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健康小分享 : 辦年貨舉重物閃到腰 3動作舒緩
健康小分享 : 辦年貨舉重物閃到腰 3動作舒緩
04/02/2013

健康小分享 : 辦年貨舉重物閃到腰 3動作舒緩

ArticleBeginner's GuideEvent

— Yahoo 奇摩新聞 —
年前許多上班族忙著趕工作報告、辦年貨舉重物,運動前缺乏熱身,結果很容易一個姿勢不對就「閃到腰」;而老人家則忙著大掃除,加上冬天天氣冷,手腳明顯不靈活,同樣也會因一個姿勢不對就閃到腰。所以,閃到腰不再是老年人的專利,年輕人如果疏於注意保養,也有可能成為高危險族群。

「閃到腰」在醫學上稱為「急性腰扭傷」,有人不以為意,以為自行扭轉腰部或貼藥膏就會好,甚至尋求民俗療法,結果疼痛未緩解,反而問題愈來愈嚴重。

【閃到腰症狀】
骨科醫師蔣建中表示,老人掃除、綁鞋帶,或伸個懶腰,久坐起身伸個懶腰,一個姿勢不對,很容易「閃到腰」;年輕人也會發生閃到腰,例如搬年貨或未做好熱身在運動中突然「閃到腰」。成因主要是因為肌肉急速收縮產生發炎現象,臨床上常見的症狀包括腰部刺痛、腰部不能自由扭轉和彎曲,甚至連行動、坐臥、翻身都感困難。

【閃到腰治療】
發生當時,以腰部沒有負擔的姿勢躺在床上休息,以放鬆肌腱,並加以熱敷,如果經過休息熱敷後,仍然有疼痛感,應該諮詢醫師,開立消炎藥或肌肉鬆弛劑。蔣建中醫師表示,一般輕微的閃腰只要3、5天後就好,比較嚴重的則需2至3周才會改善。如果遲遲未好,甚至更加嚴重,連臀、腿也同時痛起來,腳趾感覺麻木時,就必須考慮其他問題,如椎間盤突出、骨刺、壓迫性骨折、脊椎滑位,應該找專門的醫師詳加評估檢查,以免延誤病情。

【閃到腰復健動作】
物理治療師龔威亦表示,閃到腰時,不必驚慌失措而用力推拿或壓迫腰部,以免症狀加重,也切勿為了想早日消除疼痛而過分運動,否則不易治癒,甚至會拖延病情。以下舒緩動作有助於減輕疼痛,並預防再度發作。
閃到腰舒緩三動作

1.動作一 先平躺,將膝蓋彎曲90度,兩膝間保持一拳頭的寬度。使腰部肌群放鬆,可以放置熱敷包在腰間,增進放鬆效果。
2.動作二 動作一之後若疼痛緩解,可以將膝蓋向左、右擺動(上半身維持平躺),利用腰椎旋轉達到促進代謝、放鬆肌肉之效果。
3.動作三 採趴姿,下八微縮、雙手將上半身撐起至45度,腰部盡量放鬆,重複15次,以達到腰部疼痛紓解。

【預防閃到腰保健】
1.不要長時間坐著維持一個固定姿勢,每30分鐘要起來動一下,坐姿要正確,全部坐滿,不要讓背部懸空。
2.身體移動時,不能急速前彎及旋轉或後仰,避免腰部受傷。
3.維持適當的運動,來強化腰部肌力,也可以經由運動,使其能夠充分輔助脊椎骨,幫助分擔身體的重量。切記做任何運動之前,都要先做好熱身運動。
4.避免猛然用力搬重物,真的要搬必需先蹲下,千萬不要直接彎腰,等腰挺直之後再緩緩搬重物。拿東西時,不論是由下而上,或是由上而下,或是由左而右,都要先將東西移動到離自己比較近的位置再拿,也可以避免閃到腰。

以上圖文出處 : http://tw.news.yahoo.com/%E8%BE%A6%E5%B9%B4%E8%B2%A8%E8%88%89%E9%87%8D%E7%89%A9%E9%96%83%E5%88%B0%E8%85%B0-3%E5%8B%95%E4%BD%9C%E8%88%92%E7%B7%A9-011214240.html

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