看!腰椎间盘就是这样被你“坐”突出的~

A珍娜宝

<h3>“忙了一天,我有点腰酸背痛……”这可能是很多人日常的内心独白。 千万别忽视这种小痛,长久发展很可能变成腰椎间盘突出,让你痛到直不起腰。<br></h3> <h3>骨科医生指出,腰椎间盘突出常被认为是老年病,但临床上经常能看到一些30岁的人“腰龄”已经50岁,全面检查后才发现,腰椎已经提前退化或椎间盘突出。 年轻人患腰椎病增多,大多和坏生活习惯脱不了干系。我们采访多位权威专家,教你护好自己的腰板。<br></h3> <h1 style="text-align: center; "><b><font color="#167efb">♡姿势不对,“坐”出腰椎病♡</font></b></h1><h3></h3> <h3>❶什么是腰椎间盘突出 脊柱是人体重要的组成部分,是“生命的支柱”,而腰椎是脊柱不可缺少的环节。<br></h3> <h3>腰椎间盘,位于两个腰椎的椎体之间,厚度为8mm~10mm,由髓核、纤维环和软骨板三部分构成。 而腰椎间盘突出症,是指椎间盘在某种因素下,髓核被挤压出来,压迫刺激周围神经根血管,出现麻木、剧痛等状况。<br></h3> <h3>❷这种坐姿是腰椎病元凶 研究表明,人平躺时,腰椎间盘承载的压力最小,站着时次之,而坐姿时腰椎承受的压力比站立时高出4~5倍。 办公室一族的坐姿多是耸肩、含胸、身体前倾,大大加重了脊柱尤其是腰椎的负担。<br></h3> <h3>长期如此,腰椎间盘就会慢慢损坏: <ul><li>第一阶段,由于长期的不良姿势和疲劳损伤,腰椎椎体间的椎间盘压力增大,导致椎间盘髓核后凸、膨出、突出。<br></li></ul> <ul><li>第二阶段,甚至椎间盘破裂髓核脱出,压迫硬脊膜囊、神经根,出现腰腿疼痛、麻木、下肢无力。<br></li></ul> <ul><li>第三阶段,严重者可伴肌肉瘫痪、大小便失禁等症状。<br></li></ul> 近年来,20~40岁长期伏案工作的白领患腰椎间盘突出的比例明显增加,几乎占到患病人群一半以上。白领、银行职员、司机都是疾病重灾区。<br></h3> <h3>❸正确的坐姿长这样<br></h3> <h3><ul><li>长期伏案的人,要调整好自己的桌椅高度、电脑位置。保持脊柱正直,保持头、颈、胸的正常生理曲线。<br></li></ul> <ul><li>选一个好靠垫,并要有一定的硬度,让腰椎有依靠,不悬空。<br></li></ul> <ul><li>每隔45分钟起身走走,不要保持一个姿势过久。<br></li></ul> <ul><li>已经有腰椎问题的人避免用转椅,选择稳定、四腿着地的椅子。<br></li></ul></h3> <h3><h1 style="text-align: center;"><b><font color="#167efb">最毁腰椎的几种生活习惯</font></b></h1> 除了坐姿不对,生活中一些姿势更是伤腰“大户”。<br></h3> <h3><h1><b>►►半躺玩手机</b></h1> 半卧位时,腰椎会因缺乏足够的支撑,导致原有的弧度发生改变,让椎间盘所受重力不断增大,诱发椎间盘突出。<br></h3> <h3><h1><b>►►穿不对鞋</b></h1> 穿细高跟鞋走路时,身体会前倾,背部弧度增加。而无跟鞋、平底鞋、人字拖同样糟糕,没有减震缓冲或足弓的支撑,会使步态不稳,体重无法均匀分布在脊柱,增加椎间盘受损风险。 研究表明,需要长时间行走或站立时,最好选择有2厘米跟的鞋子。<br></h3> <h3><h1><b>►►不控制体重</b></h1> 过大的体重会增加脊椎负荷,对腰椎和骶骨之间的部位产生更大负荷。 <h1><b>►►运动不当</b></h1></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; text-indent: 2em; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; word-wrap: break-word !important;">坚持运动是好事,但运动方式不当,则会导致脊柱变形。腰部承受压力过大,出现腰椎间盘突出。<br style="max-width: 100%; word-wrap: break-word !important;"></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; word-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important;"></h3><ul class="list-paddingleft-2" style="padding-left: 2.2em; max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; white-space: normal; list-style-type: circle; word-wrap: break-word !important;"><li style="padding-left: 0px; max-width: 100%; word-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; word-wrap: break-word !important;">建议每天运动时间最好控制在30分钟左右,并加强背部拉伸运动。</span></h3></li></ul><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; word-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important;"></h3><section style="max-width: 100%; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; color: rgb(62, 62, 62); word-wrap: break-word !important;"><section class="" style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; line-height: 1; word-wrap: break-word !important;"><section class="" style="font-size: 16px; max-width: 100%; display: inline-block; vertical-align: top; word-wrap: break-word !important;"><span style="max-width: 100%; width: 0px; display: inline-block; opacity: 0.6; border-left: 0.6em solid rgb(71, 193, 168); word-wrap: break-word !important; border-top: 0.5em solid transparent !important; border-bottom: 0.5em solid transparent !important;"></span></section><span style="letter-spacing: 0.544px; max-width: 100%; word-wrap: break-word !important;">►►</span><strong style="letter-spacing: 0.544px; font-size: 20px; max-width: 100%; word-wrap: break-word !important;">腰部受凉</strong></section></section></section><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; word-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; text-indent: 2em; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; word-wrap: break-word !important;">寒冷或潮湿可引起腰部小血管收缩、肌肉痉挛,使椎间盘压力增加。<br style="max-width: 100%; word-wrap: break-word !important;"></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; word-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important;"></h3><ul class="list-paddingleft-2" style="padding-left: 2.2em; max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; white-space: normal; list-style-type: circle; word-wrap: break-word !important;"><li style="padding-left: 0px; max-width: 100%; word-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; word-wrap: break-word !important;">冬天一定要加强腰部保暖,腰疼患者可在医生指导下,加个护腰。</span></h3></li></ul><section style="max-width: 100%; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; color: rgb(62, 62, 62); font-size: 16px; word-wrap: break-word !important;"><section class="" style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; line-height: 1; word-wrap: break-word !important;"><section class="" style="padding-left: 3px; max-width: 100%; display: inline-block; vertical-align: top; line-height: 1.2; font-size: 18px; word-wrap: break-word !important;"><h1 style="max-width: 100%; clear: both; min-height: 1em; word-wrap: break-word !important;"><strong style="max-width: 100%; word-wrap: break-word !important;">►►过度按摩</strong></h1></section></section></section></section><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; word-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; text-indent: 2em; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; word-wrap: break-word !important;">按摩的确能对腰部疾患有所缓解,但频繁按摩会加速腰关节磨损,令其变得异常脆弱。<br style="max-width: 100%; word-wrap: break-word !important;"></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; word-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important;"></h3><ul class="list-paddingleft-2" style="padding-left: 2.2em; max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; white-space: normal; list-style-type: circle; word-wrap: break-word !important;"><li style="padding-left: 0px; max-width: 100%; word-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; word-wrap: break-word !important;">一般情况下,半个月按摩1次即可,最好找专业按摩医生。</span></h3></li></ul><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; word-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important;"></h3><section style="max-width: 100%; font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; color: rgb(62, 62, 62); word-wrap: break-word !important;"><section class="" style="margin-top: 10px; margin-bottom: 10px; max-width: 100%; line-height: 1; word-wrap: break-word !important;"><section class="" style="font-size: 16px; max-width: 100%; display: inline-block; vertical-align: top; word-wrap: break-word !important;"><span style="max-width: 100%; width: 0px; display: inline-block; opacity: 0.6; border-left: 0.6em solid rgb(71, 193, 168); word-wrap: break-word !important; border-top: 0.5em solid transparent !important; border-bottom: 0.5em solid transparent !important;"></span><span style="max-width: 100%; width: 0px; display: inline-block; border-left: 0.6em solid rgb(71, 193, 168); word-wrap: break-word !important; border-top: 0.5em solid transparent !important; border-bottom: 0.5em solid transparent !important;"></span></section><span style="letter-spacing: 0.544px;">►►</span><b style="letter-spacing: 0.544px; font-size: 20px;">床垫太软</b><b style="font-size: 20px; letter-spacing: 0.544px;"></b></section></section></section><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; word-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important;"></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; text-indent: 2em; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; word-wrap: break-word !important;">床垫过硬过软,都会影响脊椎的正常弯曲度,使肌肉纤维一直处在紧绷状态,一旦剧烈活动,就会发生急性腰椎间盘突出。<br style="max-width: 100%; word-wrap: break-word !important;"></span></h3><p style="max-width: 100%; clear: both; min-height: 1em; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; letter-spacing: 0.544px; text-align: justify; white-space: normal; word-wrap: break-word !important;"><br style="max-width: 100%; word-wrap: break-word !important;"></h3><ul class="list-paddingleft-2" style="padding-left: 2.2em; max-width: 100%; color: rgb(51, 51, 51); font-family: -apple-system-font, BlinkMacSystemFont, &quot;Helvetica Neue&quot;, &quot;PingFang SC&quot;, &quot;Hiragino Sans GB&quot;, &quot;Microsoft YaHei UI&quot;, &quot;Microsoft YaHei&quot;, Arial, sans-serif; font-size: 17px; letter-spacing: 0.544px; text-align: justify; white-space: normal; list-style-type: circle; word-wrap: break-word !important;"><li style="padding-left: 0px; max-width: 100%; word-wrap: break-word !important;"><p style="max-width: 100%; clear: both; min-height: 1em; word-wrap: break-word !important;"><span style="max-width: 100%; font-size: 18px; word-wrap: break-word !important;">床垫的软硬度,以躺在上面腰部没有明显下陷最为适宜。</span></h3></li></ul> <h3><h1 style="text-align: center; "><font color="#167efb"><b>护腰椎,专家推荐两类运动</b></font></h1> 对健康的人来说,下列运动有助于养护腰椎。<br></h3> <h3><b>1. 健步走</b> 走路可以锻炼腰、臀及下肢的肌肉力量,增强四肢与躯干运动的协调性,保持腰椎的生理曲度。 走路时应尽量挺胸收腹,脚掌先着地,由脚掌过渡到脚尖,缓冲膝关节和踝关节的压力;鞋最好选择有减震功能的。 <b>2. 游泳</b> 游泳可以锻炼腰背肌肉,尤其是蛙泳,脊椎不承受纵向压力,在不断换气过程中,腰椎和颈椎肌肉不断运动,肌肉得到锻炼和加强。 长期游泳对增进腰肌,改善椎间盘突出都很有帮助。 建议量力而行,一周游泳2次以上<br></h3> <h1 style="text-align: center; "><b><font color="#167efb">腰椎间盘突出患者,这样运动</font></b></h1> <h3>已经患有腰椎间盘突出的患者,应及时到正规医院检查治疗。根据病情的轻重,可选择保守治疗,如服用消炎止痛药,热敷、按摩、温灸、理疗;微创手术;开刀手术治疗等。 建议在正规治疗的前提下,进行一些辅助锻炼。 <h1><b>1. 飞燕式</b></h1> 腰椎不稳、腰椎滑脱的人不能进行该运动。<br></h3> <h3><h1><b>2.臀桥式</b></h1> 10个为一组,可缓解腰部疲劳酸痛。<br></h3> <h3><h1><b>3. 深蹲式</b></h1>5~10个为一组,每次做1~2组。<br></h3> <h3><h1><b>4. 平板支撑</b></h1> 每组保持60秒,每次训练4组,组与组之间间歇不超过20秒。<br></h3> <h3>有腰椎疾病的人<b><font color="#ed2308">有些运动不能做,比如倒走、用身体撞树等,对腰椎健康更加不利。</font></b><br></h3> <h3>除此之外,“腰背委中求”❗<font color="#ed2308"><b>还可以用珍娜宝温灸贴贴敷腰部配合委中穴,缓解疼痛,疏通患处。效果挺好👍</b></font></h3>