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这些伤骨姿势你有几个?

2017-08-22 05:56:55   中国青年网

生活中,很多不经意的动作可能让你伤筋动骨。山西省人民医院骨科主任张宇明提醒,这些伤骨的动作,你常做的有几个?

低头看电脑、玩手机。身体往前弯、驼背、低头看电脑,这种“猿人姿势”,会使得肩颈过度紧绷、腰椎负担大,导致颈椎过早退化,甚至患上椎间盘突出。建议用电脑时,尽可能保持背部挺直,眼睛俯视电脑15-20度。玩手机时,将手机举起,尽可能与眼睛平视。

夹着电话筒。将话筒夹在脖子上打电话,肌肉会过度用力收缩,颈椎易受伤。建议最好使用耳机或扩音器。

走路弯腰驼背。走路或站立驼背时,身体为了平衡,肚子会凸出来,这时上半身力量会压迫在腰椎上,长期如此易腰酸、腰椎长骨刺或滑脱,膝盖也更易老化。建议少穿高跟鞋,抬头平视前方。

坐时身体前倾、背后悬空。很多人喜欢斜瘫在沙发上,或坐着时身体往前弯,这种不良坐姿会对腰椎产生很大的负担。建议将臀部坐到尽头,使背部平贴椅背,或使用腰垫,双脚平放地面。

趴着睡。这会加大腰椎和颈椎压力。有背痛或颈痛的人尤其不能趴着睡,要平躺或侧睡。要选择高度适中的枕头,不能让颈椎悬空,还应避免床垫过软。

靠坐在床头看书。这个姿势很伤脊椎、骨盆与膝盖。建议睡前看书别超过15分钟,或改成将一腿弯曲、另一腿伸直的姿势,数分钟后交换,避免压力集中在一个点,导致肌肉疲劳。

起床动作太快。很多人早上醒来就从床上弹起,哪怕是年轻人也容易闪到腰,因为躺了一晚,僵硬的肌肉还没放松。建议起床时先翻身侧躺,然后用手部的力量将上半身撑起来,再把脚移到床外,放在地板上,慢慢起身。

错误穿鞋法。直接弯腰穿鞋,腰椎承受的压力很大,建议找张椅子坐下来,或者整个身体蹲下来穿鞋,避免腰椎受伤。

本报记者 张婷

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