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預防坐骨神經痛,拉筋運動最有效!

坐骨神經痛是都市人十分普遍的痛症,而且近年有日趨年輕化的跡象,經常駝背彎腰看手機、用電腦、久坐不動、長期站著,都有可能是坐骨神經痛的成因,甚至運動姿勢不良或創傷、長期久坐、重複性工作勞損、日常生活姿勢不正確等,也會增加患上坐骨神經痛的機會。不幸患上最先了解成因並及早進行治療。一般患者由腰痛開始,痛楚、麻痺感再由臀部漫延至大腿腳筋及小腿。其實坐骨神經痛可以預防,只要每天早上及臨睡前做拉筋運動,保持氣血暢通即可。以下 3 組簡單的伸展動作,不只可預防坐骨神經痛,而且在床上就能做,方便每天早上起床之前、或晚上睡前都可以做,沒有藉口偷懶吧!
1. 臥撐強腰椎 若腰椎周圍的肌肉減少,會增加坐骨神經的負擔,最後導致疼痛,所以要保持腰椎周圍的肌肉的彈性。 Step 1:手肘垂直放在肩膀下方,兩隻前臂平貼在床上,互相平行。 Step 2:抬起胸膛,然後延伸尾骨到脖子這段脊椎,讓背部呈現弓箭型。 Step 3:撐住 30 秒,一邊深呼吸,再重複做兩次。 Step 4:臉部朝下,兩隻手掌平放在肩膀兩側。 Step 5:用手掌撐起上半身,保持大腿和骨盆緊貼著床。 Step 6:伸展尾骨到脖子這段脊椎,讓背部呈現弓箭型。如果你的下背部感受到壓力的話,就停止往上挺胸。 Step 7:一次維持 10 秒鐘,之後慢慢地放下背部回到開始位置。做 10 次是一組動作,總共要做 3 組。
2. 練下背盆骨 長時間使用電腦、坐姿不當會增加腰部壓力,以致盆骨移位壓住神經線,引發坐骨神經痛,因此必須強化腰臀肌肉,鞏固盆骨及腰椎的穩定性。 Step 1:將背部平放在床上,慢慢地將膝蓋抱近,收向胸部,讓下背部彎成圓形,像嬰兒捲曲一樣。 Step 2:一次維持 30 秒,如果伸展能夠舒緩腿部的疼痛,就做 3 次,接著再做下一套伸展動作。 Step 3:仰躺在床上,膝蓋彎曲,腳掌貼在床上。 Step 4:接著用腹部的力量抬起下背部,離開床面。 Step 5:一次維持 5 秒,之後回到開始位置。重覆這套動作 10 次。
3. 放鬆梨狀肌 梨狀肌就在臀部兩瓣臀肉的位置,只要姿勢是坐著就一定會壓迫到梨狀肌,而坐骨神經就在梨狀肌的下面,因此必須定時舒展梨狀肌,釋放壓力,就能紓緩坐骨神經痛。 Step 1:將背部放平,雙腿伸展,一腳彎曲。 Step 2:舉起右腳,手抱住膝蓋後方。 Step 3:慢慢地將你的右膝跨過身體,往左肩的方向施力,盡量將右膝蓋拉向左肩膀 。 Step 4:一次要維持 30 秒,做 3 次之後,換腳並重覆剛才的動作。 Step 5:接著再做下一套伸展動作。背部平躺,膝蓋彎曲,腳掌平貼在床上。 Step 6:將右腳踝放在左膝蓋上,形成「4」字型。 Step 7:雙手繞到左膝後方,慢慢將兩隻腳拉近胸部,但是右膝朝反方向出力,推離胸部。 Step 8:一次動作要維持 30 秒,做 3 次之後,換腳並重覆動作。
常拉筋可預防坐骨神經痛 經常進行適量的拉筋運動,能增強肌腱柔韌度及肌肉力量,幫助支撐脊椎。運動應由平時做起,不要勉強自己一次做得太多,宜循序漸進,持之以恆,慢慢達成目標。當然,姿勢正確很重要,做任何拉筋動作時,倘若感到痛楚,應立即停止動作,並諮詢醫生或物理治療師意見。 HarpersBazaar.com.hk