防治腰痛首选“快走慢跑”
<FONT size=4>腰痛是办公族经常发生的身体不适症状，多数人<SPAN id=S__699_ADDIV_1 onmouseover="S__699.SHOWFLOW(是因为,1,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(是因为,1,event);" onmouseout="S__699.hidden(1);;this.style.textDecoration=underline;" oncontentextmenu="return false">是因为</SPAN>久坐不动，腰椎骨骼及<SPAN id=S__699_ADDIV_8 onmouseover="S__699.SHOWFLOW(周围,8,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(周围,8,event);" onmouseout="S__699.hidden(8);;this.style.textDecoration=underline;" oncontentextmenu="return false">周围</SPAN>肌肉老化和紧张所致。天津市第一<SPAN id=S__699_ADDIV_2 onmouseover="S__699.SHOWFLOW(中心,2,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(中心,2,event);" onmouseout="S__699.hidden(2);;this.style.textDecoration=underline;" oncontentextmenu="return false">中心</SPAN>医院骨科<SPAN id=S__699_ADDIV_6 onmouseover="S__699.SHOWFLOW(学部,6,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(学部,6,event);" onmouseout="S__699.hidden(6);;this.style.textDecoration=underline;" oncontentextmenu="return false">学部</SPAN>主任姜文学提醒，合理正确的腰椎锻炼是治疗和预防腰痛的<SPAN id=S__699_ADDIV_3 onmouseover="S__699.SHOWFLOW(良药,3,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(良药,3,event);" onmouseout="S__699.hidden(3);;this.style.textDecoration=underline;" oncontentextmenu="return false">良药</SPAN>。<BR><BR> 姜文学说，正确的腰椎锻炼原则是不增加腰椎负担。首先，腰痛时尽量不做锻炼。其次，锻炼强度要由小到大逐渐增加，突然用力或需爆发力的锻炼对腰椎不利，应尽量避免。第三，锻炼要有规律，一般一周三次或三次以上、每次２０分钟为宜。<BR><BR> 在锻炼项目的选择上，姜文学认为，有氧运动能减轻腰椎负担，并能增强腰椎柔韧性和肌肉力量，能有效缓解和预防腰痛。首选运动是快走和慢跑。进行这两项运动时应穿有弹性的运动鞋，<SPAN id=S__699_ADDIV_7 onmouseover="S__699.SHOWFLOW(抬头挺胸,7,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(抬头挺胸,7,event);" onmouseout="S__699.hidden(7);;this.style.textDecoration=underline;" oncontentextmenu="return false">抬头挺胸</SPAN>，每天或<SPAN id=S__699_ADDIV_4 onmouseover="S__699.SHOWFLOW(隔日,4,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(隔日,4,event);" onmouseout="S__699.hidden(4);;this.style.textDecoration=underline;" oncontentextmenu="return false">隔日</SPAN>活动３０分钟左右。建议腰椎术后患者<SPAN id=S__699_ADDIV_9 onmouseover="S__699.SHOWFLOW(快步,9,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(快步,9,event);" onmouseout="S__699.hidden(9);;this.style.textDecoration=underline;" oncontentextmenu="return false">快步</SPAN>行走，<SPAN id=S__699_ADDIV_0 onmouseover="S__699.SHOWFLOW(腰肌劳损,0,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(腰肌劳损,0,event);" onmouseout="S__699.hidden(0);;this.style.textDecoration=underline;" oncontentextmenu="return false">腰肌劳损</SPAN>等退行性腰椎病患者活动时间应有所限制，一旦发生腰痛症状应立刻停止活动。<BR><BR> 其次是骑自行车。骑车时车座尽量降低，把手高一点。骑车对腰椎管狭窄患者最有利，它<SPAN id=S__699_ADDIV_5 onmouseover="S__699.SHOWFLOW(可以,5,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(可以,5,event);" onmouseout="S__699.hidden(5);;this.style.textDecoration=underline;" oncontentextmenu="return false">可以</SPAN>增加腰椎管宽度和腰椎柔韧性，每天<SPAN id=S__699_ADDIV_10 onmouseover="S__699.SHOWFLOW(坚持,10,event);this.style.textDecoration=none;" style="CURSOR: pointer; COLOR: #6600ff; BORDER-BOTTOM: #6600ff 1px dotted; BACKGROUND-COLOR: transparent; TEXT-DECORATION: underline" onclick="S__699.SHOWFLOW(坚持,10,event);" onmouseout="S__699.hidden(10);;this.style.textDecoration=underline;" oncontentextmenu="return false">坚持</SPAN>３０分钟左右为宜。<BR><BR> 第三是登山运动。登山可锻炼大腿肌肉和腰肌力量，但过度劳累会增加腰椎负担。登山时应尽量避免斜坡角度大的山路，不应背着重物登山。登山时有意让腹肌用力，膝关节稍微屈曲。<BR><BR> 此外，游泳也是安全有效的对腰椎有利的运动，不会游泳的人可以在水中行走和跑步。<!--advertisement code begin--><!--advertisement code end--></FONT> 中老年人更是首选。 <FONT face=隶书 color=#0909f7 size=7> 还是游泳好!</FONT>
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