Qual o melhor exercício/atividade física para a para dor lombar (de acordo com a ciência)?




    Para responder essa dúvida, realizamos uma revisão de pesquisas clínicas, revisões sistemáticas e meta análises dos últimos 10 anos, avaliando se diferentes formas de atividade física são eficientes em controlar a dor lombar e comparando as diferentes formas de exercícios na tentativa de evidenciar qual a melhor para a dor lombar.

    Dentro dos exercícios avaliados e comparados, encontramos: estabilização central e exercícios de controle motor, exercícios gerais de força e mobilidade, pilates, exercícios em grupo e individuais, yoga, chi kung, caminhada e outros exercícios aeróbicos, exercícios de alta intensidade e baixa intensidade (incluindo apenas o treinamento de levantamento terra), exercícios prescritos individualmente aos pacientes, TRX e exercícios com o peso do corpo, extensões de tronco e exercícios aquáticos.

    As conclusões para algumas pessoas podem talvez ser surpreendentes: todos os exercícios avaliados mostraram ser eficazes no tratamento da dor lombar (cabe salientar aqui que estamos falando de pacientes com dor lombar não em fase aguda, onde a pessoa está com muita dor e com limitação de movimentos importante). E mais: nenhum tipo exercício demonstrou ser superior a outro – o que nos leva a salientar, baseados nessas pesquisas, que:

    1-  Não há melhor exercício/atividade física para a dor lombar;

    2-  A escolha do exercício a ser realizado pode depender de alguns fatores, mas principalmente da preferência do paciente pelo tipo de exercício a ser realizado e avaliação de custos envolvidos na prática;

    3-  O importante é realizar os exercícios regularmente – por isso é fundamental o exercício ser atrativo ao paciente;

    4-  A eficácia dos exercícios no alívio da dor não parece depender apenas das valências físicas que desenvolvemos (força, mobilidade, coordenação, condicionamento cardiorrespiratório), pois cada exercício tende a treinar diferentes adaptações no nosso corpo, e mesmo assim todos demonstram eficácia semelhante.

    Se você tiver alguma dúvida deixe seu comentário aqui e se inscreva em nosso canal e mídias sociais caso queira receber mais informações.


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Dr. Diego Diehl – Fisioterapia • Acupuntura • Quiropraxia
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