">kr\u016btin\u0117s<\/a>, palaikyti ir nuleisti sulenkt\u0105. Kartoti kita koja. Po to pritraukti abu kelius priekr\u016btin\u0117s ir palaikyti kelias sekundes rankomis laikant apkabinus \u0161launis, kad b\u016bt\u0173 i\u0161vengta per didelio keli\u0173 lenkimo. Gulint antalgin\u0117je pad\u0117tyje reikia atpalaiduoti viso k\u016bno raumenis, ramiai kv\u0117puoti. Po 20\u201330 minu\u010di\u0173, kai atsl\u016bgsta stiprus skausmas, taisyklingai atsistoti ir pasivaik\u0161\u010dioti. <\/span><\/li>\n<\/ul>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Antalgines pad\u0117tis galima taikyti ir esant dideliam raumen\u0173 nuovargiui, nors nugaros skausmo ir nejuntama. Pacientas tur\u0117t\u0173 gul\u0117ti ant lygaus kieto pagrindo, sulenk\u0119s kojas per kelio ir klubo s\u0105narius. Nauj\u0173 tyrim\u0173 metu nustatyta, kad 3\u20134 dienos visi\u0161kos ramyb\u0117s ir v\u0117liau pradedama kineziterapija yra veiksmingas gydymo metodas. Po to reikalinga kineziterapija (sausumoje ir vandenyje), fiziniai metodai (\u0161iluma, \u0161altis, masa\u017eas, i\u0161orin\u0117 (vir\u0161odin\u0117) ir transkutanin\u0117 (pro od\u0105) nerv\u0173 stimuliacija), pacientai mokomi taisyklingai atlikti judesius, taisyklingai maitintis, jiems paruo\u0161iama pratim\u0173 programa, kuri padeda vystyti j\u0117g\u0105, lankstum\u0105 ir judrum\u0105. Ilgas lovos re\u017eimas n\u0117ra patartinas, nes, gulint lovoje ilgiau nei dvi dienas, nusilps raumenys ir, pacientui atsik\u0117lus, jie nebus tokie tvirti, kad paj\u0117gt\u0173 laikyti tinkam\u0105 stuburo pad\u0117t\u012f. Tada stuburas ir jo rai\u0161\u010diai gaus didesn\u012f kr\u016bv\u012f, o tai gali v\u0117l sukelti skausmo priepuolius.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Esant l\u0117tiniams skausmams reikia kiek galima labiau didinti pacient\u0173 funkcin\u012f paj\u0117gum\u0105 ir sugr\u0105\u017einti \u012f \u012fprastin\u012f gyvenim\u0105. Esant reikalui, skiriama vaist\u0173. \u012erodyta, kad tinkamai atliekami fiziniai pratimai efektyviai suma\u017eina l\u0117tinius nugaros skausmus. Kineziterapija yra l\u0117tinio skausmo gydymo pagrindas. Nustatyta, kad efektyviausia yra individualiai asmeniui sudaryta fizini\u0173 pratim\u0173 programa, taikoma kartu su fizioterapin\u0117mis proced\u016bromis ir atliekama nuolat pri\u017ei\u016brint specialistui. Kineziterapijos programa efektyviausia, jei j\u0105 sudaro raumen\u0173 j\u0117gos pratimai ir tempimo pratimai.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span>\u00a0<\/p>\n<h3 style=\"margin: 0cm 0cm 0pt;\"><span>Pratimai nugaros skausmui slopinti<\/span><\/h3>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Mank\u0161tos metu ypa\u010d turi b\u016bti stiprinami nugaros, pilvo preso ir dubens raumenys. Sustipr\u0117j\u0119 raumenys fiksuoja stubur\u0105, j\u012f palaiko taisyklingoje pad\u0117tyje, neleid\u017eia tarpslanksteliniams diskams i\u0161spr\u016bsti, susidaryti<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">i\u0161var\u017eai. Jei prie\u0161 mank\u0161t\u0105 raumenys labai \u012ftempti, \u017emogus gali nusimaudyti po kar\u0161tu du\u0161u. Atliekant pratimus reikia d\u0117v\u0117ti patogius, neank\u0161tus r\u016bbus, neav\u0117ti bat\u0173. Jeigu atliekant pratim\u0105 pasijunta skausmas, to pratimo nedaryti nepasitarus su gydytoju ar kineziterapeutu.