{"id":40184,"date":"2020-12-03T06:50:00","date_gmt":"2020-12-03T05:50:00","guid":{"rendered":"https:\/\/4000mil.se\/?p=40184"},"modified":"2026-04-06T18:42:02","modified_gmt":"2026-04-06T16:42:02","slug":"hur-blir-man-av-med-vark-i-axlarna","status":"publish","type":"post","link":"https:\/\/4000mil.se\/index.php\/hur-blir-man-av-med-vark-i-axlarna\/","title":{"rendered":"Hur blir man av med v\u00e4rk i axlarna? S\u00e5 h\u00e4r gjorde jag – men det var ingen quick-fix"},"content":{"rendered":"\n

Innan jag fyllde 28 \u00e5r hade jag stressat och jobbat s\u00f6nder mina axlar. Det var egna orealistiska krav i kombination med osunda arbetsplatser i Stockholm IT-konsultv\u00e4rld som stod bakom mina axlars kollaps. En v\u00e4rlds d\u00e4r det stod var och en fritt att l\u00e4gga p\u00e5 sig precis hur mycket ansvar som helt utan officiella roller, befogenheter eller verktyg.<\/p>\n\n\n\n

D\u00e5 p\u00e5 90-talet i Stockholm, n\u00e4r man s\u00f6kte hj\u00e4lp hos den allm\u00e4nna v\u00e5rden s\u00e5 v\u00e4l som f\u00f6retagsh\u00e4lsov\u00e5rden, s\u00e5 var de bot och mediciner f\u00f6r en s\u00e5dan \u00e5komma f\u00f6ljande tre; sjukskrivning, v\u00e4rktabletter och styrketr\u00e4ning p\u00e5 gym. Och om patienten svarade att hon redan tr\u00e4nade 3 g\u00e5nger i veckan s\u00e5 blev man s\u00e5 chockade att man helt tappade fattningen.
Absurt och sjukt tycker ju jag idag n\u00e4r jag ser tillbaka. Och f\u00f6rhoppningsvis har man b\u00e4ttre kunskaper inom v\u00e5rden idag f\u00f6r stressrelaterade somatiska \u00e5kommor.<\/p>\n\n\n\n

Jag fick sj\u00e4lv l\u00e5ngsamt och trevande s\u00f6ka mig v\u00e4gar till att hitta s\u00e4tt att hantera min v\u00e4rk. Mycket pengar g\u00e5r det \u00e5t, f\u00f6r man m\u00e5ste ju prova och betala f\u00f6r massor som inte funkar, innan man hittar de saker som faktiskt g\u00f6r skillnad. S\u00e5 sm\u00e5ningom hittade jag r\u00e4tt verktyg. Men v\u00e4rken fanns alltid kvar d\u00e4r under ytan. Br\u00f6t fram igen s\u00e5 fort jag missk\u00f6tte mig det minsta. Jag trodde nog att det skulle vara s\u00e5 hela mitt liv. Accepterade och vande mig.<\/p>\n\n\n\n

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Men, dagar, veckor, m\u00e5nader och \u00e5r g\u00e5r. Och nu har jag kommit dit att den v\u00e4rken finns inte kvar l\u00e4ngre. Exakt n\u00e4r den f\u00f6rsvann kan jag inte svara p\u00e5. Men borta \u00e4r den.<\/p>\n\n\n\n

Eftersom jag vet att m\u00e5nga, m\u00e5nga k\u00e4mpar med samma v\u00e4rk, skulle jag s\u00e5 h\u00e4r i backspegeln vilja ber\u00e4tta vilka 5 saker som konkret hj\u00e4lpte mig. P\u00e5 riktigt. Kanske kan n\u00e5gon ha nytta av mina erfarenheter?<\/p>\n\n\n\n

Tagga ner perfektionen<\/h2>\n\n\n\n

Det h\u00e4r g\u00f6r man ju inte p\u00e5 en eftermiddag, det \u00e4r en l\u00e5ng och ofta ganska pl\u00e5gsam process att l\u00e4ra sig att n\u00f6ja sig med ”good enough”. Till en b\u00f6rjar f\u00f6rstod jag inte ens mekanismerna. Tills jag hittade boken Diagnos: duktig : handbok f\u00f6r \u00f6verambiti\u00f6sa tjejer och alla andra som borde bry sig<\/a>. Wow allts\u00e5 vilken \u00f6gon\u00f6ppnare. Nu f\u00f6r tiden finns s\u00e4kert 100 b\u00f6cker p\u00e5 samma tema, men det var den som fick min process att b\u00f6rja. <\/span><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

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Att se strukturerna, att l\u00e4gga problemet bortanf\u00f6r sig sj\u00e4lv. Att\u00a0 kunna se saker p\u00e5 jobbet som inte funkar och inte blir gjorda, men med gott samvete kunna s\u00e4ga ”Det d\u00e4r \u00e4r inte mitt ansvar” och sedan v\u00e4nda blicken \u00e5t ett annat h\u00e5ll. Att f\u00f6rst\u00e5 att vi alla, men kanske allra mest kvinnor, \u00e4r f\u00e5ngade i en livsl\u00f6gn som inte g\u00e5r ihop sig. Man kan inte ha ett perfekt inrett, alltid v\u00e4lst\u00e4dat hem, g\u00f6ra karri\u00e4r, vara sjuk v\u00e4ltr\u00e4nad, laga nyttig hemlagad mat alla dagar i veckan, ha v\u00e4rldens b\u00e4sta relation med sin partner, ha en stimulerande fritid med massor av v\u00e4nner och aktiviteter och dessutom ha stenkoll p\u00e5 det senaste modet, innerestaurangerna just nu och vara helt uppdaterad p\u00e5 valet i USA. Samtidigt. Ingen klarar det. Punkt. Men som v\u00e5rt samh\u00e4lle ser ut \u00e4r det l\u00e4tt att tv\u00e4rt om tro att alla klarar det. Utom just jag.<\/p>\n\n\n\n

