{"id":12454,"date":"2021-06-20T08:56:24","date_gmt":"2021-06-20T06:56:24","guid":{"rendered":"https:\/\/ineditfitness.com\/site\/?p=12454"},"modified":"2021-06-20T08:56:24","modified_gmt":"2021-06-20T06:56:24","slug":"mal-de-dos-6-sports-qui-soulagent","status":"publish","type":"post","link":"https:\/\/ineditfitness.com\/site\/mal-de-dos-6-sports-qui-soulagent\/","title":{"rendered":"Mal de dos : 6 sports qui soulagent"},"content":{"rendered":"

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Mal de dos : 6 sports qui soulagent<\/span><\/h2>\n

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Article de Top Sant\u00e9 du 4 juin 2021 dans son int\u00e9gralit\u00e9<\/p>\n

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Remettre un corps douloureux en action permet de reprendre confiance en son dos. La meilleure activit\u00e9 ? Avant tout, celle qui procure du plaisir !<\/span><\/strong><\/p>\n

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Contrairement \u00e0 une croyance qui a elle aussi la vie dure, aucune activit\u00e9 sportive n’est \u00e0 bannir lorsque l’on a mal au dos. Ni \u00e0 privil\u00e9gier non plus. Toute activit\u00e9 sportive est bonne.\u00a0\u00ab\u00a0<\/i>La meilleure est celle qui apportera du plaisir,\u00a0conseille Alexandra Roren, kin\u00e9sith\u00e9rapeute dans le service de r\u00e9\u00e9ducation de l’h\u00f4pital Cochin,\u00a0car l’enjeu n’est pas d’apprendre une technique, mais de pratiquer cette activit\u00e9 dans la dur\u00e9e et r\u00e9guli\u00e8rement – dans l’id\u00e9al, plusieurs fois par semaine.\u00ab\u00a0<\/i><\/span><\/p>\n

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Le but n’est pas deviser la performance – en tous cas, pas tout de suite ni pour tout le monde. Remettre un corps douloureux en exercice\u00a0\u00ab\u00a0<\/i>n\u00e9cessite du dosage et de la progressivit\u00e9. Reprendre confiance en son dos peut prendre du temps\u00ab\u00a0,<\/i>\u00a0pr\u00e9vient \u00c9ric Bouthier, kin\u00e9sith\u00e9rapeute \u00e0 Lyon et cr\u00e9ateur du site Comprendre son dos. Compte tenu de la douleur, qui ne c\u00e9dera pas tout de suite, cela peut n\u00e9cessiter d’adapter certains mouvements au d\u00e9but.\u00a0\u00ab\u00a0<\/i>Il faut respecter un temps d’exercices de r\u00e9\u00e9ducation sp\u00e9cifiques, qui vont permettre de renforcer les muscles spinaux autour de la colonne vert\u00e9brale, pour pouvoir ensuite reprendre progressivement l’activit\u00e9\u00ab\u00a0,<\/i>\u00a0explique Alexandra Roren.<\/span><\/p>\n

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La natation<\/span><\/h4>\n

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La natation a la r\u00e9putation d’\u00eatre ce qu’il y a de mieux pour le mal de dos. Flotter dans l’eau peut en effet procurer une sensation de bien-\u00eatre, et cet effet porteur,<\/strong>\u00a0qui abolit la pesanteur sur le squelette, para\u00eet s\u00e9duisant pour se remettre au sport en douceur. Du point de vue scientifique, la natation ne prouve cependant pas de meilleur r\u00e9sultat sur l’\u00e9volution d’une lombalgie que toute autre activit\u00e9 sportive men\u00e9e r\u00e9guli\u00e8rement.\u00a0\u00ab\u00a0<\/i>La natation se r\u00e9v\u00e8le le plus souvent une fausse bonne id\u00e9e, sourit Alexandra Roren qui constate que\u00a0l’adh\u00e9sion des patients ne dure g\u00e9n\u00e9ralement pas longtemps. On se dit que c’est facile d’aller \u00e0 la piscine, et puis tr\u00e8s vite, on renonce devant ce que cela implique tout de m\u00eame de contraintes, en hiver par exemple.\u00ab\u00a0<\/i><\/span><\/p>\n

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La Pilates<\/span><\/h4>\n

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La m\u00e9thode a \u00e9t\u00e9 invent\u00e9e par Joseph Pilates dans les ann\u00e9es 1930. Lui-m\u00eame venu \u00e0 bout du handicap de son rachitisme et de ses rhumatismes par une activit\u00e9 physique r\u00e9guli\u00e8re, il l’a d’abord d\u00e9velopp\u00e9e pour r\u00e9\u00e9duquer des danseurs professionnels. Cette gymnastique s’appuie sur des encha\u00eenements d’exercices au sol, avec ou sans accessoires, qui allient concentration, respiration et pr\u00e9cision des mouvements, en d\u00e9veloppant la conscience de son corps.\u00a0\u00ab\u00a0<\/i>En portant son attention sur le centre de gravit\u00e9 – le bassin – et la respiration et en travaillant sur l’autograndissement, le Pilates favoriserait le\u00a0travail des muscles profonds<\/strong>\u00ab\u00a0,<\/i>\u00a0d\u00e9taille Alexandra Roren. L’analyse de pr\u00e8s de 90 \u00e9tudes \u00e9valuant, entre autres, l’efficacit\u00e9 du Pilates, parue en 2019 dans le\u00a0British Journal of Sports Medicine,<\/i>\u00a0soulignait une relative efficacit\u00e9 \u00e0 court et moyen terme contre douleur et invalidit\u00e9 li\u00e9es \u00e0 une lombalgie commune. Et sans effets ind\u00e9sirables.<\/span><\/p>\n

