{"id":67431,"date":"2022-08-30T14:09:54","date_gmt":"2022-08-30T17:09:54","guid":{"rendered":"https:\/\/blog.kompa.com.br\/?p=67431"},"modified":"2022-08-30T14:09:54","modified_gmt":"2022-08-30T17:09:54","slug":"tensao-nas-costas-como-aliviar","status":"publish","type":"post","link":"https:\/\/sandbox.blog.kompa.com.br\/?p=67431","title":{"rendered":"Tens\u00e3o nas costas: como aliviar"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ap\u00f3s um longo e exaustivo dia voc\u00ea chegou em casa e sentiu as costas travadas, duras e com dificuldades de mex\u00ea-la? Isso quer dizer que suas costas est\u00e3o tensas, provavelmente por conta de motivos externos, como ansiedade, estresse, entre outros. Vamos entender mais sobre as causas da tens\u00e3o nas costas e como aliviar ela.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-o-que-e-tensao-muscular\">O que \u00e9 tens\u00e3o muscular?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">A tens\u00e3o muscular \u00e9 considerada pelos m\u00e9dicos, uma resposta do corpo a est\u00edmulos, principalmente, externos. Mas as vezes tamb\u00e9m podem ser reflexos de tens\u00f5es emocionais, como: estresse, ansiedade e preocupa\u00e7\u00f5es. O m\u00fasculo acaba passando muito tempo contra\u00eddo e numa posi\u00e7\u00e3o que n\u00e3o \u00e9 ergonomicamente correta para n\u00f3s. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Um dos principais problemas que a tens\u00e3o muscular causa \u00e9 a irradia\u00e7\u00e3o. Por exemplo, a tens\u00e3o nas costas \u00e9 o in\u00edcio do problema, depois, a dor come\u00e7a a irradiar e pode tensionar o trap\u00e9zio, os ombros, pesco\u00e7o e outros grupos musculares que as costas faz conex\u00e3o. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/sandbox.blog.kompa.com.br\/telemedicina-e-home-office\/\" target=\"_blank\" rel=\"noreferrer noopener\">Leia <\/a>tamb\u00e9m: <a href=\"https:\/\/sandbox.blog.kompa.com.br\/novidades-da-telemedicina-ja-esta-familiarizado\/\">Novidades da telemedicina: j\u00e1 est\u00e1 familiarizado?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-causas\">Causas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Como dito antes, os motivos de tens\u00e3o nas costas \u00e9 uma resposta do corpo a est\u00edmulos internos e externos. Ap\u00f3s alguns longos dias de trabalho, com estresse, ansiedade e preocupa\u00e7\u00f5es acumuladas, as costas ficam travadas, resultado de n\u00e3o conseguir relaxar durante o cotidiano.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Praticar <a href=\"https:\/\/sandbox.blog.kompa.com.br\/conheca-os-exercicios-fisicos-para-iniciantes\/\">atividade f\u00edsica<\/a> sem preparo, ou at\u00e9 exagerar no treino pode resultar na contra\u00e7\u00e3o, por isso \u00e9 importante ter um acompanhamento profissional nesse momento e n\u00e3o praticar em excesso. Movimentos repetidos por um longo per\u00edodo de tempo tamb\u00e9m pode gerar a tens\u00e3o. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Portanto, as principais causas s\u00e3o:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Problemas emocionais e psicol\u00f3gicos;<\/li><li>Excesso de atividade f\u00edsica;<\/li><li>Atividade f\u00edsica feita de maneira errada;<\/li><li>Movimentos repetitivos.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-como-aliviar-a-tensao-nas-costas\">Como aliviar a tens\u00e3o nas costas?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Existem in\u00fameras maneiras de aliviar a tens\u00e3o nas costas. Iremos fazer uma lista de como voc\u00ea pode minimizar esse problema do seu dia a dia.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Calor:<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Aplicar uma compressa de \u00e1gua quente durante 15 a 20 minutos pode ser uma alternativa para soltar o m\u00fasculo. O calor faz com que aumente a vasculariza\u00e7\u00e3o local e relaxa o m\u00fasculo, sendo uma \u00f3tima maneira para sentir um al\u00edvio instant\u00e2neo. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Massagem:<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Fazer uma massagem local \u00e9 uma \u00f3tima forma de aliviar as costas. Fazer com um profissional da \u00e1rea pode ajudar para  relaxar exatamente o ponto que est\u00e1 mais tensionado.