Sådan undgår du smerter i ryg, nakke og skuldre

Flere end 880.000 danskere lever med lænderygsmerter. Mere end 550.000 døjer med smerter i nakken. Det viser en rapport fra Sundhedsstyrelsen. Og konsekvenserne er store – både for det enkelte individ og for samfundet. Men heldigvis kan vi hver især selv gøre en del for at vende skuden. Mere bevægelse i hverdagen er et godt sted at starte.

For den enkelte mand eller kvinde, der dagligt kæmper med smerter, kan generne være både fysisk invaliderende og psykisk nedslidende, og for samfundet er lidelserne en bekostelig omgang. Meget bekostelig endda:

Nakkesmerter alene koster hvert år samfundet 920 mio. kr. i behandling – plus de 2.030 mio. kr., der årligt forsvinder ud i den blå luft på grund af tabt produktion.

Den problematiske, stillesiddende livsstil
Det er altså anseelige størrelser, personlige og samfundsøkonomiske, vi har med at gøre, men hvad skyldes miseren? Ifølge Sundhedsstyrelsen, og adskillige andre eksperter på området, er der flere ting, der spiller ind – herunder stillesiddende arbejde og dårlige arbejdsstillinger, der over én kam boner ud som væsentlige grunde til lidelserne.

Hvis man tager eksperternes vurderinger for gode varer og oveni lægger, at næsten 40 procent, eller 776.000 beskæftigede danskere, sidder stille tre fjerdedele eller mere af deres arbejdstid, kan man for alvor begynde at fornemme konturerne af en fremtid med lænderyg- og nakkesmerter som fællesnævnere. Og så har vi endnu ikke talt om de tusindvis af børn og unge (30.000 i 2015), der henvises til fysioterapi på grund af de smartphones, tablets og computere, de bruger i timevis hver eneste dag.

”40% af de beskæftigede danskere sidder stille ¾ eller mere af deres arbejdstid”

Skift arbejdsstillinger og bevæg dig
Når vi sidder ned så meget, som vi gør, svækker det ikke kun muskler og led – det giver også øget risiko for overvægt, diabetes og hjertekarsygdomme. Det er hér, man oplagt kunne byde ind med, at motion i fritiden er værn mod netop disse dårligdomme, og selvfølgelig er det rigtigt – det er bare ikke tilstrækkeligt.

Med typisk syv-otte timer i kontorstolen er vi nødt til at tænke bevægelse ind i arbejdsdagen også. Herudover er vores mere eller mindre faste arbejdsstilling foran computeren en stor mundfuld for kroppen, der må kvittere med besvær i nakke, skuldre, underarme, hænder og håndled.

Problemerne og udfordringerne er mærkbare og reelle. Men hvordan kommer vi dem til livs? Svarene er forskellige alt efter, hvilke specifikke lidelser vi fokuserer på, men særligt to elementer har substans nok til at kunne udgøre en forskel i det store perspektiv: Varierende arbejdsstillinger og mere bevægelse i hverdagen.

10 gode råd: Sådan undgår du smerter
Er du en af dem, der gerne vil lette livet for din krop og komme eventuelle smerter til livs, er der mange veje at gå.
Nogle af de metoder med størst effekt, og som samtidig er lettest tilgængelige, får du her:

01

Bevæg dig.
Få gang i benene – gør det evt. til en vane at gå rundt, når du taler i telefon.

02

Variér dine arbejdsstillinger.
Undgå at arbejde med ensidige bevægelser ved computeren i lang tid ad gangen.

03

Hold hovedet højt.
Takket være vores smartphones og tablets lever flere af os et liv med bøjet nakke. Det slider og resulterer i smerter og komplikationer. Løft hovedet, træk skuldrene tilbage og ret dig op – på den måde kan du undgå en stor del af belastningen. Hvis det er muligt, bør du desuden tilpasse højden på din computerskærm. Når du kigger på skærmen, skal du kigge let nedad – bogstaverne skal være cirka 15 cm under øjenhøjde.

04

Brug dit hæve-sænke-bord.
Hvis du har et hæve-sænke-bord, så husk at ændre bordhøjden, så du står op flere gange om dagen.

05

Supplér med et balancebræt.
Hvis du synes, det er hårdt at stå op længere tid ad gangen, kan du med fordel bruge et balancebræt. Dermed aktiveres blodomløbet, og din ryg bliver stærkere.

