Ricerche e statistiche ci dicono che il mal di schiena è uno dei disturbi più diffusi tra la popolazione adulta, al di sopra dei 45 anni di età. Quello che può presentarsi come un semplice fastidio in una o più zone del busto si può tradurre, in breve tempo, in un dolore cronico, molto fastidioso, a volte invalidante, se non si corre prontamente ai ripari. Inoltre, la schiena è uno dei punti del nostro organismo più soggetti a traumi, contusioni, contratture; cervicale, lombalgia e colpo della strega alla schiena sono condizioni patologiche molto più frequenti di quanto si pensi.
Qualsiasi sia l’entità e la frequenza del mal di schiena, in ogni caso, questo disturbo deve essere considerato un vero e proprio campanello d’allarme lanciato dal nostro corpo, segnale che qualcosa nella nostra colonna vertebrale non funziona come dovrebbe. Per questo, in tali casi, è sempre bene rivolgersi al parere di un professionista, che potrà formulare una corretta diagnosi e prescrivere la terapia giusta per ciascun paziente.
In punto è, infatti, che non esiste una sola identica terapia per ogni tipo di mal di schiena (e per ogni individuo): il modo in cui il dolore viene curato dipende dalla causa del dolore stesso. E purtroppo per noi, all’origine del dolore alla schiena ci sono una serie piuttosto lunga di circostanze, che riguardano fattori di tipo non solo esclusivamente fisico, ma anche psicologico o sociale. Si pensi ad esempio ai dolori muscolari che derivano da un alto livello di stress o ansia, che tendono a irrigidire nervi e muscolatura, causando contratture e conseguente dolore. Ma anche uno stile di vita basato su abitudini scorrette, come ad esempio passare molte ore seduti alla scrivania o alla guida in auto, possono essere un fattore determinante nell’insorgere del dolore alla schiena.
Prima di elencare alcuni semplici esercizi che possono dare un po’ di sollievo nella fase post-acuta del mal di schiena, è doveroso parlare di prevenzione: per ridurre i fattori di rischio e non incorrere in gravi crisi di dolore è bene agire quando ancora il dolore non si è manifestato. In particolare, suggeriamo di prestare attenzione nei seguenti casi:
- alzare carichi pesanti da terra (piegando le ginocchia e mantenendo la schiena dritta);
- restare a lungo nella stessa posizione (anche quando si è seduti alla scrivania, fare alcune piccole pause per sgranchire muscoli e articolazioni);
- indossare tacchi alti o scarpe scomode (limitandone l’uso solo ad alcune occasioni);
- sedentarietà (praticare una leggera ma costante attività fisica è di grande aiuto nel gestire il mal di schiena);
- generale condizione fisica (in generale, se godiamo di buona salute, evitando fumo e alcool e mantenendo il peso adatto alla nostra corporatura, è più facile risolvere i problemi di mal di schiena).
Mal di schiena: gli esercizi per attenuare il dolore
La tipologia di esercizi che qui vi proponiamo è rivolta ad alleviare le tensioni e aumentare l’elasticità della muscolatura, fattori che possono migliorare i vari sintomi del mal di schiena. Questo breve allenamento si basa quindi prevalentemente su esercizi di stretching muscolare, e può essere praticato pressoché da chiunque. È bene, però, smettere immediatamente la pratica motoria se si avverte un peggioramento del dolore o se si fa troppa fatica; in ogni caso, questi esercizi sono sconsigliati nella fase acuta del dolore, durante la quale è meglio rivolgersi al medico o a una figura competente. Lo stretching può aiutare molto in fase di remissione, o all’insorgere dei primi segni di dolore, per evitare peggioramenti. Inutile precisare che questi consigli non sostituiscono il parere di un fisioterapista o di un medico specializzato.
Esercizio 1
- Sdraiarsi a terra, pancia rivolta in alto e gambe e braccia stese a terra.
- Portare le ginocchia al petto e afferrarle con le mani o le braccia, spingendole il più possibile contro il petto.
- Mantenere la posizione per 30 secondi, tornare alla posizione di partenza per qualche secondo e ripetere.
Esercizio 2
- Ginocchia e mani a terra, carponi.
- Espirando, incurvare la schiena verso l’alto, disegnando un arco che tende al soffitto.
- Inspirando, incurvare la schiena verso il basso, disegnando un arco che tende al pavimento.
- Ripetere 5 volte e rilassare la schiena per qualche secondo; poi fare un’altra serie di ripetizioni.
Esercizio 3
- Inginocchiarsi per terra e appoggiare i glutei sui talloni.
- Espirando, allungare la schiena e le braccia in avanti, senza spostare il bacino ma, se possibile, toccando il pavimento.
- Ispirando, tornare con cautela nella posizione di partenza.
- Ripetere per altre 3 volte. Volendo, si può praticare l’allungamento anche lateralmente, volgendo le braccia prima verso destra, tornando alla posizione centrale e poi verso sinistra.
Esercizio 4
- Per la posizione di partenza, sedersi dritti su una sedia con le gambe divaricate.
- Piegare il busto in avanti, cercando di toccarsi i piedi e abbandonando la testa verso il pavimento.
- Tornare lentamente alla posizione di partenza e ripetere altre 4 volte.
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