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Reduzir o estresse e <a href=\"https:\/\/sandbox.blog.kompa.com.br\/ansiedade-patologica\/\">ansiedade<\/a>:<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9 importante aprender a lidar com as emo\u00e7\u00f5es intensas no cotidiano. Fazer consultas com psic\u00f3logo pode ser uma \u00f3tima maneira de desabafar e aprender a lidar melhor com os sentimentos di\u00e1rios. E, portanto, <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Manter o peso:<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">O sobrepeso \u00e9 um dos fatores de dor nas costas. Ele faz com que a pessoa n\u00e3o mantenha a postura adequada em diversos momentos do dia a dia.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Postura:<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Manter uma boa postura \u00e9 fundamental para evitar dor nas costas. Principalmente pessoas que trabalham muito tempo sentadas, que ativam pouco o corpo ao longo do dia devem se atentar a esse detalhe. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Rem\u00e9dios:<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Analg\u00e9sicos, anti-inflamat\u00f3rios e relaxantes musculares podem ser boas formas de aliviar a tens\u00e3o, por\u00e9m de maneira mais tempor\u00e1ria. Antes de tomar qualquer rem\u00e9dio \u00e9 importante consultar um m\u00e9dico de confian\u00e7a. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-conclusao\">Conclus\u00e3o:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Em suma a tens\u00e3o nas costas, ou tens\u00e3o muscular no geral, \u00e9 um problema mais comum do que se imagina. Diversas pessoas enfrentam um cotidiano que levam a terem tens\u00e3o nas costas. \u00c9 importante procurar um tratamento que melhore diretamente os m\u00fasculos, e n\u00e3o os sintomas, por exemplo apenas a dor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Aqui na Kompa, com o nosso <a href=\"https:\/\/app.kompa.com.br\/\" target=\"_blank\" rel=\"noreferrer noopener\">aplicativo<\/a> de sa\u00fade inteligente, oferecemos um time de sa\u00fade dispon\u00edvel 24 horas para voc\u00ea chamar. Nossa equipe te indicar\u00e1 como voc\u00ea pode tomar a atitude certa para aliviar esse inc\u00f4modo. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-fontes\">Fontes:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Ortopedia Bedran &#8211; Acessado em 04\/08 \u00e0s 10:30;<\/li><li>Dorflex &#8211; Acessado em 04\/08 \u00e0s 11:00;<\/li><li>Cl\u00ednica Lamari &#8211; Acessado em 04\/08 \u00e0s 11:30;<\/li><li>Tua Sa\u00fade &#8211; Acessado em 09\/08 \u00e0s 11:00.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<p class=\"wp-block-tag-cloud\"><a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=ansiedade\" class=\"tag-cloud-link tag-link-157 tag-link-position-1\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"ansiedade (6 itens)\">ansiedade<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=atendimento-digital-em-saude\" class=\"tag-cloud-link tag-link-188 tag-link-position-2\" style=\"font-size: 8pt;\" aria-label=\"atendimento digital em sa\u00fade (5 itens)\">atendimento digital em sa\u00fade<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=atividade-fisica\" class=\"tag-cloud-link tag-link-190 tag-link-position-3\" style=\"font-size: 9.2631578947368pt;\" aria-label=\"atividade f\u00edsica (7 itens)\">atividade f\u00edsica<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=autocuidado\" class=\"tag-cloud-link tag-link-194 tag-link-position-4\" style=\"font-size: 9.7894736842105pt;\" aria-label=\"autocuidado (8 itens)\">autocuidado<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=bem-estar\" class=\"tag-cloud-link tag-link-208 tag-link-position-5\" style=\"font-size: 9.7894736842105pt;\" aria-label=\"Bem-Estar (8 itens)\">Bem-Estar<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=cardiologia\" class=\"tag-cloud-link tag-link-247 tag-link-position-6\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"cardiologia (6 itens)\">cardiologia<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=cardiologista\" class=\"tag-cloud-link tag-link-248 tag-link-position-7\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"cardiologista (6 itens)\">cardiologista<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=cirurgias-e-procedimentos\" class=\"tag-cloud-link tag-link-305 tag-link-position-8\" style=\"font-size: 9.7894736842105pt;\" aria-label=\"cirurgias e procedimentos (8 itens)\">cirurgias e procedimentos<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=consulta-online\" class=\"tag-cloud-link tag-link-408 tag-link-position-9\" style=\"font-size: 10.736842105263pt;\" aria-label=\"consulta online (10 itens)\">consulta online<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=dermatologia\" class=\"tag-cloud-link tag-link-465 tag-link-position-10\" style=\"font-size: 