06

Sid på en god stol.
Investér i en ergonomisk kontorstol, der har flere indstillingsmuligheder. Både sæde og ryg skal kunne indstilles i højden, og stoleryggen skal kunne skråtstilles, så den støtter dig dér, hvor du har brug for det. Husk at gøre brug af disse muligheder og skift siddestilling flere gange i løbet af dagen.

07

Prøv en sadelstol.
Hvis du har svært ved at finde en kontorstol, der passer dig, kan du prøve en sadelstol, som bygger på en mere åben siddestilling.

08

Klap fødderne på tastaturet ned.
Når du skriver på tastaturet eller bruger musen, er det vigtigt, at hænderne ligger så meget ned som muligt. Dermed undgår du at belaste musklerne på oversiden af underarmen.

09

Drop dobbeltklikket.
Undgå at dobbeltklikke med musen, da det spidsbelaster muskelfibrene. Nyere mus har ofte en særlig knap til dobbeltklik.

10

Kobl fra.
Hold pauser fra computeren, så både krop og hjerne kan slappe af.

Hvad er ergonomi?
Ergonomi handler forsimplet om, hvordan man forebygger skader – typisk i forbindelse med muskelarbejde og uhensigtsmæssige arbejdsstillinger, der kan føre til smerter og komplikationer. Slår man op i Den Store Danske er ergonomi imidlertid en noget mere kompleks størrelse. Hér præsenteres begrebet som en ’tværfaglig disciplin, som anvender medicinsk, psykologisk og teknisk teori, viden og erfaring til at forebygge skader forårsaget af selve arbejdet eller af miljøet på arbejdspladsen.’