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Stubur\u0105 palaikan\u010di\u0173 raumen\u0173 grup\u0117s:<\/span><\/p>\n<ul style=\"margin-top: 0cm;\">\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; color: black; text-align: justify; mso-layout-grid-align: none; mso-list: l3 level1 lfo2; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Tiesiam\u0173j\u0173 raumen\u0173 grup\u0117. Tai nugaros ir s\u0117dmen\u0173 raumenys. Jie dalyvauja tiesiant nugar\u0105, tiesiant ir atitraukiant \u0161laun\u012f.<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; color: black; text-align: justify; mso-layout-grid-align: none; mso-list: l3 level1 lfo2; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Lenkiam\u0173j\u0173 raumen\u0173 grup\u0117. Tai pilvo raumenys ir klubinis juosmens raumuo. \u0160ie raumenys dalyvauja lenkiant nugar\u0105, sutvirtina stubur\u0105 i\u0161 priekio, taip pat jie lenkia ir pritraukia \u0161laun\u012f.<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; color: black; text-align: justify; mso-layout-grid-align: none; mso-list: l3 level1 lfo2; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Rotatori\u0173 grup\u0117. Tai \u0161oniniai raumenys. Jie stabilizuoja stubur\u0105 stovint, dalyvauja atliekant rotacinius judesius, padeda i\u0161laikyti tinkam\u0105 laikysen\u0105 ir nugaros linkius.<\/span><\/li>\n<\/ul>\n<h2 style=\"margin: 0cm 0cm 0pt;\"><span style=\"mso-ansi-language: LT; mso-bidi-font-size: 10.0pt;\">Pratimai tiesiam\u0173j\u0173 raumen\u0173 grupei<\/span><\/h2>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u0160i\u0173 pratim\u0173 metu yra i\u0161tempiamos stuburo priekyje esan\u010dios strukt\u016bros, stiprinami nugaros raumenys. \u0160ie fiziniai pratimai gali suma\u017einti skausm\u0105, kur\u012f suk\u0117l\u0117 <a href=\"http:\/\/www.gastroklinika.lt\/kitos-operacijos\/\" target=\"_blank\">slanksteli\u0173 i\u0161var\u017eos<\/a>. Tokie pratimai yra patariami asmenims, kuriems nugaros skausmas ma\u017eesnis stovint ar einant.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span>\u00a0<\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Pratim\u0173 pavyzd\u017eiai<\/span><\/p>\n<h4 style=\"margin: 0cm 0cm 0pt;\"><span>I pratimas<\/span><\/h4>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Pirmojo pratimo sunkumo laipsn\u012f galima koreguoti.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><i><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Lengvesnis pratimo variantas<\/span><\/i><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Pradin\u0117 pad\u0117tis \u2013 keturp\u0117s\u010dia. Kelti vien\u0105 tiesi\u0105 rank\u0105 \u012f vir\u0161\u0173. Kelias sekundes palaikyti pakelt\u0105 ir nuleisti. Kartoti kita ranka. Gr\u012f\u017eti \u012f pradin\u0119 pad\u0117t\u012f. Kelti tiesi\u0105 koj\u0105 \u012f vir\u0161\u0173 ir i\u0161laikyti pakelt\u0105 kelias sekundes. Kartoti kita koja. V\u0117liau kartoti visk\u0105 i\u0161 naujo.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u0160\u012f pratim\u0105 patartina prad\u0117ti nuo rank\u0173 k\u0117limo, nes jas pakelti yra lengviau ir reikia ma\u017eiau pastang\u0173 pusiausvyrai i\u0161laikyti.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><i><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Sunkesnis pratimo variantas<\/span><\/i><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Vienu metu kelti koj\u0105 ir prie\u0161ing\u0105 rank\u0105, kol jos bus lygiagre\u010dios grindims (1 pav.). Neprarasti pusiausvyros. L\u0117tai i\u0161kvepiant \u0161i\u0105 poz\u0105 i\u0161laikyti apie 4\u20137 sekundes. Gr\u012f\u017eti \u012f pradin\u0119 pad\u0117t\u012f. Kartoti kita koja ir ranka.