{"id":1363,"date":"2018-04-09T06:14:27","date_gmt":"2018-04-09T06:14:27","guid":{"rendered":"https:\/\/projects.techhivetechnologies.com\/lfiold\/?p=1363"},"modified":"2023-12-11T06:18:48","modified_gmt":"2023-12-11T06:18:48","slug":"flink-a-passe-pa-ryggen","status":"publish","type":"post","link":"https:\/\/projects.techhivetechnologies.com\/lfiold\/flink-a-passe-pa-ryggen\/","title":{"rendered":"Er du flink til \u00e5 passe p\u00e5 ryggen din?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1363\" class=\"elementor elementor-1363\">\n\t\t\t\t<div class=\"elementor-element elementor-element-267921ff e-flex e-con-boxed e-con e-parent\" data-id=\"267921ff\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3cb6ba8f elementor-widget elementor-widget-heading\" data-id=\"3cb6ba8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Er du flink til \u00e5 passe p\u00e5 ryggen din?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73b598b1 elementor-widget elementor-widget-image\" data-id=\"73b598b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"547\" src=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/shutterstock_169106972-768x547-1.jpg\" class=\"attachment-full size-full wp-image-1364\" alt=\"Er du flink til \u00e5 passe p\u00e5 ryggen din?\" srcset=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/shutterstock_169106972-768x547-1.jpg 768w, https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/shutterstock_169106972-768x547-1-300x214.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1bd87ad8 elementor-widget elementor-widget-text-editor\" data-id=\"1bd87ad8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>I motsetning til det veldig mange tror, er ryggen v\u00e5r meget robust og sterk \u2013 ja, selv om man har hatt vondt i den over lang tid. Nyere kunnskap om smertefysiologi har gitt oss solid dokumentasjon p\u00e5 den manglende sammenhengen mellom skade eller slitasje og smerter (1). Samtidig viser systematisk oppsummerende forskning at det ikke finnes noen \u00e5rsakssammenheng mellom b\u00f8ying\/vridning av ryggen og ryggsmerter (2). Man finner heller ingen klar \u00e5rsakssammenheng mellom l\u00f8fting og ryggsmerter (3).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8479b3c elementor-widget elementor-widget-image\" data-id=\"8479b3c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"796\" height=\"800\" src=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/04\/Uten-navn-796x800_1.jpg\" class=\"attachment-full size-full wp-image-1366\" alt=\"Er du flink til \u00e5 passe p\u00e5 ryggen din?\" srcset=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/04\/Uten-navn-796x800_1.jpg 796w, https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/04\/Uten-navn-796x800_1-150x150.jpg 150w, https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/04\/Uten-navn-796x800_1-768x772.jpg 768w\" sizes=\"(max-width: 796px) 100vw, 796px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-683e097 elementor-widget elementor-widget-text-editor\" data-id=\"683e097\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>P\u00e5 tross av dette har nok mange f\u00e5tt beskjed fra helsepersonell som f.eks. lege, fysioterapeut, manuellterapeut, kiropraktor eller av personell p\u00e5 treningssenteret om \u00e5 ta hensyn til ryggen og v\u00e6re forsiktig med l\u00f8fting (l\u00f8ft med beina, ikke ryggen!) \u2013 slik at man skal sk\u00e5ne den for videre belastning og potensiell skade. En studie fra 2017 viste faktisk at s\u00e5 mye som 75% av fysioterapeuter tror at slike tiltak er skadeforebyggende (4). Paradoksalt nok viser oppsummerende forskning at ergonomiske tiltak for \u00e5 sk\u00e5ne ryggen eller innl\u00e6ring av \u00abkorrekt\u00bb l\u00f8fteteknikk ikke fungerer for \u00e5 forebygge ryggsmerter (5,6). Men det er kanskje ikke s\u00e5 rart n\u00e5r vi husker at det ikke virker som b\u00f8yning, vridning eller l\u00f8fting i seg selv er \u00e5rsak til ryggsmerter (2,3)?Vi har ogs\u00e5 god forskning bl.a. utf\u00f8rt p\u00e5 austronauter, som viser at manglende belastning av ryggen over tid gj\u00f8r den mer utsatt for skader og overbelastning (7).