{"id":8729,"date":"2023-12-05T09:24:02","date_gmt":"2023-12-05T08:24:02","guid":{"rendered":"https:\/\/www.asssa.es\/ca\/?p=8729"},"modified":"2023-12-05T09:24:21","modified_gmt":"2023-12-05T08:24:21","slug":"com-alleujar-la-ciatica","status":"publish","type":"post","link":"https:\/\/www.asssa.es\/ca\/com-alleujar-la-ciatica\/","title":{"rendered":"Com alleujar la ci\u00e0tica?"},"content":{"rendered":"<p>La ci\u00e0tica \u00e9s un dels dolors m\u00e9s incapacitants i afecta o afectar\u00e0 un 80\u00a0% de la poblaci\u00f3. En la majoria dels casos, acostuma a desapar\u00e8ixer en poques setmanes amb tractament, per\u00f2 pot empitjorar si tossim, esternudem, estem asseguts durant molta estona o fem rep\u00f2s absolut.<\/p>\n<p><!--more--><\/p>\n<p>Per aix\u00f2, \u00e9s molt important no paralitzar el cos i anar fent moviments paulatinament per afavorir una recuperaci\u00f3 m\u00e9s r\u00e0pida.<\/p>\n<p>La ci\u00e0tica sol tenir l\u2019origen en una h\u00e8rnia discal i per prevenir-la \u00e9s imprescindible tenir un estil de vida actiu. Algunes claus s\u00f3n:<\/p>\n<ul>\n<li>Fer exercici cada dia.<\/li>\n<li>Tenir un pes adequat.<\/li>\n<li>Mantenir la columna recta.<\/li>\n<li>Tenir cura de la postura quan agafem pes.<\/li>\n<li>Evitar moviments bruscos d\u2019esquena, com girs r\u00e0pids o aixecar-se fent un salt.<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Consells per alleujar la ci\u00e0tica<\/strong><\/p>\n<p>A m\u00e9s de les indicacions de l\u2019especialista i dels analg\u00e8sics receptats, hi ha alguns exercicis que es poden fer a casa per calmar el dolor i agilitzar la recuperaci\u00f3.<\/p>\n<ul>\n<li>Comen\u00e7ar aplicant fred durant 20 minuts cada 2 hores per reduir la inflamaci\u00f3. Quan passin un parell de dies, aplicar calor seca amb l\u2019ajuda d\u2019una manta el\u00e8ctrica.<\/li>\n<li>Fer-se massatges amb moviments circulars amb les mans calentes, pressionant la zona afectada per disminuir la compressi\u00f3 del nervi.<\/li>\n<li>\u00c9s important no fer rep\u00f2s absolut, ja que aix\u00f2 alentiria la recuperaci\u00f3. Moure\u2019s, canviar de postura, aixecar-se o caminar trajectes curts s\u00f3n exemples per comen\u00e7ar a introduir moviments suaus i sense grans esfor\u00e7os. En caminar, s\u2019ha de procurar mantenir l&#8217;esquena recta i mirar cap endavant.<\/li>\n<li>Fer estiraments. Al principi, s\u00f3n molt recomanables els que es fan estirats panxa enlaire (aixecar els genolls fins al pit, flexionar els genolls i moure\u2019ls d\u2019una banda a l\u2019altra del tronc&#8230;). A mesura que el dolor vagi remetent, cal enfocar-se m\u00e9s a enfortir els m\u00fasculs: flexionar les cames, aixecar els malucs i els glutis&#8230;<\/li>\n<li>L\u2019alimentaci\u00f3 \u00e9s fonamental. \u00c9s aconsellable incloure a la dieta aliments antiinflamatoris, com el salm\u00f3, el s\u00e8sam, l\u2019all o la ceba, i restringir-ne els m\u00e9s inflamatoris, com les carns processades. Tamb\u00e9 ajuda incorporar c\u00farcuma i pebre als plats.<\/li>\n<li>Buscar una bona postura a l\u2019hora de descansar, ja que, si dormim b\u00e9, la recuperaci\u00f3 \u00e9s m\u00e9s r\u00e0pida. Intentar que els malucs i els genolls estiguin alineats i evitar dormir boca avall.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Si, malgrat tot aix\u00f2, el dolor persisteix durant m\u00e9s temps de l\u2019habitual, \u00e9s important anar a un especialista perqu\u00e8 n&#8217;avalu\u00ef la causa i determini el tractament m\u00e9s adequat.<\/p>\n<h6><strong><u><a href=\"https:\/\/www.asssa.es\/ca\/assegurances-salut\/\">ASSSA Assegurances de Salut<\/a><\/u><\/strong><\/h6>\n<h6><em>La informaci\u00f3 publicada en aquest mitj\u00e0 no substitueix ni complementa cap manera l\u2019atenci\u00f3 directa d\u2019un metge, ni el seu diagn\u00f2stic, ni el tractament que prescrigui; tampoc s\u2019ha d\u2019utilitzar per a l\u2019autodiagn\u00f2stic.<\/em><\/h6>\n<h6><em>L\u2019\u00fas que faci el lector d\u2019aquest servei es realitza sota la seva exclusiva responsabilitat.<\/em><\/h6>\n<h6><em>ASSSA recomana que per a qualsevol q\u00fcesti\u00f3 relacionada amb la seva salut consulti sempre amb un metge.<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"<p>La ci\u00e0tica \u00e9s un dels dolors m\u00e9s incapacitants i afecta o afectar\u00e0 un 80\u00a0% de la poblaci\u00f3. En la majoria dels casos, acostuma a desapar\u00e8ixer en poques setmanes amb tractament, per\u00f2 pot empitjorar si tossim, esternudem, estem asseguts durant molta estona o fem rep\u00f2s absolut.<\/p>\n","protected":false},"author":17,"featured_media":8731,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[32],"tags":[],"class_list":["post-8729","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-de-salut"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Com alleujar la ci\u00e0tica? - ASSSA Catal\u00e1n<\/title>\n<meta name=\"description\" content=\"La ci\u00e0tica \u00e9s un dels dolors m\u00e9s incapacitants i afecta o afectar\u00e0 un 80\u00a0% de la poblaci\u00f3. 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