整治你的腰椎就這麼簡單!每天都做這2個姿勢,這篇保證讓你受益良多




腰椎退化,代表脊椎特別是椎間盤出現了一些變化。變化雖輕微,但屬於長期的勞損

過去,大部分人出現腰椎退化都與年齡有關,但現在變得年輕化,50幾歲已經開始出現腰椎退化,這與很多人久坐有關,這導致肌肉越來越無力,無法支撐整個身體。同時,飲食不規律導致發胖,也會對腰椎產生很大壓力。下面教大家兩招預防​​腰椎退化的動作。

1.俯臥屈膝轉體(如圖1)。俯臥,兩腳緊貼,屈膝90度,收腹,上身緊貼地面不動,兩腳小腿緊貼,如鐘擺一樣左右擺動,並保持自然呼吸。左右每側重複15次,可做3~4組。

2.俯臥抬腿(如圖2)。俯臥,腹部墊一個枕頭,用臀部力量抬腿,保持腰腹挺直。抬腿時吸氣,放下時呼氣。左右腿各抬起15次,可做3~4組。

日常中盡量避免以下不良生活習慣,否則椎間盤突出仍然可能在下一次的扭腰、打噴嚏、咳嗽等一系列問題中再被誘發——

  (1)除了站姿、坐姿的不正確會誘發椎間盤突出之外,不正確的睡姿會導致同樣的問題。因此遵循古人訓導的“坐如鐘、站如松、行如風”之外,睡覺也盡量伸直躺平,不給椎間盤提供額外的壓力。椎間盤突出症患者應避免睡太軟的床,最好是硬板床,以避免脊柱屈曲;仰臥位時,應用小枕墊在下腰部和膕窩部,使膝稍屈曲,可減輕腰椎張力。

  (2)避免腰部脊柱屈曲和旋轉扭曲,避免長時間坐或站立,久坐時可以適當地在腰背部墊一個枕頭,以增加對腰椎的支撐,避免腰向前屈以減輕腰椎間盤的壓力。

  (3)超重或肥胖者在必要時應控制飲食和減輕體重。

  (4)平時盡量穿平跟鞋,以對身體提供更好的支持。

  (5)搬動重物時,盡量不採取彎腰的姿勢,而是將身體向重物盡量靠攏,蹲下雙手抱著重物,再伸膝伸髖,平穩抱起。過程中盡量避免腰背肌用力,這樣能減輕彎腰時候對椎間盤瞬間的巨大壓力,減少腰椎間盤突出的可能性。


●什麼年齡的人容易得腰椎間盤突出症?

  腰椎間盤的退變其實從20歲就已經開始了,隨著年齡的增大,退變的程度會越來越大。一般正常人到了40歲左右,退變程度已經較大了,如果是長期久坐不動,姿勢不正確,給椎間盤造成更多壓力的人群,會加速這種退變,“宅男”也是腰椎間盤突出症年輕化的原因之一。

  ●常扭傷腰會導致腰椎間盤突出症嗎?

  扭傷腰,一般是指腰部組織的急性損傷,並不是直接引起腰椎間盤突出症的原因,但卻可能成為誘因。如果已經出現髓核突出,僅僅是仍未引起壓迫導致相關症狀,那麼急性扭傷有可能使髓核進一步突出到有神經支配的纖維環,造成壓迫進而引起疼痛。因此需小心避免發生反复扭傷腰。

  ●腰椎間盤突出症急性發作時該怎麼辦?

  腰椎間盤突出症急性發作時往往劇痛難忍,如站立、咳嗽或者打噴嚏時疼痛加劇。此時應該立即躺在硬板床上休息,躺在床上也盡量不要做向前彎曲的動作,以減輕體重和腰前屈對椎間盤的壓力,然後儘快到醫院尋求醫生幫助。盧振和建議,急性腰腿痛如果平躺能消除時可考慮大部分是腰椎間盤突出症所致,否則需盡量排除有否其他的致痛原因。

  ●按摩能緩解椎間盤突出症嗎?

  有的腰椎間盤突出症患者經過按摩後,疼痛就能即時得到緩解。但劉文剛不建議盲目進行腰椎按摩復位,這種做法畢竟只能暫時緩解疼痛,並沒有解決髓核突出及造成壓迫的問題,有時反而可能會導致髓核突出物脫出進而加重症狀, 因此僅適合輕度的破裂型即膨出型椎間盤突出症者。患者還可以採取腰部熱敷的方法加速患處的血液循環,有助於消除炎症緩解疼痛。

  ●臥床休息就能治療和緩解腰椎間盤突出症嗎?

  盧振和強調,臥床休息是減少腰椎病變進一步發展的重要步驟。臥床時候,腰椎間盤所受到的壓力最小,從而減少了髓核突出對神經的壓迫而減輕水腫,因此疼痛也能得到緩解。臥床同時也有利於消除腰部肌肉、韌帶收縮及痙攣,促進腰部炎症水腫、滲出的吸收,進一步緩解疼痛。

  需要注意的是,過於柔軟的床容易使腰椎前弓,難以對腰椎間盤起到足夠的低壓性支撐,甚至會增加椎間盤壓力,或造成腰部肌肉、韌帶的收縮、緊張及痙攣,從而加重臨床症狀。

  值得一提的是,臥床休息也不是絕對不動的。一個月急性期過後的兩個月稱為亞急性期。可以進行一些適當的在床上腰肌康復鍛煉。一方面加強背部的肌力,另一方面也可以避免長期不適用肌肉導致肌肉萎縮。

  B、​​日常預防及保健

  對於輕度腰椎間盤突出患者,大多采用局部製動、物理治療、消炎止痛、針刺牽引等方式保守治療,只有10%患者需要使用開放性手術。患者在治療期間注意多臥床休息,在專業醫生的指導下按療程進行骨盆牽引治療,進行一些康復鍛煉。劉文剛認為,康復鍛煉的目的在於加強腰部的肌力,無論是治療還是預防腰椎間盤突出,都是有益的。健康人群還可以進行不太激烈的運動,如慢跑、快步走、游泳等,有助於增強脊椎附近的肌力,幫助脊椎關節即纖維環更穩固,椎間盤不容易發生突出。

  飲食護理

  腰椎間盤突出症者飲食的總原則是保持大便通暢,以避免用力排便。

  1、飲食宜富營養、易消化,忌生冷、辛辣、滋膩之品。

  2、氣滯血瘀者,可食活血化瘀之品,如山斑魚片粥。

  3、肝腎虧虛者,可食溫補肝腎、壯筋骨之品,如枸杞豬肝粥、杜仲煲豬腎。

  4、腎陽虛衰者,可食溫陽補腎之品,如大棗圓肉北芪煲雞。

  5、濕熱痹阻者,可食清熱利濕通絡之品,如車前草煲豬小肚湯。

  6、風寒濕痺者, 可食驅風散寒祛濕之品,如當歸生薑紅棗煲羊肉。

文章來源: http://thepeopleinsider.blogspot.com/2014/11/2.html

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