{"id":2608,"date":"2019-07-05T13:09:55","date_gmt":"2019-07-05T14:09:55","guid":{"rendered":"https:\/\/turanuslu.net\/?p=2608"},"modified":"2021-03-20T08:58:15","modified_gmt":"2021-03-20T08:58:15","slug":"bel-fitigi-ve-agrilarindan-korunmak-mumkun-mudur","status":"publish","type":"post","link":"https:\/\/turanuslu.net\/ar\/bel-fitigi-ve-agrilarindan-korunmak-mumkun-mudur\/","title":{"rendered":"\u0647\u0644 \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u062d\u0645\u0627\u064a\u0629 \u0646\u0641\u0633\u0643 \u0645\u0646 \u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u063a\u0636\u0631\u0648\u0641\u064a \u0648\u0627\u0644\u0623\u0644\u0645\u061f"},"content":{"rendered":"<h3>Bel f\u0131t\u0131\u011f\u0131 ve A\u011fr\u0131lar\u0131ndan Korunmak M\u00fcmk\u00fcn m\u00fcd\u00fcr<\/h3>\n<p>Bel f\u0131t\u0131\u011f\u0131 ve A\u011fr\u0131lar\u0131ndan Korunmak M\u00fcmk\u00fcn m\u00fcd\u00fcr , Bel f\u0131t\u0131\u011f\u0131 ve bel a\u011fr\u0131lar\u0131ndan iki \u00e7e\u015fit korunmadan bahsedilebilir. Birincisi, <strong>bel a\u011fr\u0131s\u0131 sendromlar\u0131<\/strong> ve bel f\u0131t\u0131\u011f\u0131 ile hi\u00e7 kar\u015f\u0131la\u015fmayanlar\u0131n korunmas\u0131, ikincisi ve daha \u00f6nemlisi ise bir kez <strong>bel a\u011fr\u0131s\u0131<\/strong> ata\u011f\u0131 ge\u00e7iren veya cerrahi m\u00fcdahale ge\u00e7iren bir ki\u015finin tekrarlardan ve hastal\u0131\u011f\u0131n ilerlemesinden korunmas\u0131d\u0131r.<\/p>\n<h3>Bel a\u011fr\u0131lar\u0131n\u0131 \u00f6nlemek i\u00e7in \u00f6neriler<\/h3>\n<p><strong>1. Egzersiz ve beslenme;<\/strong><\/p>\n<ul>\n<li>Bel a\u011fr\u0131s\u0131 yapmayan <strong>y\u00fczme ve y\u00fcr\u00fcy\u00fc\u015f<\/strong> gibi sporlar\u0131 yap\u0131n<\/li>\n<li>Daha \u00f6nce bel a\u011fr\u0131s\u0131 ge\u00e7irmi\u015fseniz ve buna sebep olan aktiviteleri biliyorsan\u0131z mutlaka bu aktivitelerde daha dikkatli olun<\/li>\n<li>Kilolu iseniz mutlaka zay\u0131flay\u0131n<\/li>\n<\/ul>\n<p><strong>2. Uyurken<\/strong> ;<\/p>\n<ul>\n<li>Omurgan\u0131n do\u011fal e\u011friliklerini destekleyen bir yatak kullan\u0131n<\/li>\n<li>Yan yatarken s\u0131rt\u0131n\u0131za binen bask\u0131y\u0131 azaltmak i\u00e7in dizinizi b\u00fck\u00fcn (cenin pozisyonu) (diz probleminiz varsa bu \u015fekilde yatmak dizinizde kontrakt\u00fcrlere sebep olabilir)<\/li>\n<li>S\u0131rt\u00fcst\u00fc yatarken dizlerin alt\u0131na k\u00fc\u00e7\u00fck bir yast\u0131k koyun (\u015fayet bir diz hastal\u0131\u011f\u0131n\u0131z yoksa). Bel a\u011fr\u0131s\u0131 ata\u011f\u0131 ile kar\u015f\u0131la\u015ft\u0131\u011f\u0131n\u0131zda s\u0131rt\u00fcst\u00fc yat\u0131p aya\u011f\u0131n\u0131z\u0131 bir sandalyeye yada pufa koyarak dinlenin<\/li>\n<\/ul>\n<p><strong>3. Otururken;<\/strong><\/p>\n<ul>\n<li>Sandalyenizin arkal\u0131\u011f\u0131nda belinizdeki normal kavsi koruyabilecek bir <strong>destek<\/strong> bulundurun.<\/li>\n<li>Masaya yak\u0131n oturun aya\u011f\u0131n\u0131z\u0131 yerle <strong>temas ettirin<\/strong> veya bast\u0131\u011f\u0131n\u0131z yere bir y\u00fckseltici koyun<\/li>\n<li><strong>Araba kullan\u0131rken<\/strong> pedallara kolay ula\u015fabilecek \u015fekilde oturun, direksiyona yak\u0131n ve dik oturun<\/li>\n<li>Kal\u00e7an\u0131z ile dizlerinizi ayn\u0131 seviyede tutun.