这篇文章的共同创作者是 Jason Myerson, DPT, DMT, OCS, FAAOMPT. Jason Myerson是一位物理治疗师和骨科认证专家。他隶属于在美国康乃迪克州拥有无数诊所的Performance Physical Therapy & Wellness,并且是昆尼皮亚大学物理治疗系的兼职讲师。Jason擅长通过综合健康调养技巧,帮助活跃人士重拾自己喜欢的爱好、活动和运动。他获得了昆尼皮亚克大学的物理治疗文科硕士学位,以及阿卡迪亚大学的物理治疗博士学位(DPT)。他接受过骨科手法治疗的住院和专科培训,获得了手法治疗博士学位(DMT),并成为了美国骨科手法物理治疗师学会(FAAOMPT)的成员。
本文引用了25条参考,详情参见页面底部。
这篇文章已经被读过10,930次。
由于工作、锻炼、站立时间过长或慢性疾病等原因,数以百万计的人受到腰痛的困扰。腰椎很容易疼痛,出现肌肉劳损。[1] 学习正确的睡姿是保护脊椎的方法之一。也许你的身体需要一些时间才能习惯这些姿势,但是从长远来看,调整睡姿和支撑背部有很大的益处。如果你有腰疼的毛病,买一个好床垫和几个好枕头,选择一个有支撑的睡姿,每晚只要简单几步就能保证良好的睡眠质量。良好的睡眠可以让人放松肌肉,重置痛感接收器,早晨醒来时痛感便会消失。
步骤
- 学习如何正确上下床。上下床姿势不对可能会伤到腰部。躺下时采用“滚木法”。[6]
- 先坐到床边,大概是你睡觉时臀部会接触到床的位置。抬腿的同时,将身体靠左侧或右侧躺下来。在这个过程中,身体始终保持笔直状态。
- 如果要平躺睡觉,就让身体平直地从侧面转到平躺姿势。如果要侧睡,弯曲其中一侧的腿,借助腿部向下踩的力量将身体转向另一侧。学着让身体始终保持平直,以免扭伤腰部。
- 如果你习惯平躺,可以在膝盖下方垫一个舒服的枕头支撑身体。这样可以让背部保持平直,填补腰部和床之间一个很大的空隙。过几分钟,痛感就会有所缓解。[12]
- 如果你有时平躺,有时侧卧,可以在变换睡姿时,将一个支撑枕放在膝盖下方或夹在两腿之间。
- 你还可以将一条小毛巾卷起来,塞在背部下面的空隙里,提供额外支撑。
- 腰疼的人尽量不要趴着睡觉。趴着睡觉会对腰部造成负担,还有可能使脊椎弯曲。[13] 如果只有这个姿势能让你睡着,不妨在骨盆和小腹下方垫一个枕头。如果颈部或背部肌肉紧绷,也可以撤掉头部下方的枕头。[14]
- 一些椎间盘突出患者会觉得趴在按摩床上很舒服。你在家也可以创造出类似的睡眠环境,撤掉普通枕头,在头上绕一个航空枕。这样可以使脸部整晚朝下,避免颈部弯曲。你还可以把双手压在额头下方。
广告
- 睡前在腰上抹点止痛膏。这种止痛膏在运动用品商店和药店都能买到,可以使肌肉发热和放松。
- 不要在床上待太长时间。卧床时间过长会导致肌肉僵硬,腰痛加剧。除非医生让你卧床休息,否则不要在床上待太久。尽快起床活动一下,这一点很重要。每隔几小时起来活动一下也比较好。急性损伤后,卧床太久会导致肌肉功能弱化,康复周期变长。[24]
- 恢复正常体育活动前,一定要先问问医生。如果你过早做剧烈运动,可能会再度负伤。
广告
小提示
- 如果严重腰疼超过两天,一定要马上就医。除非有专业医生给出治疗建议,否则不要擅自进行物理治疗或其它治疗。
参考
- ↑ http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm
- ↑ http://www.mayoclinic.org/diseases-conditions/back-pain/basics/prevention/con-20020797
- ↑ http://my.clevelandclinic.org/health/healthy_living/be_well/sleepinghealthy_spine_bewell1008
- ↑ http://www.goodhousekeeping.com/home/tips/a12786/comfortable-bed/
- ↑ http://www.health.com/health/gallery/0,,20307357,00.html
- ↑ http://nof.org/articles/549
- ↑ http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm
- ↑ http://my.clevelandclinic.org/health/healthy_living/be_well/sleepinghealthy_spine_bewell1008
- ↑ http://my.clevelandclinic.org/health/healthy_living/be_well/sleepinghealthy_spine_bewell1008
- ↑ http://my.clevelandclinic.org/health/healthy_living/be_well/sleepinghealthy_spine_bewell1008
- ↑ http://www.webmd.com/baby/features/sleep-soundly-during-pregnancy
- ↑ http://www.mayoclinic.org/diseases-conditions/back-pain/multimedia/sleeping-positions/sls-20076452
- ↑ http://www.webmd.com/back-pain/america-asks-13/12-back-pain-tips?page=3
- ↑ http://www.mayoclinic.org/diseases-conditions/back-pain/multimedia/sleeping-positions/sls-20076452?s=3
- ↑ http://www.healthline.com/health/chronic-pain/treating-pain-with-heat-and-cold#Heatvs.Cold1
- ↑ http://www.webmd.com/back-pain/tc/use-heat-or-ice-to-relieve-low-back-pain-topic-overview
- ↑ http://www.unr.edu/counseling/virtual-relaxation-room/using-visualization-to-relax-and-sleep-better
- ↑ http://www.sonima.com/videos/guided-meditations/sleep-meditation/
- ↑ http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
- ↑ http://www.webmd.com/sleep-disorders/features/trouble-sleeping-some-bedtime-snacks-can-help-you-sleep
- ↑ http://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/moderate-binge-drinking
- ↑ http://www.webmd.com/sleep-disorders/features/nix-nightcap-better-sleep
- ↑ http://www.aasmnet.org/jcsm/ViewAbstract.aspx?pid=29198
- ↑ http://www.webmd.com/back-pain/america-asks-13/12-back-pain-tips
- ↑ http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm
- ↑ http://www.webmd.com/fitness-exercise/at-home-workouts-5-essential-items-for-a-home-gym?page=3
- ↑ https://www.osha.gov/SLTC/etools/computerworkstations/
- ↑ http://www.ninds.nih.gov/disorders/backpain/detail_backpain.htm
- ↑ https://nccih.nih.gov/health/pain/spinemanipulation.htm
- ↑ http://www.takingcharge.csh.umn.edu/conditions/back-pain
- ↑ http://www.takingcharge.csh.umn.edu/conditions/back-pain
- ↑ http://www.rochesterhealth.com/healthnotes/articles/back-pain-is-it-serious-or-will-it-go-away
- ↑ http://www.takingcharge.csh.umn.edu/conditions/back-pain
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