Protect your lower back

保持良好的姿势

postures

良好的姿势不仅能预防下背部痛，而且能帮助你正确呼吸，支撑强壮的身体。下面是一些改善姿势的小技巧：^2-5

站立或坐着时避免懒散。挺直的姿势可更好地支撑下背部。
站立时，双脚保持平衡。
使用带有下背部支撑且高度适合所做工作的椅子。定期改变坐姿或在办公室里走动，以减轻下背部的压力。

睡硬床。采用胎儿式睡姿，即保持侧卧，膝盖向上屈起并靠近腹部，可以帮助放松脊柱的关节，减轻下背部的压力。
搬起重物时，屈膝，收腹，保持低头，背部挺直，头与背保持在一条直线上。让重物靠近身体，不要扭转身体。

健康饮食

腰部的赘肉会拉伤下背部的肌肉。⁶健康饮食可以帮助你：^6,7

如果超重，则帮助减轻体重；如果体重为健康水平，则帮助保持体重。
通过提供维生素和矿物质(例如钙、镁、维生素D)来保持脊椎和骨骼强壮。

规律运动

exercise

增强和伸展肌肉并提高柔韧性的运动有助于预防下背部疼痛，例如散步、游泳或瑜伽等。如果发生急性下背部疼痛，应在头几天停止所有正常的体育活动，以减轻疼痛，然后慢慢恢复。以下是一些有助于加强和伸展背部的运动：^8,9

屈肌运动：包括前弯腰。它可以减轻神经压力，伸展背部和臀部肌肉，增强腹部肌肉。
伸展运动：后弯腰（例如抬腿和抬高上半身）。它可减少扩散到身体不同部位的疼痛。

伸展运动：它可以增强肌肉运动、弯曲和扭曲的能力。同时还能够减小肌肉僵硬度并提供更大的运动范围。
有氧运动：快走、慢跑、游泳等运动可在较长时间(如30分钟)内增强心率。下背部痛的人应避免高强度运动。

在开始新的饮食或运动计划之前，请先与医疗服务提供者讨论。

参考

These 12 Exercises Will Help You Reap the Health Benefits of Good Posture | Healthline website. Healthline.com. 2018 [Cited 17 January 2020]. Available from https://www.healthline.com/health/fitness-exercise/posture-benefits#14
Common posture mistakes and fixes | NHS website. nhs.uk. 2016 [Cited 17 January 2020]. Available from https://www.nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/
Triano J. Office Chair: How to Reduce Back Pain? | SPINE-health [Internet]. spine-health.com. 2010. [Cited 17 January 2020]. Available from https://www.spine-health.com/wellness/ergonomics/office-chair-how-reduce-back-pain
Morrison W. The Best Sleeping Positions for Lower Back Pain, Alignment Tips, and More | Healthline [Internet]. Healthline.com. 2017. [Cited 17 January 2020]. Available from https://www.healthline.com/health/healthy-sleep/best-sleeping-position-for-lower-back-pain
Lifting and bending the right way | MedlinePlus [Internet]. Medlineplus.gov. 2017. [Cited 17 January 2020]. Available from https://medlineplus.gov/ency/patientinstructions/000414.htm
Andrews K. A Healthy Weight for a Healthy Back | SPINE-health [Internet]. spine-health.com. 2004. [Cited 17 January 2020]. Available from https://www.spine-health.com/wellness/nutrition-diet-weight-loss/a-healthy-weight-a-healthy-back
Andrews K. Food for Thought: Diet and Nutrition for a Healthy Back | SPINE-health [Internet]. spine-health.com. 2017 [Cited 17 January 2020]. Available from https://www.spine-health.com/wellness/nutrition-diet-weight-loss/food-thought-diet-and-nutrition-a-healthy-back
Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2).pii:E22.
Schepart A. How To Protect Your Lower Back | Get Healthy Stay Healthy [Internet]. gethealthystayhealthy.com. 2017 [Cited 17 January 2020]. Available from https://www.gethealthystayhealthy.com/tools/how-to-protect-your-lower-back

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保护您的下背部

保持良好的姿势

健康饮食

规律运动

参考