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span>\u00a0<\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><img loading=\"lazy\" decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/11\/pratimai.bmp\" alt=\"Patarimai pacientams,kurie skund\u017eiasi nugaros skausmais\" width=\"398\" height=\"257\"><\/p>\n<h2 style=\"margin: 0cm 0cm 0pt;\"><span style=\"mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">II pratimas<\/span><\/h2>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Gulima ant pilvo, rankos sulenktos po pe\u010diais (2 pav.). Kelti pe\u010di\u0173 juost\u0105 ir atsilo\u0161ti stumiantis nuo grind\u0173 rankomis. I\u0161b\u016bti tokia poilsio poza kelias sekundes.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><img loading=\"lazy\" decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/11\/pratimai2.bmp\" alt=\"Patarimai pacientams,kurie skund\u017eiasi nugaros skausmais\" width=\"394\" height=\"215\"><\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><strong><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">III pratimas<\/span><\/strong><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Gulima ant pilvo. Kojos tiesios (3 pav.). Rankos i\u0161tiestos \u012f priek\u012f. Kelti nuo grind\u0173 prie\u0161ingas rank\u0105 ir koj\u0105, palaikyti apie 5 sekundes ir nuleisti. Kartoti kita ranka ir koja.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: #58585a; font-family: Arial; mso-ansi-language: LT;\">Pratimai lenk iam\u0173j\u0173 raumen\u0173 grupei<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Jie stiprina pilvo preso ir kitus raumenis ir i\u0161tempia nugaros raumenis bei rai\u0161\u010dius. \u0160ie pratimai gerai \u017emon\u0117ms, kuriems nugaros skausmas ma\u017e\u0117ja s\u0117dint.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span>\u00a0<\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Pratim\u0173 pavyzd\u017eiai<\/span><\/p>\n<h4 style=\"margin: 0cm 0cm 0pt;\"><span>I pratimas<\/span><\/h4>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Pradin\u0117 pad\u0117tis \u2013 gulima ant nugaros, kojos tiesios, pla\u0161takos paki\u0161tos po juosmeniu taisyklingam nugaros linkiui i\u0161laikyti (4 pav.). Vien\u0105 koj\u0105 lenkti ir kelti p\u0117d\u0105, kol blauzda bus lygiagreti grindims. Tada koj\u0105 nuleisti. Pakartoti 4\u20137 kartus ir pakeisti koj\u0105.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Nejudinant apatin\u0117s k\u016bno dalies, kelti \u012f vir\u0161\u0173 galv\u0105 ir pe\u010dius. Stengtis nelenkti galvos, jeigu skauda kakl\u0105. Gr\u012f\u017eti \u012f pradin\u0119 pad\u0117t\u012f. Norint pasunkinti pratim\u0105, kartu su galva ir pe\u010diais vir\u0161un keliamos ir alk\u016bn\u0117s bei \u012ftempiami pilvo raumenys (5 pav.).<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span>\u00a0<\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><img loading=\"lazy\" decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/11\/pratimai3.jpg\" alt=\"Patarimai pacientams,kurie skund\u017eiasi nugaros skausmais\" width=\"582\" height=\"824\"><\/p>\n<h4 style=\"margin: 0cm 0cm 0pt;\"><span>II pratimas<\/span><\/h4>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u201eKat\u0117s \/ kupranugario\u201c pratimas (6 pav.) Pradin\u0117 pad\u0117tis \u2013 keturp\u0117s\u010dia, nugara tiesi, kv\u0117puoti giliai, nugar\u0105 atpalaiduoti kiek galima labiau. I\u0161kvepiant nugar\u0105 i\u0161riesti auk\u0161tyn, o galv\u0105 lenkti \u017eemyn, kv\u0117pavimo nesulaikyti. Giliai \u012fkv\u0117pti ir l\u0117tai gr\u012f\u017eti \u012f pradin\u0119 pad\u0117t\u012f. I\u0161kvepiant i\u0161riesti nugar\u0105 \u017eemyn, o galv\u0105 kelti auk\u0161tyn. Giliai \u012fkv\u0117pti ir l\u0117tai gr\u012f\u017eti \u012f pradin\u0119 pad\u0117t\u012f.