{"id":2864,"date":"2015-04-13T16:55:34","date_gmt":"2015-04-13T16:55:34","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=2864"},"modified":"2015-04-13T16:55:34","modified_gmt":"2015-04-13T16:55:34","slug":"tratamento-para-rigidez-nas-costas-e-no-pescoco","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/04\/13\/tratamento-para-rigidez-nas-costas-e-no-pescoco\/","title":{"rendered":"Tratamento para rigidez nas costas e no pesco\u00e7o"},"content":{"rendered":"

Fale com seu m\u00e9dico ou fisioterapeuta sobre o tratamento da sua dor nas costas.<\/span>
\nSe voc\u00ea tem problemas com os discos da coluna, como uma h\u00e9rnia de disco ou protrus\u00e3o discal, tentar solu\u00e7\u00f5es por conta pr\u00f3pria pode causar mais danos do que benef\u00edcios.\u2018<\/span><\/p>\n

Se voc\u00ea \u00e9 como eu, depois de anos praticando luta livre, grappling e levantamento de peso com t\u00e9cnica ruim e sem alongamento, seu pesco\u00e7o e costas est\u00e3o bem r\u00edgidos.<\/p>\n

Exerc\u00edcios<\/strong><\/span><\/p>\n

\"Rolo<\/a>
http:\/\/www.amazon.co.uk\/ResultSport-Velocity-Grid-Roller-34x15cm\/dp\/B00N423PN0\/ref=sr_1_5?ie=UTF8&qid=1428943308&sr=8-5&keywords=foam+roller<\/a><\/figcaption><\/figure>\n

Experimente usar um rolo de espuma (mostrado acima). No entanto, n\u00e3o o utilize diretamente sobre a coluna.
\nVer esta p\u00e1gina<\/a> para alguns exerc\u00edcios.<\/p>\n

\"Ponto<\/a>
http:\/\/www.amazon.co.uk\/LACROSSE-MASSAGE-EXERCISE-INSTRUCTIONS-physiotherapy\/dp\/B00679G2NM<\/a><\/figcaption><\/figure>\n

Voc\u00ea tamb\u00e9m pode usar uma bola de lacrosse (acima), mas tenha muito cuidado. Novamente, mantenha-a longe da coluna. Voc\u00ea pode lesionar o m\u00fasculo se exercer muita press\u00e3o sobre a bola de lacrosse, ent\u00e3o comece devagar. \u00c9 \u00f3timo para trabalhar os gl\u00fateos e a regi\u00e3o lombar. Basta deitar de costas e colocar a bola na parte inferior das costas, \u00e0 direita ou \u00e0 esquerda da coluna. Incline-se um pouco sobre a bola e mantenha a posi\u00e7\u00e3o por 1 minuto. Em caso de d\u00favida, procure orienta\u00e7\u00e3o profissional.<\/p>\n

Voc\u00ea tamb\u00e9m pode juntar duas bolas de t\u00eanis com fita adesiva e usar isso para rolar para cima e para baixo nas costas. Eu nunca fiz isso, ent\u00e3o, mais uma vez, pe\u00e7a uma segunda opini\u00e3o antes de tentar.
\nDieta
\n<\/strong><\/span>Praticamente todos os nutricionistas e sites sobre sa\u00fade renal recomendam evitar o uso prolongado de anti-inflamat\u00f3rios n\u00e3o esteroides (AINEs), como o ibuprofeno, pois podem causar danos aos rins. N\u00e3o estou necessariamente dizendo que isso se aplica a pessoas saud\u00e1veis, mas prefiro evitar por enquanto.<\/p>\n

Considere o consumo de:<\/p>\n

Anti-inflamat\u00f3rios naturais<\/span>
\n- C\u00farcuma
\n\u2013 Bromela\u00edna \u2013 presente no abacaxi, ou voc\u00ea pode comprar o suplemento.
\n\u2013 \u00d4mega 3\/EPA do \u00f3leo de peixe<\/p>\n

Por outro lado (desculpem o americanismo), a maioria dos nutricionistas recomenda reduzir o consumo de trigo, latic\u00ednios e frutas da fam\u00edlia das solan\u00e1ceas, como tomates e piment\u00f5es. O a\u00e7\u00facar, no entanto, \u00e9 o maior "alimento inflamat\u00f3rio" da dieta ocidental \u2013 pelo menos \u00e9 o que eu li.<\/p>\n