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La Yoga<\/span><\/h4>\n

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Tr\u00e8s \u00e0 la mode, cette discipline indienne ancestrale vise l’harmonisation du corps et de l’esprit. La forme la plus pratiqu\u00e9e en occident (hatha yoga) consiste en encha\u00eenements de postures qui renforcent les muscles profonds, en les \u00e9tirant, tout en travaillant sur la respiration et la m\u00e9ditation. \u00ab\u00a0<\/i>Toute activit\u00e9 qui invite \u00e0 explorer de nouveaux mouvements – flexions, extensions, rotations – est b\u00e9n\u00e9fique\u00ab\u00a0,\u00a0<\/i>souligne \u00c9ric Bouthier. \u00c0 condition d’\u00e9couter son corps et ne pas se lancer d’embl\u00e9e dans des postures acrobatiques.\u00a0\u00ab\u00a0<\/i>Le yoga, comme les autres activit\u00e9s physiques, sera toujours plus efficace sur la douleur et la motricit\u00e9 du patient lombalgique chronique que pas d’activit\u00e9\u00ab\u00a0,\u00a0<\/i>estime Alexandra Roren. Une \u00e9tude comparative men\u00e9e en 2011, entre des patients participant \u00e0 des s\u00e9ances r\u00e9guli\u00e8res de yoga et d’autres recevant simplement un guide d’exercices physiques ordinaires \u00e0 pratiquer chez soi, relevait que le yoga contribuait mieux \u00e0 att\u00e9nuer les douleurs.<\/span><\/p>\n

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La Marche ou Marche Nordique<\/span><\/h4>\n

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\u00c0 condition d’\u00eatre bien chauss\u00e9e, en privil\u00e9giant au d\u00e9but des terrains pas trop accident\u00e9s, la marche a tout pour elle, surtout si elle est rapide (ou nordique, avec des b\u00e2tons). \u00c0 raison de 30 minutes minimum,\u00a0\u00bb elle constitue une excellente activit\u00e9 ana\u00e9robie\u00a0\u00bb, souligne Alexandra Roren,\u00a0\u00ab\u00a0une activit\u00e9 de fond qui apporte un b\u00e9n\u00e9fice multidimensionnel, \u00e0 la fois sur la lombalgie, mais aussi sur l’\u00e9tat mental\u00a0\u00bb.\u00a0<\/i>Elle a aussi cet avantage d’\u00eatre la plus simple \u00e0 pratiquer r\u00e9guli\u00e8rement, sans trop d’\u00e9quipement, o\u00f9 l’on veut, quand on veut.<\/span><\/p>\n

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Le Footing<\/span><\/h4>\n

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Tr\u00e8s pratiqu\u00e9 parce qu’il peut l’\u00eatre en ville et en adaptant ses sorties \u00e0 son emploi du temps, la course \u00e0 pied n’est pas non plus contre-indiqu\u00e9e lorsque l’on a mal au dos. \u00c0 quelques conditions : \u00eatre chauss\u00e9e avec des baskets adapt\u00e9es, confortables et l\u00e9g\u00e8res, en courant de pr\u00e9f\u00e9rence sur un terrain r\u00e9gulier et en ne visant pas la performance en premier lieu. Si l’on n’a jamais couru, il est indispensable d’y aller progressivement. Idem si l’on s’est arr\u00eat\u00e9e, croyant que cela r\u00e9soudrait la lombalgie : \u00ab\u00a0Pendant un ou deux ans, mieux vaut d’abord d\u00e9buter par des exercices de r\u00e9\u00e9ducation fonctionnelle pour renforcer les muscles profonds et la\u00a0proprioception<\/strong>, afin de r\u00e9entra\u00eener le corps \u00e0 r\u00e9agir aux ph\u00e9nom\u00e8nes de d\u00e9stabilisation\u00a0\u00bb, conseille Alexandra Roren.<\/span><\/p>\n

[\/vc_column_text][vc_empty_space][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_btn title=\u00a0\u00bbVous souhaitez des conseils personnalis\u00e9s ? Cliquez ici\u00a0\u00bb color=\u00a0\u00bbpink\u00a0\u00bb size=\u00a0\u00bblg\u00a0\u00bb align=\u00a0\u00bbcenter\u00a0\u00bb link=\u00a0\u00bburl:https%3A%2F%2Fineditfitness.com%2Fsite%2Fbesoin-de-conseils%2F|target:_blank\u00a0\u00bb][vc_empty_space][vc_empty_space][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column][vc_column_text] Mal de dos : 6 sports qui soulagent [\/vc_column_text][vc_column_text] Article de Top Sant\u00e9 du 4 juin 2021 dans son int\u00e9gralit\u00e9 [\/vc_column_text][vc_empty_space][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text] Remettre un corps douloureux en action permet de reprendre confiance en son dos. La meilleure activit\u00e9 ? Avant tout, celle qui procure du plaisir ! [\/vc_column_text][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text] Contrairement \u00e0 une croyance qui a elle<\/p>\n","protected":false},"author":3,"featured_media":12456,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-12454","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sans"],"yoast_head":"\nMal de dos : 6 sports qui soulagent - INEDIT FITNESS | Chassieu<\/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:\/\/ineditfitness.com\/site\/mal-de-dos-6-sports-qui-soulagent\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mal de dos : 6 sports qui soulagent - INEDIT FITNESS | Chassieu\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column][vc_column_text] Mal de dos : 6 sports qui soulagent [\/vc_column_text][vc_column_text] Article de Top Sant\u00e9 du 4 juin 2021 dans son int\u00e9gralit\u00e9 [\/vc_column_text][vc_empty_space][vc_empty_space][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text] Remettre un corps douloureux en action permet de reprendre confiance en son dos. 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