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<h1 id="main">6 ejercicios que puede hacer mientras trabaja</h1>
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<!-- https://magazine.medlineplus.gov/es/artículo/6-ejercicios-que-puede-hacer-mientras-trabaja 6-exercises-you-can-do-in-your-office -->
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<h2 class="lead_text">Moverse durante la jornada laboral puede aliviar el dolor de espalda crónico</h2>
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<h3>Estiramientos al estar sentado:</h3>
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<div class="usa-width-one-third mr-0"><img alt="Estiramiento del cuello" class="flextableimg-stretch" src="/themes/ee/site/default/asset/img/common/neck-stretch-seated.png" /></div>
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<h4>Estiramiento del cuello</h4>
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<p>Incline la cabeza hacia un lado y manténgala en esa posición durante 15 segundos. Repita hacia ambos lados, tres veces cada uno.</p>
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<h4>Encogimiento de hombros</h4>
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<p>Suba los hombros hasta las orejas y manténgalos así durante tres segundos. Gírelos hacia atrás y hacia abajo. Repita 10 veces.</p>
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</div>
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<h4>Estiramiento ejecutivo</h4>
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<p>Siéntese y póngase las manos detrás de la cabeza con los dedos entrelazados. Lleve los codos hacia atrás lo más que pueda. Inhale y contenga la respiración durante 20 segundos. Exhale y relájese. Repita una vez más.</p>
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<h3>Estiramientos en el suelo y contra la pared:</h3>
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<div class="usa-width-one-third mr-0"><img alt="Sentadilla parcial" class="flextableimg-stretch" src="/themes/ee/site/default/asset/img/common/partial-sit-up-floor.png" /></div>
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<h4>Sentadilla parcial</h4>
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<p>Acuéstese de espaldas con las piernas flexionadas y los pies planos. Levante lentamente los hombros del suelo, usando los músculos de su abdomen en lugar de los brazos para levantarse. Vuelve a bajarlos. Haga hasta 30 repeticiones.</p>
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</div>
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<div class="flexrow">
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<div class="usa-width-one-third mr-0"><img alt="Puente" class="flextableimg-stretch" src="/themes/ee/site/default/asset/img/common/bridge-floor.png" /></div>
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<h4>Peunte</h4>
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<p>Acuéstese de espaldas con las piernas flexionadas y los brazos a los lados. Levante las caderas usando los músculos del vientre y los glúteos. Mantenga la posición durante cinco segundos y luego baje las caderas. Haga hasta 20 repeticiones.</p>
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</div>
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<div class="flexrow">
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<div class="usa-width-one-third mr-0"><img alt="Deslizamiento contra la pared" class="flextableimg-stretch" src="/themes/ee/site/default/asset/img/common/wall-slide.png" /></div>
|
||
|
||
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|
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<h4>Deslizamiento contra la pared</h4>
|
||
|
||
<p>Póngase de pie con la espalda contra la pared. Con los pies separados el ancho de sus hombros, deslícese lentamente hasta sentarse. Manténgase así todo el tiempo que pueda, y vuelva a pararse. Haga hasta 5 repeticiones.</p>
|
||
</div>
|
||
</div>
|
||
</div>
|
||
|
||
<div class="article-meta">
|
||
<p><strong>Fuente:</strong> Institutos Nacionales de la Salud: División de Salud y Seguridad Ocupacional</p>
|
||
|
||
<div class="mt-1 mb-2"><strong>Foto:</strong> Adobe Stock </div>
|
||
<p><i class="fa fa-calendar"></i> abril 20, 2021</p>
|
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<h3 id="sidebar">Para saber más</h3>
|
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|
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<ul>
|
||
<li><a href="https://medlineplus.gov/spanish/backpain.html" target="_blank">MedlinePlus: Dolor de espalda</a></li>
|
||
<li><a href="https://www.niams.nih.gov/es/informacion-de-salud/dolor-de-espalda" target="_blank">Instituto Nacional de Artritis y Enfermedades Musculoesqueléticas y de la Piel: Dolor de espalda</a></li>
|
||
<li><a href="https://www.ors.od.nih.gov/sr/dohs/HealthAndWellness/Ergonomics/Pages/exercises.aspx" target="_blank">Institutos Nacionales de la Salud: División de Salud y Seguridad Ocupacional (en inglés)</a></li>
|
||
<li><a href="https://clinicaltrials.gov/ct2/results?cond=Low+Back+Pain" target="_blank">ClinicalTrials.gov: Dolor lumbar (en inglés)</a></li>
|
||
</ul>
|
||
|
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<img src="/images/uploads/ad_images/rare-diseases-NIH-ORDR.jpg" alt="Las enfermedades raras no son tan raras ">
|
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<figcaption class="nih-caption-text"><p>En los Estados Unidos, las enfermedades raras afectan<br>a 1 de cada 10 personas</p>
|
||
|
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|
||
|
||
<p><strong><span class="ff-purple">Más de 1 de cada 4 adultos que trabajan</span></strong> tiene dolor lumbar.</p>
|
||
|
||
|
||
<small><strong>Fuente:</strong> Encuesta Nacional de Salud</small>
|
||
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|
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<div class="explore_link"><a href="https://medlineplus.gov/spanish/backpain.html" class="usa-external_link" target="_blank">Dolor de espalda</a><a href="https://medlineplus.gov/spanish/backinjuries.html" class="usa-external_link" target="_blank">Lesiones de la espalda</a></div><div class="explore_link"><a href="https://medlineplus.gov/spanish/guidetogoodposture.html" class="usa-external_link" target="_blank">Guía para una buena postura</a> </div>
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<a href="/es/topics/" class="load_btn usa-external_link" target="_blank">More health topics on MedlinePlus.gov »</a>
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<img src="/images/uploads/main_images/_main_article_list/low-back-pain.jpg" class="feature_img" alt="Los escritorios de pie y las sillas ergonómicas colocan la columna vertebral en una mejor posición. ">
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<span class="feature_tag">
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Lumbago agudo</span>
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</div>
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<h4>Cómo controlar el dolor lumbar antes de que empeore</h4>
|
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<p>
|
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|
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|
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El dolor en la parte baja de la espalda o dolor lumbar suele ser difícil de evitar. Muchos trabajos requieren...</p>
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<a href="/es/artículo/como-la-investigacion-sobre-salud-integral-responde-a-la-crisis-del-manejo-del-dolor/">
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<img src="/images/uploads/main_images/_main_article_list/helen-langevin-md-nih.jpg" class="feature_img" alt="La Dra. Helene Langevin, directora del NCCIH, quiere que las personas sepan que hay más opciones disponibles para el dolor crónico. ">
|
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<span class="feature_tag">
|
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Manejo del dolor</span>
|
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</div>
|
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<h4>Cómo la investigación sobre salud integral responde a la crisis del manejo del dolor</h4>
|
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<p>El dolor no es algo simple ni sencillo, y tampoco lo es su tratamiento. El dolor crónico es una de...</p>
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<a href="/es/nih-resources/como-puede-aliviar-el-dolor-la-meditacion/">
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<img src="/images/uploads/main_images/_main_article_list/meditation-f18.jpg" class="feature_img" alt=" ">
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Investigación de los NIH</span>
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</div>
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<h4>¿Cómo puede aliviar el dolor la meditación? </h4>
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<p>¿Es posible suprimir el dolor concentrándose en él? Tal vez, dicen los investigadores en un nuevo video titulado Meditation: Addressing Pain (La...</p>
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