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8成人有腰背痛 齊來伸展更輕鬆

8成人有腰背痛 齊來伸展更輕鬆

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日常生活中,腰背痛的情況十分普遍,每10名人士當中便有8人被受此問題困擾2。由於背部由骨骼、肌肉、神經及關節組成,結構十分複雜,因此要明確找出痛楚的根源並不容易。

 

85%的背痛並不能靠診斷準確找出病理所在3,大多可能是輕微扭傷、勞損或受傷,以至是神經線受壓或發炎,這些痛楚或因日常活動所致,亦會日積月累地愈來愈嚴重4

背痛的成因可能是4

  • 長時間前彎或姿勢不正確
  • 提取或拖拉重物
  • 扭動身體時姿勢不正確
  • 過度伸展
  • 駕駛或坐著時駝背,或保持同一姿勢太久
  • 運動或重複某些動作時過度使用某些肌肉

有時背痛是因為受傷或疾病所引起,例如椎間盆突出、坐骨神經痛(其中一腿延展性地感到痛楚、麻痺及刺痛)、強直性脊椎炎、癌症或感染等,如有懷疑或痛楚持續,甚至愈趨嚴重,便要及早求醫4

適當的伸展運動有助強化背部,對預防舒緩腰背痛有一定程度幫助5。馬上學習伸展操,不時鬆一鬆,減輕痛楚自然更輕鬆!

腰背伸展運動5-9

更多有用片段 強腰健背更健康!

除了以上伸展運動,日常生活中你更可多做不同健背運動,點按以下示範片段,多看多做鬆一鬆!(此非輝瑞網站)

健背操:起床篇
健背操:交通篇
健背操:辦工室篇
健背操:洗手間篇

CEL16020C/MAY

資料來源
2. Airaksinen O et al, European guidelines for the management of chronic nonspecific low back pain. Eur Spine J. 2006 Mar;15 Suppl 2:S192-300
3. Nijs J, et al, Low back pain: guidelines for the clinical classification of predominant neuropathic, nociceptive, or central sensitization pain. Pain Physician. 2015 May-Jun;18(3)
4. NHS Back Pain http://www.nhs.uk/Conditions/Back-pain/Pages/Introduction.aspx Accessed on 5 May 2016
5. University of Michigan Health System. Adult low back pain exercises. Available at http://www.med.umich.edu/1info/FHP/practiceguides/back/exercises.pdf. Accessed on 5 May 2016
6. American Academy of Orthopedic Surgeons. Low Back Pain Exercise Guide. Available at: http://orthodoc.aaos.org/hebela/Low%20Back%20Pain%20Exercise%20Guide.pdf. Accessed on 5 May 2016
7. The Patient Education Institute. X-Plain back exercise. Available at: https://www.urmc.rochester.edu/medialibraries/urmcmedia/medicine/general-medicine/patientcare/documents/backexercisemedline.pdf. Accessed on 5 May 2016
8. Government of Saskatchewan. Spine assessment and treatment. Available at: http://www.sasksurgery.ca/pdf/back-surgery-booklet.pdf. Accessed on 5 May 2016
9. Nicholas Institute of Sports Medicine and Athletic Trauma. Low back exercise program. Available at: http://www.nismat.org/services/orthopedic-surgery/therapeutic-exercise-programs/low-back-exercise-program. Accessed on 5 May 2016