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姿勢壞 郁動少鬆一鬆 防頸骨刺

骨質增生磨蝕,形成骨刺。
頸部骨刺可令人痛不欲生。但很多人對骨刺存疑,如頸部生骨刺與頸梗膊痛有何分別?骨刺一定會痛嗎?香港骨科醫學會脊椎分會會長陳英琪醫生指,長期頸姿不正確及缺乏運動,可致頸部骨刺。每日伸展頸部,並糾正壞姿勢,可預防生骨刺。 骨刺知多啲:椎間盤退化添負荷 隨着年齡增長,椎間盤內蛋白質的質素會下降,較難保留水份,令椎間盤不能如常承受重量,並將重量轉移到頸椎關節,增加關節負荷,從而增加形成骨刺的風險。 骨刺其實是指骨質增生,當關節的軟骨磨蝕,身體會嘗試生長出全新的軟骨,幫助關節活動,但新生軟骨質素較差,容易被磨蝕,故身體會自然排出鈣質作補充,令軟骨鈣化、骨化,形成骨質增生。 除了軟骨過度磨蝕外,韌帶勞損也是經同一原理引致鈣化,造成骨刺。其中較常見的頸部骨刺,多見於常活動的關節上,例如頸椎第四至第六節。病人一般可通過頸部X光檢查,評估有否生骨刺。 骨刺相關的痛楚和一般肌肉痛會有分別,肌肉痛通常涉及一定範圍的肌肉,當進行伸展動作時,會有繃緊、疼痛感覺,但熱敷後疼痛會得舒緩。 生骨刺的關節若出現磨蝕帶來疼痛,便會集中在某一點,當郁動關節或受壓時會感到痛楚。

壓迫神經麻痹致痛 骨刺出現是關節退化警號,提醒人要留意日常姿勢及生活習慣。骨刺生長原意是要幫助關節分擔壓力,經擴大受力範圍,減少受壓點。骨刺本身不一定會引起痛楚,除非骨刺生長的位置,錯誤壓迫頸椎的神經根(即神經線),便可引起上肢麻痹、疼痛等症狀,痛楚可以由頸部伸延到手指。一旦壓着脊髓神經,可致手腳活動不靈活或無力,但患者未必會感到痹痛,或要以手術如脊髓減壓及頸椎融合手術治療。骨刺如非壓着神經根或脊髓神經,便不會帶來痛楚。

頸部勿長期前傾 骨刺不能逆轉,要預防如常見的頸部骨刺,要從改善壞姿勢做起,避免長時間頸部前傾,加劇頸部個別關節的受力。肩頸部位多活動,可減少頸部肌肉繃緊,伸展運動對骨刺患者十分重要,因肌肉過度繃緊,會將頸椎關節與關節之間的距離拉近,骨刺便有機會錯壓神經根致痛楚。辦公室一族應每45分鐘至1小時,進行一次伸展運動,簡單如將頸部側向左邊及右邊都可以,伸展肩膊則可舒緩肌肉繃緊。若工作期間未能抽空運動,應趁返工前、午飯前後或放工後為身體「鬆一鬆」做伸展。在開會前先做伸展運動,更有助減低「瞌眼瞓」的機會。 頸椎退化趨年輕 生骨刺並非長者「專利」,隨着都市人生活習慣差,如長期維持壞姿勢、欠缺活動,令骨刺呈年輕化迹象,有病人更早至30多歲已生骨刺。約10年前頸椎退化(包括生骨刺)多見於50至60歲或以上人士,例如從事體力勞動工作的人,如苦力、洗碗工人等,現時40至50歲人士已開始有骨刺問題。因為頸椎退化要做手術的病人也有增加及年輕化趨勢,曾有28歲年輕男士,因頸椎退化生骨刺須接受手術治療。當然有部份人是因為椎間盤的先天質素較差,以致較易生骨刺。要預防生骨刺,須保護骨骼健康,保持運動習慣、多活動及減少久坐。 按摩 打拳 易扭傷 頸部骨刺患者因退化問題,令頸部未能如常人一樣平均受力,故部份關節受力情況會較多,在日常生活中也要多加注意。因為受力不平均,部份關節會郁動較多,有部份則較少郁動,當被扭動頸部,如「lock頸」或按摩時,力量會集中於某一點,特別容易扭傷,嚴重可拉傷脊髓神經。患者應避免頸部突然進行大幅度,或須承受一定力量的活動,以免令脊髓神經因過度受力致受傷,包括按摩、玩機動遊戲等。衝擊性運動如打拳、英式欖球及踢足球等,也要避免。骨刺患者騎馬也有一定風險,若不慎從馬匹上墮下,頸部很容易因為大幅度扭動致受傷。 頸部伸展運動

右手置於頭後,手肘屈曲,左手拉右手向左至感到拉緊,保持10秒;左右手交換各做3次為一組,每天做2至3組。

左手置於右肩,由右手將左手肘拉向右肩至拉緊感覺,保持10秒,左右手交換各做3次為一組,每天做2至3組。

收緊下巴,頭部慢慢向下,至有拉緊感覺,保持5秒;然後再慢慢向上,同樣保持5秒;其間可用手指輕扶下巴固定動作;每小時做3至5次。
資料來源: 蘋果日報