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[gravityform id="19" title="false" description="false" ajax="true"]
<div class='gf_browser_unknown gform_wrapper gravity-theme' id='gform_wrapper_19' ><div id='gf_19' class='gform_anchor' tabindex='-1'></div><form method='post' enctype='multipart/form-data' target='gform_ajax_frame_19' id='gform_19' action='/da/saadan-undgaar-du-smerter-i-ryg-nakke-og-skuldre/#gf_19' novalidate> <div class='gform_body gform-body'><div id='gform_fields_19' class='gform_fields top_label form_sublabel_below description_below'><div id="field_19_12" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_19_12"><h3 class="gsection_title">Tilmeld dig</h3></div><div id="field_19_10" class="gfield gfield--width-half gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_19_10"><label class='gfield_label' for='input_19_10' >Fornavn<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_10' id='input_19_10' type='text' value='' class='large' placeholder='Fornavn*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_19_11" class="gfield gfield--width-half field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_19_11"><label class='gfield_label' for='input_19_11' >Efternavn</label><div class='ginput_container ginput_container_text'><input name='input_11' id='input_19_11' type='text' value='' class='large' placeholder='Efternavn*' aria-invalid="false" /> </div></div><div id="field_19_2" class="gfield gfield--width-full gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_19_2"><label class='gfield_label' for='input_19_2' >E-mail<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_email'> <input name='input_2' id='input_19_2' type='email' value='' class='large' placeholder='E-mail*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_19_3" class="gfield gfield--width-full gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_19_3"><label class='gfield_label' for='input_19_3' >Firma<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_3' id='input_19_3' type='text' value='' class='large' placeholder='Firma*' aria-required="true" aria-invalid="false" /> </div></div><fieldset id="field_19_8" class="gfield gfield--width-full gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_19_8"><legend class='gfield_label gfield_label_before_complex' >Consent<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></legend><div class='ginput_container ginput_container_consent'><input name='input_8.1' id='input_19_8_1' type='checkbox' value='1' aria-required="true" aria-invalid="false" /> <label class="gfield_consent_label" for='input_19_8_1' >Jeg accepterer, at blive kontaktet vedr. the OH YES club.</label><span class="gfield_required gfield_required_asterisk">*</span><input type='hidden' name='input_8.2' value='Jeg accepterer, at blive kontaktet vedr. the OH YES club.' class='gform_hidden' /><input type='hidden' name='input_8.3' value='18' class='gform_hidden' /></div></fieldset><div id="field_19_14" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_19_14"><h3 class="gsection_title"></h3></div><div id="field_19_15" class="gfield gform_validation_container field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_19_15"><label class='gfield_label' for='input_19_15' >Name</label><div class='ginput_container'><input name='input_15' id='input_19_15' type='text' value='' autocomplete='new-password'/></div><div class='gfield_description' id='gfield_description_19_15'>Dette felt er til validering og bør ikke ændres.</div></div></div></div> <div class='gform_footer top_label'> <input type='submit' id='gform_submit_button_19' class='gform_button button' value='Send' onclick='if(window["gf_submitting_19"]){return false;} if( !jQuery("#gform_19")[0].checkValidity || jQuery("#gform_19")[0].checkValidity()){window["gf_submitting_19"]=true;} ' onkeypress='if( event.keyCode == 13 ){ if(window["gf_submitting_19"]){return false;} if( !jQuery("#gform_19")[0].checkValidity || jQuery("#gform_19")[0].checkValidity()){window["gf_submitting_19"]=true;} jQuery("#gform_19").trigger("submit",[true]); 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[gravityform id="5" title="false" description="false" ajax="true"]
<div class='gf_browser_unknown gform_wrapper gravity-theme' id='gform_wrapper_5' ><div id='gf_5' class='gform_anchor' tabindex='-1'></div><form method='post' enctype='multipart/form-data' target='gform_ajax_frame_5' id='gform_5' action='/da/saadan-undgaar-du-smerter-i-ryg-nakke-og-skuldre/#gf_5' novalidate> <div class='gform_body gform-body'><div id='gform_fields_5' class='gform_fields top_label form_sublabel_below description_below'><div id="field_5_14" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_5_14"><h3 class="gsection_title">Contact us</h3></div><div id="field_5_16" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_5_16"><h3 class="gsection_title"></h3><div class='gsection_description' id='gfield_description_5_16'>When you submit the form, we automatically see which product you want a price request for, but feel free to elaborate your interest in the message field.