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EXERCÍCIO FÍSICO É O ‘MELHOR REMÉDIO’ PARA PREVENIR DOR NAS COSTAS, DIZ ORTOPEDISTA

A coluna abriga a medula espinhal, responsável por emitir e receber sinais de tudo o que tocamos e enviar esses estímulos ao nosso cérebro a todo instante. Toda esse sistema está baseado em 33 vértebras e pequenos e frágeis discos cartilaginosos que tem como principal função amortecer impactos e dar mobilidade. Sem uma estrutura muscular forte o suficiente para estabilizar a coluna, estamos expostos à dor nas costas e uma degeneração precoce dos discos intervertebrais, o que prejudica a qualidade de vida.

O médico ortopedista especialista em cirurgia da coluna, Dr. Antônio Krieger, defende a prática de atividades físicas para promover melhor mobilidade, bem-estar e autonomia desde a infância. Se manter ativo promove o fortalecimento do core, o “escudo muscular” que estabiliza a coluna e previne dores no futuro.

Foto: Adobe Stock

“Quando pensamos em saúde da coluna, precisamos pensar em duas coisas: evitar uma desidratação precoce do disco e uma estrutura que permita que os movimentos sejam feitos de uma maneira harmônica e mecanicamente impecável que não permita o desenvolvimento de quadros de dor”, explica o ortopedista.

Seguindo as diretrizes do American College of Sports Medicine‎ (ACSM), a primeira recomendação é que crianças de três a cinco anos devem se movimentar e praticar exercícios, mesmo que lúdicos, por pelo menos três horas diariamente. Os benefícios são notados no desenvolvimento cognitivo, psicomotor e físico dessas crianças.

Entre a infância e a adolescência, a recomendação é de uma hora de exercício físico moderado ou intenso todos os dias. Esse hábito diminui os riscos de desenvolver obesidade, hipertensão e diabetes na vida adulta além de melhorar a densidade muscular e óssea.

Nos adultos, de 18 a 65 anos, o colégio americano de medicina esportiva recomenda de 150 a 300 minutos de atividade por semana moderadas ou intensas. Em idosos, a prática de atividades físicas também colabora para o aumento da densidade óssea, o que diminui os riscos de osteoporose ou fraturas em caso de queda, diminui os riscos do Alzhaimer e perda de cognição.

A ACSM também destaca a importância de exercícios resistidos, aqueles com pesos como musculação e crossfit, por exemplo.

“O ganho contínuo e progressivo de carga protege e fortalece a estrutura espinhal e aumenta a proteção e estabilização da coluna, diminuindo o risco de desgaste precoce e de hérnia de disco. Estudos também comprovam que até mesmo exercícios de impacto como corrida e caminhada fortalecem a estrutura dos discos intervertebrais. Não existe um esporte vilão”, comenta Krieger.

Dor nas costas e pandemia

Nos últimos meses, com as novas rotinas de trabalho em home office, o fechamento de academias e centros de ginástica e até mesmo o isolamento social como estratégia de combate ao novo coronavírus, o termo o termo “dor nas costas” bateu recorde de pesquisas na internet.

Neste mesmo sentido, uma pesquisa da Fundação Oswaldo Cruz (Fiocruz), em parceria com a Universidade Federal de Minas Gerais (UFMG) e a Universidade Estadual de Campinas (Unicamp), com mais de 44 mil pessoas, aponta que 41% dos entrevistados passaram a sentir dores de coluna. Enquanto isso, entre os que já sofriam de dores crônicas, mais de 50% afirmam que o desconforto aumentou durante a quarentena.

Atividades físicas, mesmo que feitas em casa utilizando o peso do próprio corpo, também podem colaborar para o fortalecimento da musculatura que sustenta a coluna. Entre estes exercícios estão agachamentos, levantamento terra, abdominais e todas as suas variações possíveis, de acordo com o nível do condicionamento físico de cada pessoa.

“Uma boa musculatura abdominal e lombar, fazendo uma proteção anterior e posterior da coluna lombar [região mais suscetível ao desgaste], ajuda a estabilizar e absorver impactos de atividades do dia a dia. O vilão é o sedentarismo”, afirma o especialista.

Fonte: www.webrun.com.br

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