{"items":["6034a33291e8d400179fead4","5fb0c14b1220390017026b87","5e6dce8cf96a670017c9d2e7"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":5,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_RIGHT","SHOW_BELOW"],"galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":26,"textBoxWidth":200,"textBoxWidthPercent":65,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":1000,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(223,223,223,0)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","targetItemSize":1000,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":26,"externalInfoWidth":0.65},"container":{"width":300,"galleryWidth":305,"galleryHeight":0,"scrollBase":0,"height":null}}
輕鬆小運動KO坐骨神經痛
資料來源:太陽報

腰痠背痛是現代都市人的普遍問題,當中有些人腰或臀部出現痛楚,便以為自己患上坐骨神經痛,但事實上卻可能只是腰肌痛。其實坐骨神經痛只是痛楚的統稱,而不是一種病症,引致坐骨神經痛的原因則有幾種,必須了解清楚痛楚的成因,才能對症採取治療方法,以及進行一些紓緩動作以減低痛楚。
坐骨神經痛患者會因為痛楚而引致坐立不安,久坐或久行也會出現疼痛。
由腰痛到落腳 一般來說,坐骨神經痛是一種痛的感覺,是神經線受到壓迫所引發的病徵,而不是病因,患者通常會感到腰椎第四至第五節開始出現痛楚,一路伸延至盆骨、髖骨、大腿、小腿以至腳跟。註冊脊醫伍兆聰指,患者通常會感到腰椎至腳麻痹刺痛,又或一邊下半身感到乏力,如果長時間不理會,最嚴重或會令整條腿失去知覺,不過,這種情況則較為罕見。伍兆聰說:「由於坐骨神經用以控制雙腳活動能力,因此痛楚會延伸落腳,坐骨神經痛本身只是痛楚的感覺,背後的原因卻有很多。」
常見原因各不同 最常見引起坐骨神經痛的原因,包括腰部椎管狹窄症及椎間盤突出兩種,伍兆聰指出,腰部椎管狹窄症多數出現於50歲以上人士身上,患者因為腰部脊椎的老化或骨質疏鬆症等原因,使脊椎受損、變窄而產生毛病,椎管變窄後馬尾或神經根受到壓迫,而造成腰痛或下肢疼痛的情況。伍兆聰解釋:「中高齡患者較多,是因隨着年齡增長,脊椎骨老化變形且韌帶增厚,導致椎管的空間變窄而引發腰部椎管狹窄症。此病的特徵是身體向後仰時,疼痛情況會加劇。」 另一種是椎間盤突出所引致的坐骨神經痛,由於從20歲左右開始,腰部椎間盤內的膠狀髓核的水分會減少,到了30歲左右,纖維環的水分也會跟着減少,整個椎間盤的彈力便會逐漸消失,這就是椎間盤的老化現象。伍兆聰說:「由於椎間盤的形狀是前厚後薄的,因此當脊椎向前彎曲時,便會將髓核向後推擠,後方較薄的纖維環就會因此而承受壓力,形成突出。若因此造成纖維環破損而導致髓核被擠壓出去,就會使椎間盤突出。突出的椎間盤會壓迫馬尾或神經根,引起發炎並產生疼痛。」 此外,還有一種最容易被人忽略的原因,是稱為梨狀肌症候群的病症,伍兆聰表示梨狀肌位於盆骨中,是負責連接薦骨、薦髂關節和髂骨的肌肉。坐骨神經就是經過梨狀肌往下肢延伸而去的,因此當梨狀肌緊縮時坐骨神經就會受到壓迫,因而導致痛楚。另外,盆骨錯位也是其中一個引起坐骨神經痛的原因,不過其所產生的痛楚較輕微,並且易於解決。 按徵狀作治療 檢查患者是否有坐骨神經痛,脊醫會先向病人查問病歷,以及日常工作、走路或坐姿,再以手法測試下肢肌肉,並以X光檢查脊椎間的距離及弧度,假如患者有椎間盤突出或腰椎管狹窄,則再以磁力共振作偵測,查看椎間盤突出的程度,以及其壓住神經根的嚴重程度。經過檢查確定患者受何種問題引發坐骨神經痛,便可因應徵狀作相應治療,伍兆聰指,若患者因盆骨錯位或梨狀肌症候群影響,可以手法治療、物理治療或衝擊波治療,以紓緩坐骨神經周邊筋腱的炎症。 至於椎間盤突出或腰椎管狹窄,則可以腰椎減壓治療,或高能量激光治療,來解決相關的病症。伍兆聰建議患者可以透過運動紓緩痛楚,並在完成治療後,進行強化腰臀的運動,因為當肌肉夠強化的時候,便可鞏固盆骨及腰椎的穩定性,惟避免椎間盤再度突出,患者需於感到神經痛得到改善或變輕微時,才可進行強化運動。
運動紓緩痛楚:抱膝,適用於腰部椎管狹窄症 將雙腳膝蓋彎曲靠近胸口,身體向上捲起至頭部貼近膝蓋,恍如嬰兒捲曲一般,重複4次。重複10回為1組,1天做2組。

趴姿後彎,適合腰椎間盤突出 採半趴姿態,腹部靠在地板上,手肘彎曲,上半身向後仰。然後,背部不出力,手肘慢慢伸直,將上半身挺起,並讓腰部後仰幾秒鐘。接着手腕慢慢伸直,慢慢增加腰部的彎曲幅度。重複10回為1組,1天做2組。

橋式,適合盆骨錯位 躺在地上,雙腳彎曲雙手自然放下,深呼吸預備。開始時,腹部用力讓身體從尾龍骨一節一節抬起,吸氣並讓肩胛骨抬起一半時停留。再吸氣,然後雙手向上舉,並讓下巴和身體間留有一點距離。最後呼氣,手慢慢下垂,身體放鬆至開始姿勢。重複10回為1組,1天做2組。

椅子上的紓緩坐骨神經運動 坐在椅子上,感痛楚的腳向上抬起伸直,腳趾向上拗,頭微微向下垂,此時後腿肌應感到強烈拉扯。停留5至10秒。

頭微微向上仰起,小腿向後屈曲,此時拉扯感得以紓緩,停留5至10秒。重複15回為1組,1天做2組。