10.315789473684pt;\" aria-label=\"dermatologia (9 itens)\">dermatologia<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=dermatologista\" class=\"tag-cloud-link tag-link-466 tag-link-position-11\" style=\"font-size: 12.736842105263pt;\" aria-label=\"dermatologista (16 itens)\">dermatologista<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=diabetes\" class=\"tag-cloud-link tag-link-480 tag-link-position-12\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"diabetes (6 itens)\">diabetes<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=disturbios-mentais\" class=\"tag-cloud-link tag-link-505 tag-link-position-13\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"Dist\u00farbios mentais (6 itens)\">Dist\u00farbios mentais<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=dor-de-cabeca\" class=\"tag-cloud-link tag-link-536 tag-link-position-14\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"dor de cabe\u00e7a (6 itens)\">dor de cabe\u00e7a<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=endocrinologia\" class=\"tag-cloud-link tag-link-586 tag-link-position-15\" style=\"font-size: 9.2631578947368pt;\" aria-label=\"Endocrinologia (7 itens)\">Endocrinologia<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=endocrinologista\" class=\"tag-cloud-link tag-link-588 tag-link-position-16\" style=\"font-size: 15.368421052632pt;\" aria-label=\"endocrinologista (29 itens)\">endocrinologista<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=endocrinologista-online\" class=\"tag-cloud-link tag-link-590 tag-link-position-17\" style=\"font-size: 12.736842105263pt;\" aria-label=\"endocrinologista online (16 itens)\">endocrinologista online<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=endocrino-2\" class=\"tag-cloud-link tag-link-585 tag-link-position-18\" style=\"font-size: 9.2631578947368pt;\" aria-label=\"End\u00f3crino (7 itens)\">End\u00f3crino<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=exercicio-fisico\" class=\"tag-cloud-link tag-link-647 tag-link-position-19\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"exerc\u00edcio f\u00edsico (6 itens)\">exerc\u00edcio f\u00edsico<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=gastro\" class=\"tag-cloud-link tag-link-698 tag-link-position-20\" style=\"font-size: 9.2631578947368pt;\" aria-label=\"gastro (7 itens)\">gastro<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=gastroenterologista\" class=\"tag-cloud-link tag-link-702 tag-link-position-21\" style=\"font-size: 12.421052631579pt;\" aria-label=\"gastroenterologista (15 itens)\">gastroenterologista<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=ginecologia\" class=\"tag-cloud-link tag-link-714 tag-link-position-22\" style=\"font-size: 9.2631578947368pt;\" aria-label=\"ginecologia (7 itens)\">ginecologia<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=ginecologista\" class=\"tag-cloud-link tag-link-716 tag-link-position-23\" style=\"font-size: 15.052631578947pt;\" aria-label=\"ginecologista (27 itens)\">ginecologista<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=ginecologista-online\" class=\"tag-cloud-link tag-link-720 tag-link-position-24\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"ginecologista online (6 itens)\">ginecologista online<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=gravidez\" class=\"tag-cloud-link tag-link-738 tag-link-position-25\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"gravidez (6 itens)\">gravidez<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=hipertensao\" class=\"tag-cloud-link tag-link-777 tag-link-position-26\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"hipertens\u00e3o (6 itens)\">hipertens\u00e3o<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=infectologista\" class=\"tag-cloud-link tag-link-819 tag-link-position-27\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"infectologista (6 itens)\">infectologista<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=kompa\" class=\"tag-cloud-link tag-link-849 tag-link-position-28\" style=\"font-size: 9.2631578947368pt;\" aria-label=\"kompa (7 itens)\">kompa<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=kompa-saude\" class=\"tag-cloud-link tag-link-851 tag-link-position-29\" style=\"font-size: 22pt;\" aria-label=\"Kompa sa\u00fade (129 itens)\">Kompa sa\u00fade<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=menstruacao\" class=\"tag-cloud-link tag-link-951 tag-link-position-30\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"menstrua\u00e7\u00e3o (6 itens)\">menstrua\u00e7\u00e3o<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=medico-online\" class=\"tag-cloud-link