Relaxantes musculares naturais<\/span>
\n\u2013 Camomila \/ Ch\u00e1 de camomila
\n\u2013 Taurina \u2013 n\u00e3o \u00e9 exatamente 'natural', mas vale a pena considerar se voc\u00ea tem espasmos nas costas e no pesco\u00e7o.<\/p>\n

O que Joe Rogan fez
\n<\/strong><\/span>Para tratar suas h\u00e9rnias de disco, ele tinha Regenokine<\/a>
\nEle tamb\u00e9m defende o uso de mesas de invers\u00e3o. Mas tenha cuidado, sua press\u00e3o arterial ficar\u00e1 alta enquanto voc\u00ea estiver de cabe\u00e7a para baixo.<\/p>\n

Novamente, apenas para enfatizar o ponto: procure aconselhamento m\u00e9dico\/profissional se tiver dor nas costas ou no pesco\u00e7o.<\/p>","protected":false},"excerpt":{"rendered":"

Speak to your Doctor or Physio about treating your back pain. If you have problems with your spinal discs, like a bulging or prolapsed disc you can do more damage than good with ‘self-help’ If you are anything like me, from years of wrestling and grappling and lifting weights with poor technique and no stretching […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Treating a Stiff Back and Neck","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189,12504],"tags":[583342,8116938,1872091],"class_list":["post-2864","post","type-post","status-publish","format-standard","hentry","category-fitness","category-mma","tag-bad-back","tag-stiff-back","tag-stiff-neck"],"yoast_head":"\nTreating a Stiff Back and Neck - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/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:\/\/blackbeltwhitehat.com\/pt\/2015\/04\/13\/tratamento-para-rigidez-nas-costas-e-no-pescoco\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treating a Stiff Back and Neck - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Speak to your Doctor or Physio about treating your back pain. 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If you have problems with your spinal discs, like a bulging or prolapsed disc you can do more damage than good with ‘self-help’ If you are anything like me, from years of wrestling and grappling and lifting weights with poor technique and no stretching […]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/04\/13\/tratamento-para-rigidez-nas-costas-e-no-pescoco\/","og_site_name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2015-04-13T16:55:34+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/04\/foamroller.jpg?w=300","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2015\/04\/13\/treating-a-stiff-back-and-neck\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/04\/13\/treating-a-stiff-back-and-neck\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Treating a Stiff Back and Neck","datePublished":"2015-04-13T16:55:34+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/04\/13\/treating-a-stiff-back-and-neck\/"},"wordCount":446,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2015\/04\/13\/treating-a-stiff-back-and-neck\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/04\/foamroller.jpg?w=300","keywords":["bad back","stiff back","stiff neck"],"articleSection":["Fitness","MMA"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2015\/04\/13\/treating-a-stiff-back-and-neck\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2015\/04\/13\/treating-a-stiff-back-and-neck\/","url":"https:\/\/blackbeltwhitehat.com\/2015\/04\/13\/treating-a-stiff-back-and-neck\/","name":"Tratando a rigidez nas costas e no pesco\u00e7o - 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Uma pequena quantidade de kava-kava \u00e0 noite, seguida de 20 minutos de luz infravermelha na nuca, \u00e9...","rel":"","context":"In "bjj"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"","src":"https:\/\/ir-uk.amazon-adsystem.com\/e\/ir?t=manimal1980-21&language=en_GB&l=li2&o=2&a=B001Q3S39K","width":350,"height":200},"classes":[]},{"id":9940,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2019\/03\/24\/a-rede-de-pescoco-do-joe-rogan\/","url_meta":{"origin":2864,"position":1},"title":"A rede de pesco\u00e7o Joe Rogan","author":"Dave","date":"Mar\u00e7o 24, 2019","format":false,"excerpt":"Como voc\u00ea deve ter percebido, todos que competiram em MMA e\/ou Jiu-Jitsu brasileiro, participam do podcast do Joe Rogan e t\u00eam mais de 40 anos, apresentam problemas graves na coluna. Big John McCarthy, por exemplo, passou por diversas cirurgias no pesco\u00e7o e ainda sofre com problemas\u2026","rel":"","context":"In "bjj"","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/jiu-jitsu-brasileiro\/"},"img":{"alt_text":"Joe Rogan Neck Hammock","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/joerogan_neck_hammock.jpeg?fit=690%2C690&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/joerogan_neck_hammock.jpeg?fit=690%2C690&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/03\/joerogan_neck_hammock.jpeg?fit=690%2C690&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":7519,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/08\/07\/bula-kava-house-review-akau-blend\/","url_meta":{"origin":2864,"position":2},"title":"Revis\u00e3o da Casa Bula Kava - Akau Blend","author":"Dave","date":"Agosto 7, 2017","format":false,"excerpt":"Onde comprar kava no Reino Unido? Encomendei esta kava da https:\/\/www.bulakavahouse.com\/ h\u00e1 aproximadamente 3 semanas. Demora um pouco para chegar porque estou no Reino Unido e a loja fica nos EUA. Escolhi a mistura Akau porque \u00e9 a cepa mais estimulante\u2026","rel":"","context":"In "Nutrition"","block_context":{"text":"Nutrition","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/nutricao\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/20170807_165515.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/20170807_165515.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/20170807_165515.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/20170807_165515.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/20170807_165515.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/20170807_165515.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":2582,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/01\/13\/infografico-de-o-seu-melhor\/","url_meta":{"origin":2864,"position":3},"title":"Infogr\u00e1fico "D\u00ea o seu melhor"","author":"Dave","date":"Janeiro 13, 2015","format":false,"excerpt":"Ent\u00e3o, depois de ter sofrido uma leve les\u00e3o no pesco\u00e7o (e uma baita dor de cabe\u00e7a) ap\u00f3s um acidente de carro na semana passada, este infogr\u00e1fico da Furniture at Work \u00e9 bem interessante. Eu nunca tinha me dado conta de que a rigidez nas costas e no pesco\u00e7o pode causar dores de cabe\u00e7a. Isso \u00e9 bem interessante porque eu SEMPRE tenho dores de cabe\u00e7a perto do meu\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/01\/featuredimage.jpg?fit=997%2C670&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/01\/featuredimage.jpg?fit=997%2C670&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/01\/featuredimage.jpg?fit=997%2C670&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/01\/featuredimage.jpg?fit=997%2C670&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":3088,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2015\/08\/03\/infografico-de-ioga\/","url_meta":{"origin":2864,"position":4},"title":"Infogr\u00e1fico de Yoga","author":"Dave","date":"Agosto 3, 2015","format":false,"excerpt":"Um infogr\u00e1fico bem bacana da Furniture@Work. Uma coisa que me irrita muito em trabalhar o dia todo no escrit\u00f3rio \u00e9 a rigidez que sinto, desde os gl\u00fateos at\u00e9 o pesco\u00e7o. Essa rigidez no pesco\u00e7o pode me causar dores de cabe\u00e7a bem fortes. Recomendo se movimentar o m\u00e1ximo poss\u00edvel e exigir um pouco de aten\u00e7\u00e3o.","rel":"","context":"In \"futniture\"","block_context":{"text":"futniture","link":"https:\/\/blackbeltwhitehat.com\/pt\/marcacao\/moveis\/"},"img":{"alt_text":"office yoga","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/office-yoga.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/office-yoga.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/office-yoga.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/08\/office-yoga.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8940,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/02\/12\/o-milagre-do-magnesio\/","url_meta":{"origin":2864,"position":5},"title":"O Milagre do Magn\u00e9sio","author":"Dave","date":"Fevereiro 12, 2018","format":false,"excerpt":"O magn\u00e9sio \u00e9 uma subst\u00e2ncia incr\u00edvel. J\u00e1 experimentei v\u00e1rios tipos, como citrato, oxi-alguma coisa e glicinato. Resumindo, \u00e9 \u00f3timo para: melhorar a recupera\u00e7\u00e3o, reduzir dores e desconfortos, reduzir a tens\u00e3o muscular, reduzir a ansiedade naturalmente, aumentar o foco (em algumas formas), reduzir a press\u00e3o arterial elevada e auxiliar no sono. 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