<\/li>\n<\/ul>\n<p><strong>4. Ayakta dururken ve y\u00fcr\u00fcrken;<\/strong><\/p>\n<ul>\n<li>Uzun s\u00fcre ayakta duracaksan\u0131z, <strong>s\u0131k s\u0131k a\u011f\u0131rl\u0131\u011f\u0131 bir bacaktan di\u011ferine aktar\u0131n<\/strong>.<\/li>\n<li>Mutfakta uzun s\u00fcre ayakta duracaksan\u0131z bir aya\u011f\u0131n\u0131z\u0131n alt\u0131na bir y\u00fckseklik koyun<\/li>\n<li>\u0130\u015finizi kendinizi <strong>zorlamayacak<\/strong> bir y\u00fckseklik seviyesinde yap\u0131n.<\/li>\n<li>Dik durun, uzun s\u00fcre ayakta dik durmak y\u00fcr\u00fcmekten daha fazla bele y\u00fck bindirir<\/li>\n<li>Ayaklardan birini al\u00e7ak bir yere koyun.<\/li>\n<li>Bast\u0131\u011f\u0131n\u0131z yerin sert zemin olmas\u0131na dikkat edin.<\/li>\n<li>Sportif, <strong>al\u00e7ak topuklu ayakkab\u0131 giyin<\/strong>.<\/li>\n<li>Y\u00fcksek topuklu ayakkab\u0131lar bel \u00e7ukurlu\u011funu art\u0131rarak bele zarar verir.<\/li>\n<li>\u00dc\u00e7 do\u011fal kavsinizin hizas\u0131n\u0131 bozmay\u0131n (boyun lordozu, s\u0131rt kifozu, bel lordozu).<\/li>\n<li>Y\u00fcr\u00fcrken y\u00fck ta\u015f\u0131yorsan\u0131z y\u00fck\u00fcn hep ayn\u0131 elinizde durmamas\u0131na dikkat edin. Her iki elde de y\u00fck varsa y\u00fckleri e\u015fit olarak her iki ele verin.<\/li>\n<\/ul>\n<p><strong>5-E\u011filirken, y\u00fck kald\u0131r\u0131rken;<\/strong><\/p>\n<ul>\n<li>Profesyonel haltercilerin yapt\u0131\u011f\u0131 gibi <strong>ba\u015f\u0131n\u0131z\u0131 dik tutun<\/strong>, bel kavsinizi koruyun.<\/li>\n<li><strong>Dizler ve kal\u00e7alar\u0131n\u0131z\u0131 k\u0131rarak<\/strong> e\u011filirseniz \u00fc\u00e7 do\u011fal kavsinizin hizas\u0131n\u0131 korumu\u015f olursunuz.<\/li>\n<li>Zeminin dengeli olmas\u0131na dikkat edin ve kald\u0131raca\u011f\u0131n\u0131z y\u00fcke yak\u0131n olun.<\/li>\n<li>\u00c7\u00f6melin derin bir nefes al\u0131n ve nefesinizi tutarak (kar\u0131n kaslar\u0131n\u0131 bele destek olmas\u0131 i\u00e7in) y\u00fcke yap\u0131\u015f\u0131n.<\/li>\n<li>D\u00f6nerken belinizi de\u011fil <strong>ayaklar\u0131n\u0131z\u0131 d\u00f6nd\u00fcr\u00fcn<\/strong>.<\/li>\n<li>Y\u00fck\u00fc g\u00f6\u011fs\u00fcn\u00fcze yap\u0131\u015ft\u0131rarak beldeki y\u00fck\u00fcn\u00fcz\u00fc azalt\u0131n.<\/li>\n<li>E\u011filerek de\u011fil <strong>\u00e7\u00f6melerek y\u00fck\u00fc yere koyun<\/strong> parmaklar\u0131n\u0131za dikkat edin.<\/li>\n<li>Ayaklar\u0131n\u0131z\u0131n aras\u0131n\u0131 biraz a\u00e7\u0131n ve y\u00fck\u00fc her iki aya\u011fa e\u015fit da\u011f\u0131t\u0131n. Kald\u0131raca\u011f\u0131n\u0131z a\u011f\u0131r y\u00fck omuz hizas\u0131ndan daha y\u00fcksek ise sa\u011flam bir taburenin \u00fczerine \u00e7\u0131karak y\u00fck\u00fc al\u0131n.