</div></div><div id="field_5_17" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_5_17"><h3 class="gsection_title"></h3></div><div id="field_5_10" class="gfield gfield--width-half gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_5_10"><label class='gfield_label' for='input_5_10' >First name<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_10' id='input_5_10' type='text' value='' class='large' placeholder='First name*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_5_11" class="gfield gfield--width-half field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_5_11"><label class='gfield_label' for='input_5_11' >Last name</label><div class='ginput_container ginput_container_text'><input name='input_11' id='input_5_11' type='text' value='' class='large' placeholder='Last name*' aria-invalid="false" /> </div></div><div id="field_5_2" class="gfield gfield--width-full gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_5_2"><label class='gfield_label' for='input_5_2' >E-mail<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_email'> <input name='input_2' id='input_5_2' type='email' value='' class='large' placeholder='E-mail*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_5_3" class="gfield gfield--width-full gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_5_3"><label class='gfield_label' for='input_5_3' 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rows='10' cols='50'></textarea></div></div><div id="field_5_13" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_5_13"><h3 class="gsection_title">*All fields are required</h3></div><fieldset id="field_5_8" class="gfield gfield--width-full gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_5_8"><legend class='gfield_label gfield_label_before_complex' >Consent<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></legend><div class='ginput_container ginput_container_consent'><input name='input_8.1' id='input_5_8_1' type='checkbox' value='1' aria-required="true" aria-invalid="false" /> <label class="gfield_consent_label" for='input_5_8_1' >I Accept, that HOLMRIS B8 may contact me through phone or e-mail</label><span class="gfield_required gfield_required_asterisk">*</span><input type='hidden' 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<div class='gf_browser_unknown gform_wrapper gravity-theme' id='gform_wrapper_3' ><div id='gf_3' class='gform_anchor' tabindex='-1'></div><form method='post' enctype='multipart/form-data' target='gform_ajax_frame_3' id='gform_3' action='/da/saadan-undgaar-du-smerter-i-ryg-nakke-og-skuldre/#gf_3' novalidate> <div class='gform_body gform-body'><div id='gform_fields_3' class='gform_fields top_label form_sublabel_below description_below'><div id="field_3_12" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_3_12"><h3 class="gsection_title">Kontakt os</h3></div><div id="field_3_16" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_3_16"><h3 class="gsection_title"></h3><div class='gsection_description' id='gfield_description_3_16'>Når du indsender formularen, kan vi automatisk se hvilket produkt du ønsker prisforespørgsel på, men uddyb gerne din interesse i 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<div class='gf_browser_unknown gform_wrapper gravity-theme' id='gform_wrapper_6' ><div id='gf_6' class='gform_anchor' tabindex='-1'></div><form method='post' enctype='multipart/form-data' target='gform_ajax_frame_6' id='gform_6' action='/da/saadan-undgaar-du-smerter-i-ryg-nakke-og-skuldre/#gf_6' novalidate> <div class='gform_body gform-body'><div id='gform_fields_6' class='gform_fields top_label form_sublabel_below description_below'><div id="field_6_14" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_6_14"><h3 class="gsection_title">Service &amp; Claims</h3></div><div id="field_6_16" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_6_16"><h3 class="gsection_title"></h3><div class='gsection_description' id='gfield_description_6_16'>We’re always ready to help and answer any questions you might have. 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field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_6_13"><h3 class="gsection_title">*Required fields</h3></div><fieldset id="field_6_8" class="gfield gfield--width-full gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_6_8"><legend class='gfield_label gfield_label_before_complex' >Consent<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></legend><div class='ginput_container ginput_container_consent'><input name='input_8.1' id='input_6_8_1' type='checkbox' value='1' aria-required="true" aria-invalid="false" /> <label class="gfield_consent_label" for='input_6_8_1' >I Accept, that HOLMRIS B8 may contact me through phone or e-mail</label><span class="gfield_required gfield_required_asterisk">*</span><input type='hidden' name='input_8.2' value='I Accept, that HOLMRIS B8 may contact me through phone or e-mail' class='gform_hidden' /><input type='hidden' name='input_8.3' value='6' class='gform_hidden' /></div></fieldset><div id="field_6_15" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_6_15"><h3 class="gsection_title"></h3></div><div id="field_6_27" class="gfield gform_validation_container field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_6_27"><label class='gfield_label' for='input_6_27' >Name</label><div class='ginput_container'><input name='input_27' id='input_6_27' type='text' value='' autocomplete='new-password'/></div><div class='gfield_description' id='gfield_description_6_27'>Dette felt er til validering og bør ikke ændres.