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: #58585a; font-family: Arial; mso-ansi-language: LT;\">Pratimas \u0161oniniams raumenims<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Atsistoti prie sienos, pakrypstant sienos link atsiremti \u012f j\u0105 alk\u016bne. I\u0161laikyti taisyklingus stuburo linkius. L\u0117tai suktis visu k\u016bnu \u012f sien\u0105. Tada suktis \u012f kit\u0105 pus\u0119 (7\u201310 pav.).<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">***<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Pratimus reikia atlikti kasdien bent po 15\u201330 minu\u010di\u0173. Nedaryti pratim\u0173 k\u0105 tik i\u0161lipus i\u0161 lovos. Da\u017eniausiai pratimai atliekami gulint arba keturp\u0117s\u010dia, nes tuomet ma\u017eiau apkraunamas stuburas, o raumenys dirba. Mank\u0161tos sudedamoji dalis turi b\u016bti ir aerobiniai pratimai, tokie kaip pasivaik\u0161\u010diojimas, va\u017eiavimas dvira\u010diu, plaukiojimas. Vengti pratim\u0173 su sunkiais svoriais. Norint padidinti intensyvum\u0105, didinamas kartojim\u0173 skai\u010dius.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: #58585a; font-family: Arial; mso-ansi-language: LT;\">Sporto \u0161akos, rekomenduojamos, kai skauda nugar\u0105 <\/span><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Nors jud\u0117jimas gali pad\u0117ti atsikratyti \u012fvairi\u0173 negalavim\u0173, esant nugaros skausmui, tinka ne visos sporto \u0161akos.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span>\u00a0<\/p>\n<h4 style=\"margin: 0cm 0cm 0pt;\"><span>Rekomenduojamos sporto \u0161akos<\/span><\/h4>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Greitas vaik\u0161\u010diojimas arba b\u0117gimas ristele<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Manoma, kad greitai vaik\u0161tant ar b\u0117giojant normal\u0117ja kraujosp\u016bdis, ger\u0117ja kraujotaka, labiau skatinama kepen\u0173 l\u0105steli\u0173 regeneracija, valosi r\u016bkali\u0173 plau\u010diai, raumeninis audinys l\u0117\u010diau virsta riebaliniu <\/span><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Svarbiausia treniruot\u0117s taisykl\u0117 \u2013 laipsni\u0161kumas. Reikia tolyd\u017eiai didinti kr\u016bv\u012f bei ilginti trukm\u0119. B\u0117gant koj\u0173 s\u0105nariai ir stuburas labai apkraunami. Juo labiau u\u017eleistas organizmas, tuo labiau reikia ruo\u0161ti s\u0105narius b\u0117giojimui. Rekomenduojama i\u0161 prad\u017ei\u0173 kur\u012f laik\u0105 daryti mank\u0161t\u0105 ir prad\u0117ti greitai vaik\u0161\u010dioti. Jeigu vaik\u0161tant s\u0105nari\u0173 neskauda, o 5 km spar\u010diu \u017eingsniu asmuo \u012fstengia nueiti per 45 minutes, galima prad\u0117ti b\u0117gioti. Rekomenduojama i\u0161 prad\u017ei\u0173 b\u0117gti 5 minutes, paskui ilgiau. Reikia b\u0117gti vienodu tempu ir steb\u0117ti save. Geriausia b\u0117gti mink\u0161tais pavir\u0161iais, pvz.,<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">mi\u0161ke.