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20 Mar 2019
怎樣預防頸腰痛症
註冊中醫師 張婉蘭
1. 嚴防頭、頸、肩的外傷糾正生活中的不良姿勢,防止慢性損傷。
2. 選擇合適的桌椅。避免頭頸部過度後仰或過度前傾前屈。
3. 伏案工作超過2小時,應做一次頸部放鬆或保健操。以舒緩僵硬,改善血液循環。
4. 避免冷風直吹頸肩部,以免肌痙攣導致頸椎失穩而誘發頸椎疾病。養成良好的生活習慣,不要酗酒、長時間打牌、玩遊戲等。
5. 枕頭及床褥的選擇:
① 最好選用蕎麥皮、木棉、小米糠填充的的枕頭。
② 枕頭高度為自身的一拳高為宜。
③ 睡眠時從頭至肩將頸部墊實。
④ 床褥不可太軟,要稍硬能承托脊椎的重量。如腰痛人仕,可於膝頭下方擺放小攬枕(約1拳頭高度),這樣可完全放鬆下肢及腰背肌肉。
6. 經常做頸部保健操(米字操)、腰背部伸展運動。
7. 生活規律,飲食清淡為主,不可過鹹過酸過甜,避免吃冰及飲酒過度。
8. 運動後不可直接飲用冷飲或冷氣電扇直吹。
9. 居家注意避免潮濕。
10. 在臥姿,立姿及坐姿之中,以坐姿對腰部的負擔最大,因此在看書看電視電腦時,不宜長時間不動,一般三十分鐘左右,便須起身左右前後轉動,或定時將膝提起,高於臀部以雙手抱膝休息運動,以避免腰部勞損。
11. 坐姿保持正確,不可斜身或翹腳而坐,沙發及床墊不可過軟,以免加重腰椎負擔。
食療湯水介紹
1. 五指毛桃桑寄生煲豬肉湯
材料: 五指毛桃半兩, 杜仲3錢, 桑寄生1兩 、淮山5錢 瘦肉適量 大栆4 枚
煮法:將以上食材放入鍋中,注入適當清水,大火煮滾後轉文火煲2小時。
作用:補肝腎,強筋骨,益氣血。
2. 木瓜薏仁杜仲湯
材料:薏苡仁30g 川木瓜15g 杜仲、續斷、牛膝各15g 瘦肉適量 大栆4 枚
煮法:將以上食材放入鍋中,注入適當清水,大火煮滾後轉文火煲2小時。
作用:補肝腎,強筋骨。
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