<\/p><p>\u2013\u00a0<b><i>Kanskje ikke s\u00e5 dumt \u00e5 belaste ryggen likevel?<\/i><\/b><\/p><p>N\u00e5r vi tenker p\u00e5 det \u2013 s\u00e5 er jo ikke ryggen noe ulik andre strukturer i kroppen. Akkurat som f.eks. en langdistansel\u00f8per kan trene seg opp til \u00e5 t\u00e5le langvarig l\u00f8psbelastning (faktisk, maratonl\u00f8pere har lavere forekomst av artrose\/slitasje i hofter og kn\u00e6r enn normalbefolkningen (8)), har ryggen ogs\u00e5 en fantastisk evne til \u00e5 tilpasse seg belastning, bli sterkere, smidigere og mer robust n\u00e5r vi belaster den over tid. Kan det v\u00e6re at det \u00e5 belaste ryggen faktisk kan bidra til \u00e5 forebygge evt. fremtidige ryggsmerter?<\/p><p>\u00a0<\/p><h2><b>Ok, du sier det er lurt \u00e5 belaste ryggen, men hva med \u00abkorrekt\u00bb l\u00f8fteteknikk?<\/b><\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0e78442 elementor-widget elementor-widget-image\" data-id=\"0e78442\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"547\" src=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/shutterstock_169106972-768x547-1.jpg\" class=\"attachment-full size-full wp-image-1364\" alt=\"Er du flink til \u00e5 passe p\u00e5 ryggen din?\" srcset=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/shutterstock_169106972-768x547-1.jpg 768w, https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/shutterstock_169106972-768x547-1-300x214.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bff1699 elementor-widget elementor-widget-text-editor\" data-id=\"bff1699\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>N\u00e5r det gjelder \u00e5 forebygge ryggsmerter synes innl\u00e6ring av l\u00f8fteteknikk \u00e5 ha lite effekt (som nevnt tidligere (5,6)). Den klassiske overbevisningen er at det er farlig \u00e5 l\u00f8fte med b\u00f8yd rygg, men som med s\u00e5 mange andre overbevisninger, har vi faktisk veldig lite god dokumentasjon til \u00e5 \u00abbacke\u00bb denne p\u00e5standen. Se gjerne de to flotte artiklene fra Greg Lehman (p\u00e5 engelsk) som nyanserer debatten om hvorvidt man skal tilstrebe \u00e5 l\u00f8fte med \u00abstrak\u00bb rygg. Et sentralt poeng er at selv om man pr\u00f8ver \u00e5 l\u00f8fte med strak rygg, har man fortsatt en solid porsjon b\u00f8y nederst i korsryggen. Det er helt normalt, og ikke farlig (og gj\u00f8r deg antagelig sterkere)!<\/p><ul><li><a href=\"http:\/\/www.greglehman.ca\/blog\/2018\/4\/2\/reconciling-spinal-flexion-and-pain-we-are-all-doomed-to-failure-but-perhaps-it-doesnt-matter\">http:\/\/www.greglehman.ca\/blog\/2018\/4\/2\/reconciling-spinal-flexion-and-pain-we-are-all-doomed-to-failure-but-perhaps-it-doesnt-matter<\/a><\/li><li><a href=\"http:\/\/www.greglehman.ca\/blog\/2016\/01\/31\/revisiting-the-spinal-flexion-debate-prepare-for-doubt\">http:\/\/www.greglehman.ca\/blog\/2016\/01\/31\/revisiting-the-spinal-flexion-debate-prepare-for-doubt<\/a>)<\/li><\/ul><p>Alts\u00e5, du kan trygt l\u00f8fte vekter selv om ikke teknikken din er helt \u00abperfekt\u00bb.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p><b><i>Det finnes ingen universell \u00abperfekt\u00bb l\u00f8fteteknikk.<span class=\"Apple-converted-space\">\u00a0<\/span><\/i><\/b><\/p><h2><b>Finn balansen!