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Va\u017eiavimas dvira\u010diu<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Va\u017eiavimas dvira\u010diu ma\u017eiau apkrauna s\u0105narius, raumenis ir rai\u0161\u010dius. Va\u017eiuojant dvira\u010diu atliekami cikliniai judesiai, kartu \u012fsitempia rank\u0173 ir koj\u0173 raumenys. Va\u017eiavimas dvira\u010diu gerina i\u0161tverm\u0119, aktyvina \u0161irdies ir kraujagysli\u0173 bei kv\u0117pavimo sistem\u0173 veikl\u0105, stiprina \u0161irdies raumen\u012f, padeda ma\u017einti svor\u012f, gerina organizmo biocheminius procesus. <span style=\"color: black;\">Rekomenduojama dvira\u010diu va\u017ein\u0117ti 3 kartus per savait\u0119, i\u0161 prad\u017ei\u0173 iki 30 min. ir tokiu tempu, kad pulso da\u017enio padid\u0117jimas siekt\u0173 60 proc. Pradinio da\u017enio. Prie\u0161 va\u017eiavim\u0105 dvira\u010diu reikia atlikti pratimus kojoms, liemeniui, rankoms. Rekomenduojama va\u017eiuoti dvira\u010diu ne susilenkus \u012f priek\u012f, kaip dvira\u010di\u0173 lenktyn\u0117se, o s\u0117dint tiesia nugara.<\/span><\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Plaukiojimas<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Reguliarus plaukiojimas stiprina griau\u010di\u0173 raumenis, lavina s\u0105nari\u0173 lankstum\u0105, aktyvina fiziologines organizmo funkcijas, ypa\u010d lavina kv\u0117pavim\u0105. Plaukiant stuburas, koj\u0173 raumenys, s\u0105nariai b\u016bna ma\u017eiau apkrauti. Kad treniruot\u0117s b\u016bt\u0173 efektyvios, rekomenduojama plaukti 3 kartus per savait\u0119, ne ma\u017eiau kaip po 30 min. Prie\u0161 plaukiojim\u0105 reikia atlikti tempimo pratimus sausumoje. Rekomenduojamas plaukiojimas nugara, krauliu, bet ne kr\u016btine (brasu), nes i\u0161lenkiama nugara ir galima pasitempti juosmens srit\u012f. Taip pat esant nugaros skausmams rekomenduojami pratimai vandenyje pagal individualiai sudaryt\u0105 kineziterapijos program\u0105. Vandenyje nugara ir s\u0105nariai ma\u017eiau apkraunami d\u0117l vandens pl\u016bdrumo.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\">\u00a0<\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span><\/p>\n<h4 style=\"margin: 0cm 0cm 0pt;\"><span>Nerekomenduojamos sporto \u0161akos<\/span><\/h4>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Tenisas, golfas \u2013 d\u0117l staigi\u0173 rank\u0173 most\u0173 galima stipriai patempti nugaros raumenis.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Irklavimas \u2013 gresia nugaros patempimas.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Treniruot\u0117s su svarmenimis. Sunki\u0173 daikt\u0173 k\u0117limas \u2013 nugaros prie\u0161as!<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Futbolas, tinklinis, rankinis, \u0161okin\u0117jimas ant<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">batuto ir kt. \u2013 d\u0117l staigi\u0173 koj\u0173 most\u0173 galima patempti raumenis, taip pat smarkiai padid\u0117ja kr\u016bvis stuburui.<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: #58585a; font-family: Arial; mso-ansi-language: LT;\">Patarkite pacientui <\/span><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Patarimai, kaip i\u0161vengti nugaros skausm\u0173 keliant sunkesn\u012f daikt\u0105 arba lenkiantis<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Jei reikia kelti sunk\u0173 daikt\u0105, papra\u0161ykite pagalbos<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 K\u0105 nors keliant kojas pastatykite pla\u010diau, kad atramos plotas b\u016bt\u0173 didesnis<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Nekelkite daikt\u0173 pasilenk\u0119, kelkite prit\u016bp\u0119. Nugara turi b\u016bti tiesi<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Stov\u0117kite kuo ar\u010diau keliamo daikto<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Venkite