کمردرد

3 اشتباه رایج که درد کمر شما را بدتر میکند

3 اشباه رایج که بدتر میکند کمردرد

درد کمر یکی از شایع‌ترین بیماری‌های مزمن است و ممکن است شما با انجام عادات نادرست، این درد را تشدید کنید. در اینجا سه اشتباه رایج وجود دارد که باید فوراً آنها را اصلاح کنید.

ژست نامناسب

1. سبک زندگی نشسته

یک فرد معمولی به طور میانگین ۹ ساعت در روز را جلوی صفحه نمایش‌ها می‌گذراند و بیشتر این زمان در حالت نشسته است. نشستن ۴۰ درصد بیشتر از ایستادن به ستون فقرات شما فشار وارد می‌کند. با این حال، با روزهای شلوغ کاری، آخرین چیزی که به آن فکر می‌کنیم، کشش و ایستادن است. نتیجه این است که عضلات ضعیف می‌شوند و کمر ما آسیب می‌بیند. راه‌حل این است که یک یادآور در تلفن خود تنظیم کنید تا هر یک تا دو ساعت یکبار بلند شده و کشش انجام دهید.

روتین نامناسب که کمردرد را بدتر میکند

2. وضعیت بد نشستن

همراه با یک سبک زندگی غیر فعال، وضعیت بد نشستن قطعاً شرایط را بدتر می‌کند.

نحوه ی درست ایستادن و راه رفتن برای جلوگیری از کمردرد

ساعات طولانی قوز کردن برای نگاه کردن به صفحه نمایش، باعث می‌شود شانه‌های شما به داخل بچرخند و ساختار آناتومیکی ستون فقرات شما تغییر کند. این می‌تواند به نیمه‌دررفتگی ستون فقرات (عدم تطابق مهره‌ها)، محدودیت‌های رگ‌های خونی و عصب‌ها منجر شود. همه این عوامل باعث درد بیشتر و افزایش خطر لخته‌های خونی می‌شوند.

با این حال، وضعیت بدن هنگام ایستادن و راه رفتن نیز یکی دیگر از عواملی است که مردم معمولاً نادیده می‌گیرند.

هنگام ایستادن، شانه‌ها و کمر شما باید در یک راستا باشند و از عضلات شکم برای نگه داشتن تنه خود در حالت صاف استفاده کنید. زانوها نباید قفل شوند بلکه باید کمی خم باشند تا فشار روی لگن کاهش یابد.

برای راه رفتن، چانه شما باید موازی با زمین باشد و ابتدا پاشنه پا روی زمین قرار بگیرد. شکم و باسن نیز باید با بدن هماهنگ باشند.

تشک نامناسب که موجب کمردرد میشود

3. تشک کهنه

ما 1/3 از زمان خود را در خواب بر روی تشک‌هایمان می‌گذرانیم، اما اغلب تمایل داریم که تعویض آنها را نادیده بگیریم. برخلاف شراب، تشک‌ها با گذشت زمان بهتر نمی‌شوند. یک تشک کهنه هیچ پشتیبانی‌ای ارائه نمی‌دهد و احساس می‌کنید که توسط آن بلعیده می‌شوید. علاوه بر این، شب‌های بی‌خوابی نیز همراه با آن خواهد بود.

چه دچار کمر درد باشید یا نه، یک تشک باید هر ۸ سال یکبار تعویض شود و هر دو ماه یکبار برگردانده شود. علاوه بر این، به طور منظم از تشک خود مراقبت کنید و هر زمان که ممکن است آن را هوا دهید زیرا رطوبت زیادی جمع می‌کند و از نشستن روی تخت یا لبه آن خودداری کنید.

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