</div></div></div></div> <div class='gform_footer top_label'> <input type='submit' id='gform_submit_button_6' class='gform_button button' value='Send' onclick='if(window["gf_submitting_6"]){return false;} if( !jQuery("#gform_6")[0].checkValidity || jQuery("#gform_6")[0].checkValidity()){window["gf_submitting_6"]=true;} ' onkeypress='if( event.keyCode == 13 ){ if(window["gf_submitting_6"]){return false;} if( !jQuery("#gform_6")[0].checkValidity || jQuery("#gform_6")[0].checkValidity()){window["gf_submitting_6"]=true;} jQuery("#gform_6").trigger("submit",[true]); }' /> <input type='hidden' name='gform_ajax' value='form_id=6&amp;title=&amp;description=&amp;tabindex=0' /> <input type='hidden' class='gform_hidden' name='is_submit_6' value='1' /> <input type='hidden' class='gform_hidden' name='gform_submit' value='6' /> <input type='hidden' class='gform_hidden' name='gform_unique_id' value='' /> <input type='hidden' class='gform_hidden' name='state_6' value='WyJ7XCI4LjFcIjpcIjZhZWZkZDQ2ZmJhNDEyOTg2OTZjZWFjMzdhZDMxNzMyXCIsXCI4LjJcIjpcIjk3MGNjOWVmZGFlZjU3M2RmYTA2NDlkOWYwZTZjZDk0XCIsXCI4LjNcIjpcIjg4NGEwNGU1ZDQzNzFkYjUzZWNiMWQ2ZTQyNTU3NzBjXCJ9IiwiNmFkZjAzMDAyY2IzNGIwMDllNTU1YmRlZDE3MTNjZWIiXQ==' /> <input type='hidden' class='gform_hidden' name='gform_target_page_number_6' id='gform_target_page_number_6' value='0' /> <input type='hidden' class='gform_hidden' name='gform_source_page_number_6' id='gform_source_page_number_6' value='1' /> <input type='hidden' name='gform_field_values' value='' /> </div> </form> </div> <iframe style='display:none;width:0px;height:0px;' src='about:blank' name='gform_ajax_frame_6' id='gform_ajax_frame_6' title='Denne iframe indeholder logikken, der er krævet for at håndtere Gravity Formularer, der bruger Ajax.'></iframe> <script type="text/javascript"> gform.initializeOnLoaded( function() {gformInitSpinner( 6, 'https://www.holmrisb8.com/wp-content/plugins/gravityforms/images/spinner.svg' );jQuery('#gform_ajax_frame_6').on('load',function(){var contents = jQuery(this).contents().find('*').html();var is_postback = contents.indexOf('GF_AJAX_POSTBACK') >= 0;if(!is_postback){return;}var form_content = jQuery(this).contents().find('#gform_wrapper_6');var is_confirmation = jQuery(this).contents().find('#gform_confirmation_wrapper_6').length > 0;var is_redirect = contents.indexOf('gformRedirect(){') >= 0;var is_form = form_content.length > 0 && ! is_redirect && ! is_confirmation;var mt = parseInt(jQuery('html').css('margin-top'), 10) + parseInt(jQuery('body').css('margin-top'), 10) + 100;if(is_form){jQuery('#gform_wrapper_6').html(form_content.html());if(form_content.hasClass('gform_validation_error')){jQuery('#gform_wrapper_6').addClass('gform_validation_error');} else {jQuery('#gform_wrapper_6').removeClass('gform_validation_error');}setTimeout( function() { /* delay the scroll by 50 milliseconds to fix a bug in chrome */ jQuery(document).scrollTop(jQuery('#gform_wrapper_6').offset().top - mt); }, 50 );if(window['gformInitDatepicker']) {gformInitDatepicker();}if(window['gformInitPriceFields']) {gformInitPriceFields();}var current_page = jQuery('#gform_source_page_number_6').val();gformInitSpinner( 6, 'https://www.holmrisb8.com/wp-content/plugins/gravityforms/images/spinner.svg' );jQuery(document).trigger('gform_page_loaded', [6, current_page]);window['gf_submitting_6'] = false;}else if(!is_redirect){var confirmation_content = jQuery(this).contents().find('.GF_AJAX_POSTBACK').html();if(!confirmation_content){confirmation_content = contents;}setTimeout(function(){jQuery('#gform_wrapper_6').replaceWith(confirmation_content);jQuery(document).scrollTop(jQuery('#gf_6').offset().top - mt);jQuery(document).trigger('gform_confirmation_loaded', [6]);window['gf_submitting_6'] = false;wp.a11y.speak(jQuery('#gform_confirmation_message_6').text());}, 50);}else{jQuery('#gform_6').append(contents);if(window['gformRedirect']) {gformRedirect();}}jQuery(document).trigger('gform_post_render', [6, current_page]);} );} ); </script>
[gravityform id="7" title="false" description="false" ajax="true"]
<div class='gf_browser_unknown gform_wrapper gravity-theme' id='gform_wrapper_7' ><div id='gf_7' class='gform_anchor' tabindex='-1'></div><form method='post' enctype='multipart/form-data' target='gform_ajax_frame_7' id='gform_7' action='/da/saadan-undgaar-du-smerter-i-ryg-nakke-og-skuldre/#gf_7' novalidate> <div class='gform_body gform-body'><div id='gform_fields_7' class='gform_fields top_label form_sublabel_below description_below'><div id="field_7_14" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_7_14"><h3 class="gsection_title">Service &amp; Reklamationer</h3></div><div id="field_7_16" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_7_16"><h3 class="gsection_title"></h3><div class='gsection_description' id='gfield_description_7_16'>Vi står altid parat til at hjælpe dig og svare på dine spørgsmål. Udfyld nedenstående formular og send den til os, så vender vi hurtigst muligt tilbage.</div></div><div id="field_7_17" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_7_17"><h3 class="gsection_title"></h3></div><div id="field_7_18" class="gfield gfield--width-half gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_18"><label class='gfield_label' for='input_7_18' >Company name<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_18' id='input_7_18' type='text' value='' class='large' placeholder='Firma navn*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_7_19" class="gfield gfield--width-half field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_19"><label class='gfield_label' for='input_7_19' >Customer No.</label><div class='ginput_container ginput_container_text'><input name='input_19' id='input_7_19' type='text' value='' class='large' placeholder='Kunde nr.' aria-invalid="false" /> </div></div><div id="field_7_21" class="gfield gfield--width-full gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_21"><label class='gfield_label' for='input_7_21' >Address<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_21' id='input_7_21' type='text' value='' class='large' placeholder='Adresse*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_7_22" class="gfield gfield--width-third gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_22"><label class='gfield_label' for='input_7_22' >Zip code<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_22' id='input_7_22' type='text' value='' class='large' placeholder='Post nr.