kelti sunkius daiktus auk\u0161\u010diau liemens<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Nor\u0117dami paimti daikt\u0105, prit\u016bpkite, o ne lenkit\u0117s per liemen\u012f<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Keldami ar nuleisdami daikt\u0105, \u012ftempkite pilvo raumenis<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Laikykite pakelt\u0105 daikt\u0105 kuo ar\u010diau k\u016bno<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Pak\u0117l\u0119 daikt\u0105 nesilenkite \u012f priek\u012f<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Neatlikite sukam\u0173j\u0173 judesi\u0173 imdami, keldami, ne\u0161dami sunkesn\u012f daikt\u0105<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">\u2022 Nestumkite \u012f priek\u012f sunkaus daikto, geriau traukite j\u012f atbulas<\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\">\u00a0<\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span><\/p>\n<p class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none;\"><b><span style=\"font-size: 10pt; color: black; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Kaip i\u0161vengti nugaros skausm\u0173 kasdien\u0117je veikloje<\/span><\/b><\/p>\n<ul style=\"margin-top: 0cm;\">\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; color: black; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Venkite ilgai stov\u0117ti<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Neav\u0117kite bat\u0173 auk\u0161tais kulnais. Rekomenduojamas kulno auk\u0161tis \u2013 2,5 cm. Av\u0117kite batus su mink\u0161tais kulnais. Mink\u0161ti kulnai sugeria sm\u016bgio bangas, kurios einant persiduoda i\u0161 apa\u010dios nuo kulno<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Dirbdami s\u0117dim\u0105 darb\u0105, s\u0117d\u0117kite ant reguliuojamo auk\u0161\u010dio k\u0117d\u0117s su atlo\u0161u nugarai, atramomis rankoms<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Stov\u0117ti tiesiai, nuleisti pe\u010dius \u017eemyn, abi mentes \u0161iek tiek priartinti vien\u0105 prie kitos, galv\u0105 laikyti pakelt\u0105 taip, kad smakro linija b\u016bt\u0173 lygiagreti grind\u0173 pavir\u0161iui, o pakau\u0161is sutapt\u0173 su kuln\u0173 linija. Atsistojus nugara prie sienos galima patikrinti, ar laikysena yra taisyklinga. Tuomet pakau\u0161is, s\u0117dmenys ir kulnai turi liesti sien\u0105<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">S\u0117dint keliai turi b\u016bti auk\u0161\u010diau nei \u0161launys<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Ilg\u0105 laik\u0105 s\u0117d\u0117dami arba vairuodami automobil\u012fpasiki\u0161kite tarp apatin\u0117s nugaros dalies ir k\u0117d\u0117s atlo\u0161o ma\u017e\u0105 pagalv\u0117l\u0119. Vairuodami k\u0117d\u0119 pristumkite ar\u010diau pedal\u0173<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Negalima miegoti ant labai \u012fdubusio, mink\u0161to, susid\u0117v\u0117jusiomis spyruokl\u0117mis \u010diu\u017einio. Nusipirkite speciali\u0105 kiet\u0105 lov\u0105 arba po \u010diu\u017einiu paki\u0161kite i\u0161 lent\u0173 sukalt\u0105 kiet\u0105 pagrind\u0105. Miegoti reikia ant nedidel\u0117s pagalv\u0117s<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Meskite r\u016bkyti. R\u016bkymas blogina kraujo tek\u0117jim\u0105 \u012f tarpslankstelinius diskus ir raumenis. Tai l\u0117tina gijimo procesus<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Numeskite antsvor\u012f<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><i><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Tinkamai