Rollermouse<\/h2>\n\n\n\n

Ergonomi, ergonomi, ergonomi. Jag kan inte jobba framf\u00f6r en dator 8 timmar om dagen om jag inte har r\u00e4tt ergonomi. Och borde heller inte beh\u00f6va. \u00c4nd\u00e5 har det varit en liten strid hos m\u00e5nga arbetsgivare innan jag f\u00e5tt det. F\u00f6r mig \u00e4r Rollermousen det allra viktigaste. Utan den m\u00e5r mina axlar skit, med <\/em>den m\u00e5r de bra. Men p\u00e5 flera arbetsplatser har jag f\u00e5tt v\u00e4nta i m\u00e5nader p\u00e5 att f\u00e5 en. Som tur \u00e4r har jag en som jag k\u00f6pt privat och kan ta med till arbetsplatsen. P\u00e5 mitt nuvarande jobb \u00e4r det f\u00f6rbjudet att k\u00f6pa dubbel utrustning i hemarbetets tidevarv, s\u00e5 nu har jag min privata n\u00e4r jag jobbar hemma.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Tempurkudde<\/h2>\n\n\n\n

Tempurkudden g\u00f6r underverk med utarbetade axlar. Jag sover bara utan den p\u00e5 resa, eftersom den tar en halv resv\u00e4ska i anspr\u00e5k.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

<\/p>\n\n\n\n

Stretcha k\u00e4karna<\/h2>\n\n\n\n

Jag ”lurades” av en tandl\u00e4kare att k\u00f6pa en bettskena. Och kanske hade den hj\u00e4lpt lite ocks\u00e5, men jag kom av en slump i kontakt med en annan tandl\u00e4kare som gav mig ett l\u00e5ngt b\u00e4ttre och helt gratis tips som varit till enorm hj\u00e4lp. Om jag har ont i axlarna, eller k\u00e4nner att jag bitit ihop k\u00e4karna s\u00e5 avslutar jag dagen med lite k\u00e4k-stretch.<\/p>\n\n\n\n

N\u00e4r jag ligger i s\u00e4ngen ”joggar” jag f\u00f6rst med k\u00e4karna lite. Sedan stretchar jag med hj\u00e4lp av handen. F\u00f6rst tycker jag ner hakan allt jag kan och h\u00e5ller emot med handen. Sedan pressar jag upp underk\u00e4ken och h\u00e5ller emot mot t\u00e4nderna i underk\u00e4ken. Sedan stretchar jag ut underk\u00e4ken \u00e5t h\u00f6ger och h\u00e5ller emot p\u00e5 utsidan och sedan v\u00e4nster p\u00e5 samma s\u00e4tt.<\/p>\n\n\n\n

Upprepar hela proceduren ytterligare en g\u00e5ng. Somnar sedan och vaknar alltid n\u00e4sta morgon med en helt annan b\u00e4ttre k\u00e4nsla i axlar, nacke och k\u00e4kar.<\/p>\n\n\n\n

H\u00e4r finns en film med n\u00e4stan samma \u00f6vningar.<\/a><\/p>\n\n\n\n

Yoga<\/h2>\n\n\n\n

Jag spar det b\u00e4sta till sist. F\u00f6r det som hj\u00e4lp mig allra mest och faktiskt gjort mig frisk \u00e4r min yoga. 10 \u00e5r har jag yogat nu och p\u00e5 k\u00f6pet f\u00e5tt helt nya axlar.<\/p>\n\n\n\n

”Hunden”<\/em> och axelst\u00e5ende<\/em> \u00e4r viktiga nyckelpositioner som alltid funkar att laga kroppen med om man \u00e4r i d\u00e5ligt skick.<\/p>\n\n\n\n

\"Hur
Hur blir man av med v\u00e4rk i axlarna? Yoga \u00e4r mitt svar.<\/figcaption><\/figure>\n\n\n\n

Som sagt, det \u00e4r dessa 5 saker som verkligen har hj\u00e4lp mig och om n\u00e5gon har nytta av n\u00e5got av tipsen s\u00e5 \u00e4r ingen gladare \u00e4n jag.<\/p>\n\n\n\n

L\u00e4s ocks\u00e5:<\/strong> Hur blir man sockerfri? – mina b\u00e4sta tips till ett liv utan socker<\/a><\/p>\n\n\n\n

 <\/p>\n\n\n\n

<\/p>\n\n\n\n

Missa inga inl\u00e4gg. Gl\u00f6m inte att f\u00f6lja 4000mil p\u00e5 Facebook<\/a> och p\u00e5 Instagram<\/a>.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Innan jag fyllde 28 \u00e5r hade jag stressat och jobbat s\u00f6nder mina axlar. Det var egna orealistiska krav i kombination med osunda arbetsplatser i Stockholm IT-konsultv\u00e4rld som stod bakom mina axlars kollaps. En v\u00e4rlds d\u00e4r det stod var och en fritt att l\u00e4gga p\u00e5 sig precis hur mycket ansvar som […]<\/p>\n","protected":false},"author":3,"featured_media":35599,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1516],"tags":[12686],"class_list":["post-40184","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-personligt","tag-traning-och-halsa"],"yoast_head":"\nHur blir man av med v\u00e4rk i axlarna? 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