<\/b><\/h2><p>Som med s\u00e5 mye annet her i livet, handler det om \u00e5 finne den fine balansen mellom belastning og hvile. Vi har i de senere \u00e5r f\u00e5tt god oppsummerende forskning som viser oss at det ikke n\u00f8dvendigvis alltid er\u00a0<i>mengden<\/i>\u00a0av belastning som er problematisk, men heller hvor raskt den endrer seg. G\u00e5r man fra \u00e5 ikke gj\u00f8re noen ting til \u00e5 l\u00f8fte veldig mye (eller noe annet for den saks skyld) p\u00e5 veldig kort tid,\u00a0<b><i>\u00f8ker<\/i><\/b>\u00a0man sjansen for \u00e5 f\u00e5 smerter (9). Og noen ganger er det ogs\u00e5 slik at begeret kan bli helt fullt. Hvis man f.eks. har hatt mye stress og p\u00e5kjenninger i livet ellers, sovet d\u00e5rlig, er sliten, og kanskje til og med er syk, s\u00e5\u00a0<b><i>\u00f8ker\u00a0<\/i><\/b>man sjansen for \u00e5 f\u00e5 noe smerter i forbindelse med l\u00f8ftingen (1,9).<span class=\"Apple-converted-space\">\u00a0<\/span><\/p><p><b><i>Hvis du f\u00e5r vondt i ryggen etter l\u00f8fting er det da viktig \u00e5 huske at det ikke trenger \u00e5 v\u00e6re l\u00f8ftingen i seg selv som er problemet, men at det heller er summen av \u00abalt\u00bb, som gj\u00f8r at kroppen bestemmer seg for \u00e5 beskytte deg litt ekstra \u2013 alts\u00e5 gi deg vondt i ryggen \u2013 slik at du skal roe ned litt i en periode og komme deg i pluss igjen.<\/i><\/b><\/p><p>Hvis du er usikker p\u00e5 hvordan komme i gang med styrketrening for ryggen, sp\u00f8r noen som gjerne driver med det selv, og er oppdatert p\u00e5 nyere kunnskap om ryggsmerter. Hvis terapeuten, legen eller PTen din sier du p\u00e5 d\u00f8d og liv m\u00e5 unng\u00e5 l\u00f8fting, finn noen andre som kan veilede deg, da argumentene deres antagelig ikke holder vann med oppdatert kunnskap. Det finnes\u00a0<b><i>alltid\u00a0<\/i><\/b>en fin, trygg m\u00e5te \u00e5 komme i gang med l\u00f8fting p\u00e5, og husk \u2013\u00a0<b><i>det er bra for ryggen din (10)!<\/i><\/b><\/p><p>Hvis du vil lese litt mer om dette emnet, sjekk ogs\u00e5 ut:<br \/><a href=\"https:\/\/theconversation.com\/amp\/best-way-to-avoid-back-pain-lift-heavy-things-93702\">https:\/\/theconversation.com\/amp\/best-way-to-avoid-back-pain-lift-heavy-things-93702<\/a><\/p><p><a href=\"https:\/\/www.painscience.com\/articles\/lifting-technique-is-not-important-for-your-back.php\">https:\/\/www.painscience.com\/articles\/lifting-technique-is-not-important-for-your-back.php<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72ec1d0 elementor-widget elementor-widget-image\" data-id=\"72ec1d0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/04\/retusjert_9791_BW-800x533_3.jpg\" class=\"attachment-full size-full wp-image-1367\" alt=\"\u00d8yvind Er\u00e5s\" srcset=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/04\/retusjert_9791_BW-800x533_3.jpg 800w, https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/04\/retusjert_9791_BW-800x533_3-300x200.jpg 300w, https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2018\/04\/retusjert_9791_BW-800x533_3-768x512.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eb0e6f5 elementor-widget elementor-widget-text-editor\" data-id=\"eb0e6f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>\u00d8yvind Er\u00e5s<\/strong><\/p><p><strong>Manuellterapeut<\/strong><\/p><p>\u00a0<\/p><ol><li>Butler, D. &amp; Moseley, G.L;\u00a0<i>Explain Pain Supercharged\u00a0<\/i>(2017), NOI Group, Australia<\/li><li>Wai, E., D. Roffey, P. Bishop, et al., Causal assessment of occupational bending or twisting and low back pain: results of a systematic review.\u00a0<i>Spine J<\/i>, 2010.\u00a0<b>10<\/b>(1): p. 76-88,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19631589\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19631589<\/a><\/li><li>Wai, E., D. Roffey, P. Bishop, et al., Causal assessment of occupational lifting and low back pain: results of a systematic review.\u00a0<i>Spine J<\/i>, 2010.