*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_7_23" class="gfield gfield--width-third gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_23"><label class='gfield_label' for='input_7_23' >City<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_23' id='input_7_23' type='text' value='' class='large' placeholder='By*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_7_24" class="gfield gfield--width-third gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_24"><label class='gfield_label' for='input_7_24' >Country<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_24' id='input_7_24' type='text' value='' class='large' placeholder='Land*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_7_25" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_7_25"><h3 class="gsection_title">Contact information</h3></div><div id="field_7_10" class="gfield gfield--width-third gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_10"><label class='gfield_label' for='input_7_10' >First name<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_10' id='input_7_10' type='text' value='' class='large' placeholder='Fornavn*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_7_11" class="gfield gfield--width-third gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_11"><label class='gfield_label' for='input_7_11' >Last name<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_11' id='input_7_11' type='text' value='' class='large' placeholder='Efternavn*' aria-required="true" aria-invalid="false" /> </div></div><div id="field_7_12" class="gfield gfield--width-third gfield_contains_required field_sublabel_below field_description_below 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/> </div></div><div id="field_7_4" class="gfield gfield--width-half gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_4"><label class='gfield_label' for='input_7_4' >Phone<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_phone'><input name='input_4' id='input_7_4' type='tel' value='' class='large' placeholder='Mobil*' aria-required="true" aria-invalid="false" /></div></div><div id="field_7_7" class="gfield gfield--width-full gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_7"><label class='gfield_label' for='input_7_7' >Besked<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_textarea'><textarea name='input_7' id='input_7_7' class='textarea large' maxlength='250' placeholder='Skriv din besked her*' aria-required="true" aria-invalid="false" rows='10' cols='50'></textarea></div></div><div id="field_7_26" class="gfield gfield--width-full field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_7_26"><label class='gfield_label' for='input_7_26' >Opload billede eller fil</label><div class='ginput_container ginput_container_fileupload'><input type='hidden' name='MAX_FILE_SIZE' value='10485760' /><input name='input_26' id='input_7_26' type='file' class='large' aria-describedby="gfield_upload_rules_7_26" onchange='javascript:gformValidateFileSize( this, 10485760 );' /><span class='gform_fileupload_rules' id='gfield_upload_rules_7_26'>Accepted file types: jpg, gif, png, pdf, Max. file size: 10 MB.</span><div class='validation_message validation_message--hidden-on-empty' id='live_validation_message_7_26'></div></div></div><div id="field_7_13" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_7_13"><h3 class="gsection_title">*Skal udfyldes</h3></div><fieldset id="field_7_8" class="gfield gfield--width-full gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_7_8"><legend class='gfield_label gfield_label_before_complex' >Consent<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></legend><div class='ginput_container ginput_container_consent'><input name='input_8.1' id='input_7_8_1' type='checkbox' value='1' aria-required="true" aria-invalid="false" /> <label class="gfield_consent_label" for='input_7_8_1' >Jeg accepterer, at HOLMRIS B8 må kontakte mig via telefon og mail.</label><span class="gfield_required gfield_required_asterisk">*</span><input type='hidden' name='input_8.2' value='Jeg accepterer, at HOLMRIS B8 må kontakte mig via telefon og mail.' 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[gravityform id=11 title="false" description="false" ajax="true"]
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<div class='gf_browser_unknown gform_wrapper gravity-theme' id='gform_wrapper_2' ><div id='gf_2' class='gform_anchor' tabindex='-1'></div><form method='post' enctype='multipart/form-data' target='gform_ajax_frame_2' id='gform_2' action='/da/saadan-undgaar-du-smerter-i-ryg-nakke-og-skuldre/#gf_2' novalidate> <div class='gform_body gform-body'><div id='gform_fields_2' class='gform_fields top_label form_sublabel_below description_below'><div id="field_2_14" class="gfield gsection field_sublabel_below field_description_below gfield_visibility_visible" data-js-reload="field_2_14"><h3 class="gsection_title">Contact us</h3></div><div id="field_2_10" class="gfield gfield--width-half gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" data-js-reload="field_2_10"><label class='gfield_label' for='input_2_10' >First name<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div 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