maitinkit\u0117s. <\/span><\/i><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Polivitaminai, ypa\u010d B1, B6, PP, E, D, mineralin\u0117s med\u017eiagos stiprina kaulus ir raumenis. Vartojant daugiau pieno, s\u016brio, banan\u0173, rie\u0161ut\u0173 (\u0161viesiuose produktuose daug magnio, kalcio), stipr\u0117ja kaulai ir raumenys<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">I\u0161mokite atsipalaiduoti. I\u0161bandykite jog\u0105, <i>tai chi <\/i>ar masa\u017e\u0105. \u0160ie metodai naudingi taikant juos reguliariai<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Atlikite tempimo pratimus 2\u20133 kartus kiekvien\u0105 dien\u0105, i\u0161laikykite tempimo poz\u0105 20\u201330 sekund\u017ei\u0173. Jei tempimas sukelia skausm\u0105, pasitarkite su savo gydytoju<\/span><\/li>\n<li class=\"MsoNormal\" style=\"margin: 0cm 0cm 0pt; color: black; text-align: justify; mso-layout-grid-align: none; mso-list: l0 level1 lfo3; tab-stops: list 36.0pt;\"><span style=\"font-size: 10pt; color: windowtext; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\">Kai kurie \u017emon\u0117s jau\u010diasi geriau s\u0117d\u0117dami (nugara ir \u0161launys sulenkti), o kiti \u2013 stov\u0117dami (nugara ir \u0161launys i\u0161tiesti). Pratimai, kuri\u0173 metu atliekamas judesys patogios pozos link, da\u017enai b\u016bna naudingesni mnorint suma\u017einti nugaros skausmus. Pvz., jei geriau jau\u010diamasi s\u0117dint, tai patartina i\u0161bandyti pratimus, kuri\u0173 metu atliekamas lenkimasis, \u2013 atsilenkimus ar kelio lenkim\u0105kr\u016btin\u0117s link.<\/span><span style=\"font-size: 10pt; font-family: Arial; mso-ansi-language: LT; mso-bidi-font-size: 9.0pt;\"><\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kineziterapeut\u0117 Daiva Jurevi\u010di\u016bt\u0117 Valakupi\u0173 reabilitacijos centras \u00a0 Nugaros skausmai ir degeneracin\u0117s stuburo ligos yra vieni da\u017eniausi\u0173 sveikatos sutrikim\u0173 ir kreipimosi \u012f gydytoj\u0105 prie\u017eas\u010di\u0173. Kiekvienais metais su \u0161ia problema susiduria apie 70\u221280 proc. asmen\u0173 visame pasaulyje. 5\u221210 proc. atvej\u0173 nugaros skausmai b\u016bna l\u0117tiniai. Nugaros skausmas taip pat gali tapti ne\u012fgalumo prie\u017eastimi, tod\u0117l labai svarbu laiku j\u012f&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27342],"tags":[7432,23,908,29,652,841,195,125,126,466,1395,175,6100,95],"site":[],"post_item_type":[27345],"class_list":["post-13127","post","type-post","status-publish","format-standard","hentry","category-stilius","tag-infekcija","tag-kojas","tag-nugara","tag-pratimai","tag-ranka","tag-raumenis","tag-raumenys","tag-rukymas","tag-saltis","tag-sanariai","tag-slaunys","tag-stuburas","tag-trauma","tag-vezys"],"acf":{"post_sites":false},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/13127","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/comments?post=13127"}],"version-history":[{"count":0,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/posts\/13127\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/media?parent=13127"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/categories?post=13127"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/tags?post=13127"},{"taxonomy":"site","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/site?post=13127"},{"taxonomy":"post_item_type","embeddable":true,"href":"https:\/\/www.pasveik.lt\/lt\/wp-json\/wp\/v2\/post_item_type?post=13127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}