tag-link-913 tag-link-position-31\" style=\"font-size: 17.894736842105pt;\" aria-label=\"m\u00e9dico online (51 itens)\">m\u00e9dico online<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=neurologista\" class=\"tag-cloud-link tag-link-982 tag-link-position-32\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"neurologista (6 itens)\">neurologista<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=otorrino\" class=\"tag-cloud-link tag-link-1033 tag-link-position-33\" style=\"font-size: 10.736842105263pt;\" aria-label=\"otorrino (10 itens)\">otorrino<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=otorrinolaringologista\" class=\"tag-cloud-link tag-link-1035 tag-link-position-34\" style=\"font-size: 10.736842105263pt;\" aria-label=\"otorrinolaringologista (10 itens)\">otorrinolaringologista<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=otorrino-online\" class=\"tag-cloud-link tag-link-1034 tag-link-position-35\" style=\"font-size: 9.7894736842105pt;\" aria-label=\"otorrino online (8 itens)\">otorrino online<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=pediatra\" class=\"tag-cloud-link tag-link-1043 tag-link-position-36\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"pediatra (6 itens)\">pediatra<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=planos-de-saude\" class=\"tag-cloud-link tag-link-1078 tag-link-position-37\" style=\"font-size: 11.894736842105pt;\" aria-label=\"planos de sa\u00fade (13 itens)\">planos de sa\u00fade<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=pneumologista\" class=\"tag-cloud-link tag-link-1083 tag-link-position-38\" style=\"font-size: 10.315789473684pt;\" aria-label=\"pneumologista (9 itens)\">pneumologista<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=procedimentos-e-cirurgias\" class=\"tag-cloud-link tag-link-1144 tag-link-position-39\" style=\"font-size: 11.473684210526pt;\" aria-label=\"procedimentos e cirurgias (12 itens)\">procedimentos e cirurgias<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=psiquiatra\" class=\"tag-cloud-link tag-link-1163 tag-link-position-40\" style=\"font-size: 12.210526315789pt;\" aria-label=\"psiquiatra (14 itens)\">psiquiatra<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=saude\" class=\"tag-cloud-link tag-link-1228 tag-link-position-41\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"Sa\u00fade (6 itens)\">Sa\u00fade<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=saude-mental\" class=\"tag-cloud-link tag-link-1247 tag-link-position-42\" style=\"font-size: 9.7894736842105pt;\" aria-label=\"Sa\u00fade Mental (8 itens)\">Sa\u00fade Mental<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=sintomas\" class=\"tag-cloud-link tag-link-1271 tag-link-position-43\" style=\"font-size: 8.7368421052632pt;\" aria-label=\"sintomas (6 itens)\">sintomas<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=telemedicina\" class=\"tag-cloud-link tag-link-1366 tag-link-position-44\" style=\"font-size: 20.210526315789pt;\" aria-label=\"telemedicina (87 itens)\">telemedicina<\/a>\n<a href=\"https:\/\/sandbox.blog.kompa.com.br\/?tag=urologista\" class=\"tag-cloud-link tag-link-1464 tag-link-position-45\" style=\"font-size: 9.2631578947368pt;\" aria-label=\"urologista (7 itens)\">urologista<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Ap\u00f3s um longo e exaustivo dia voc\u00ea chegou em casa e sentiu as costas travadas, duras e com dificuldades de mex\u00ea-la? Isso quer dizer\u2026<\/p>\n","protected":false},"author":1,"featured_media":66006,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62,3,24,25,34,40,52,59],"tags":[548,851,1027,1136,1373],"class_list":["post-67431","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-autocuidado","category-bem-estar","category-diagnostica","category-emagrecer","category-kompa-saude","category-ortopedia","category-saude-fisica","category-tratamentos","tag-dor-muscular","tag-kompa-saude","tag-ortopedia","tag-problemas-musculares","tag-tensao-corporal"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tens\u00e3o nas costas: como aliviar - Blog Kompa (Sandbox)<\/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:\/\/sandbox.blog.kompa.com.br\/?p=67431\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tens\u00e3o nas costas: como aliviar - Blog Kompa (Sandbox)\" \/>\n<meta property=\"og:description\" content=\"Ap\u00f3s um longo e exaustivo dia voc\u00ea chegou em casa e sentiu as costas travadas, duras e com dificuldades de mex\u00ea-la? 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