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.youtube.com\/channel\/UC-EH3FtNo45g8-ja6zGzfTA\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"lazyload wp-image-2466 size-full alignleft\" src=\"https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/abone-olun.jpg\" data-orig-src=\"https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/abone-olun.jpg\" alt=\"\" width=\"500\" height=\"300\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27500%27%20height%3D%27300%27%20viewBox%3D%270%200%20500%20300%27%3E%3Crect%20width%3D%27500%27%20height%3D%27300%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/abone-olun-200x120.jpg 200w, https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/abone-olun-300x180.jpg 300w, https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/abone-olun-400x240.jpg 400w, https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/abone-olun.jpg 500w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><a href=\"http:\/\/turanuslu.net\/ar\/randevu\/\"><img decoding=\"async\" class=\"lazyload alignleft wp-image-2465 size-full\" src=\"https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/randevu-alin.jpg\" data-orig-src=\"https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/randevu-alin.jpg\" alt=\"\" width=\"500\" height=\"300\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%27http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%27%20width%3D%27500%27%20height%3D%27300%27%20viewBox%3D%270%200%20500%20300%27%3E%3Crect%20width%3D%27500%27%20height%3D%27300%27%20fill-opacity%3D%220%22%2F%3E%3C%2Fsvg%3E\" data-srcset=\"https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/randevu-alin-200x120.jpg 200w, https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/randevu-alin-300x180.jpg 300w, https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/randevu-alin-400x240.jpg 400w, https:\/\/turanuslu.net\/wp-content\/uploads\/2010\/04\/randevu-alin.jpg 500w\" data-sizes=\"auto\" data-orig-sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Bel f\u0131t\u0131\u011f\u0131 ve A\u011fr\u0131lar\u0131ndan Korunmak M\u00fcmk\u00fcn m\u00fcd\u00fcr Bel f\u0131t\u0131\u011f\u0131 ve [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2609,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[190],"tags":[506,1307,1308,631],"class_list":["post-2608","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bel-agrilari","tag-bel-agrilari","tag-bel-fitigi-agrilarindan-korunmak","tag-bel-fitigi-agrilarini-onlemek","tag-bel-fitigi-tedavisi"],"jetpack_featured_media_url":"https:\/\/turanuslu.net\/wp-content\/uploads\/2019\/07\/bel-fitifi-agrilarindan-kurtulmak.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/posts\/2608","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/comments?post=2608"}],"version-history":[{"count":2,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/posts\/2608\/revisions"}],"predecessor-version":[{"id":10208,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/posts\/2608\/revisions\/10208"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/media\/2609"}],"wp:attachment":[{"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/media?parent=2608"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/categories?post=2608"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/turanuslu.net\/ar\/wp-json\/wp\/v2\/tags?post=2608"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}