坐姿不对,腰受罪!常见的不良坐势,看看你有没有

龙8国际long8

长期以来,世界卫生组织(世界卫生组织)将“缉获”列为十大最常见死亡原因之一。据统计,每年有超过200万人死于久坐不动的死亡。据估计,到2020年,世界上70%的疾病都是久坐不动造成的。

计算机前的坐姿通常是不正确的。当工作紧张时,身体姿势常常被遗忘。这使得腰椎间盘处于高压多年,容易发生腰椎退变,撕裂和椎间盘突出。长时间坐着会加重腰椎及其椎间盘的压力,从而加速腰椎退变,导致椎间盘破裂,最终导致腰椎间盘突出等疾病。接下来,让空军军医大学唐都医院骨科廖波教授告诉我们一些常见的不良姿势。

8f6f973949594508904378494cfc758a

坐在错误的位置,腰部犯罪!你在关注你的坐姿吗?

1.坐在办公桌前:对于我们的上班族来说,坐着可能是白天最长的时间。在工作中,无意识地,上半身将向前倾斜,这看起来更舒适,但实际上脊柱上的压力大于背部拉伸时的压力。姿势决定健康,姿势最能避免身体前倾!这将使腰椎成为孤立的支撑点。从长远来看,人们容易出现腰部肌肉酸痛和疼痛,腰椎会扭曲变形,导致腰椎间盘突出症。

2,坐着半躺:是我们平时所说的“葛有力”,很多人都回到自己的家里,喜欢睡在沙发上,床上,其实这个位置很长时间都保持着腰椎缺乏足够的支撑,迫使发生原始曲率当骨盆向后倾斜时,椎间盘上的应力增加。此时,腰椎间盘上的负荷是正常坐位的两倍!它是躺着姿势的6倍!随着时间的推移,它会导致腰肌劳损,脊柱侧弯,甚至诱发腰椎间盘突出症!

60925f883c2b4a319cca05ece9ac8acf

3, sitting on the legs of the Erlang: When the person is lifting the legs, it is easy to bend over and hunchback, resulting in uneven distribution of pressure on the spine. The pelvis will drive the spine to rotate, causing the muscles to stretch, causing fatigue and soreness in the back muscles, and may even cause the spine to twist or bend.

4, the chair only sits half: when sitting, the hips only have a side with the chair, the back leaning against the back of the chair. At this time, the lumbar vertebrae is pressed and has no supporting force, and the whole body sinks, and the central axis of the body is followed by the backward movement. Maintaining this bad sitting posture for a long time is easy to cause low back pain, and even causes lumbar disc herniation, resulting in spinal deformity.

2fd39af81e424bd6a874854707ffcf88

5, squatting at the table in the morning to sleep: when squatting on the table, the spine can not maintain a normal bending state, easy to bring damage to the intervertebral disc and psoas muscle, resulting in lumbar disc herniation and lumbar muscle strain.

6, poor driving posture: the hips from the back seat can not fit the sitting position caused by the loss of the normal lordosis of the lumbar spine, aggravating the pressure of the vertebral body and intervertebral disc;

Most modern car designs reduce the height of the car, accompanied by a corresponding reduction in the driver's seat, so that the lower limbs are relatively straight, in this position, causing the pelvis to rotate backwards, further losing the front of the lumbar spine Convex;

With the design of the seat reclining, the neck needs to be in a state of about 20° flexion to meet the need to obtain a driving view.

What kind of sitting position is correct?

2ade353e92a74daa8f242f76f6fd4979

The picture shows the effects of various sitting postures on lumbar intervertebral pressure in detail. Among them, in the sitting position, there is a full back support of 105-110°, and the sitting intervertebral pressure is the smallest.

xx如果在使用计算机时无法完成此位置,则可以让背部和臀部完全放在椅背上。为了避免前倾,尽量将椅子靠近桌子,甚至在桌子下面。当椅子太高时,你可以在脚下垫。脚凳。大多数臀部坐在椅子前面大约1/2左右,所以最累。坐在地板上时,您可以坐在腰部后面,靠在墙上。如果你坐了大约1个小时,你应该站起来参加活动。

49cb705f500b4b85bf54d609cb2af228

正确的驾驶姿势包括:

1.臀部应尽可能靠近座位;

2.有效支撑腰部(如腰垫)以保持腰椎前凸;

3.调整前后座椅与脚踏板之间的距离,减小骨盆的角度;并且脚底的位置肯定会踩踏,这有助于使臀部适合座椅;

4.调整颈部支撑和屈曲的高度,有效支撑头部;建议使用颈枕(U形颈枕比传统颈枕更好)。