\u00a0<b>10<\/b>(6): p. 554-566,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20494816\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20494816<\/a><\/li><li>Nolan D, O\u2019Sullivan K, Stephenson J, O\u2019Sullivan P, Lucock M.\u00a0<a href=\"https:\/\/www.painscience.com\/bibliography.php?nolan17\">What do physiotherapists and manual handling advisors consider the safest lifting posture, and do back beliefs influence their choice?<\/a>\u00a0<i>Musculoskelet Sci Pract<\/i>. 2017 Oct;33:35\u201340.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29078081\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29078081<\/a><\/li><li>Stacy A. Clemes, Cheryl O. Haslam, Roger A. Haslam; What constitutes effective manual handling training? A systematic review,\u00a0<i>Occupational Medicine<\/i>, Volume 60, Issue 2, 1 March 2010, Pages 101\u2013107,\u00a0<a href=\"https:\/\/doi.org\/10.1093\/occmed\/kqp127\">https:\/\/doi.org\/10.1093\/occmed\/kqp127<\/a><\/li><li>Martimo KP, Verbeek J, Karppinen J,\u00a0<i>et\u00a0al<\/i>.\u00a0<a href=\"http:\/\/www.bmj.com\/cgi\/content\/full\/bmj.39463.418380.BEv1\">Effect of training and lifting equipment for preventing back pain in lifting and handling: systematic review.<\/a>\u00a0<i>BMJ<\/i>. 2008,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18244957\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18244957<\/a><\/li><li>Bailey, Jeannie F. et al.; From the international space station to the clinic: how prolonged unloading may disrupt lumbar spine stability,\u00a0<i>The Spine Journal<\/i>\u00a0, Volume 18 , Issue 1 , 7 \u2013 14,\u00a0<a href=\"http:\/\/www.thespinejournalonline.com\/article\/S1529-9430(17)30978-6\/fulltext\">http:\/\/www.thespinejournalonline.com\/article\/S1529-9430(17)30978-6\/fulltext<\/a><\/li><li>Ponzio, D. Y., Syed, U. A. M., Purcell, K., Cooper, A. M., Maltenfort, M., Shaner, J., &amp; Chen, A. F. (2018). Low Prevalence of Hip and Knee Arthritis in Active Marathon Runners.\u00a0<i>JBJS<\/i>,\u00a0<i>100<\/i>(2), 131-137,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29342063\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29342063<\/a><\/li><li>Soligard T, Schwellnus M, Alonso J, et al. How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury Br J Sports Med 2016;50:1030-1041,\u00a0<a href=\"http:\/\/bjsm.bmj.com\/content\/50\/17\/1030\">http:\/\/bjsm.bmj.com\/content\/50\/17\/1030<\/a><\/li><li>Foster, N. E., Anema, J. R., Cherkin, D., Chou, R., Cohen, S. P., Gross, D. P., \u2026 &amp; Turner, J. A. (2018). Prevention and treatment of low back pain: evidence, challenges, and promising directions.\u00a0<i>The Lancet<\/i>.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Er du flink til \u00e5 passe p\u00e5 ryggen din? I motsetning til det veldig mange tror, er ryggen v\u00e5r meget robust og sterk \u2013 ja, selv om man har hatt vondt i den over lang tid. Nyere kunnskap om smertefysiologi har gitt oss solid dokumentasjon p\u00e5 den manglende sammenhengen mellom skade eller slitasje og smerter [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1364,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-1363","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.8 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Er du flink til \u00e5 passe p\u00e5 ryggen din? - LFI<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/flink-a-passe-pa-ryggen\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Er du flink til \u00e5 passe p\u00e5 ryggen din?\" \/>\n<meta property=\"og:description\" content=\"Er du flink til \u00e5 passe p\u00e5 ryggen din? I motsetning til det veldig mange tror, er ryggen v\u00e5r meget robust og sterk \u2013 ja, selv om man har hatt vondt i den over lang tid. 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