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〔自由健康頻道〕上班或讀書一整天,長時間坐在硬梆梆的椅子上,一天下來總讓人腰痠背痛,到底久坐腰痠痛要怎辦?骨科醫師在臉書分享選擇桌椅的5大撇步。

骨科醫師張嘉哲在臉書「張嘉哲 骨科醫師」發文表示。辦公時身體需再更往前靠近桌子做事,因此髖屈角度要夠大、淺層臀大肌長度要足夠,髖屈至少需有120度,才能輕鬆應付往前辦公而不彎腰。

挑選椅子跟桌子減少腰的負擔很重要,張嘉哲表示,

選椅子跟桌子的重點如下:

●椅子要夠高

至少要高過小腿長度,過低的椅子,若要維持腰椎不彎曲,對髖屈角度要求會更高。

●椅子坐墊深度不可太深

深度應約略等於大腿長度,雖然能靠著背感覺較舒適,但若座墊深度太深(靠背離椅子前緣太遠),身體長時間往後靠將容易造成腰椎彎曲,若堅持要坐這種椅子,可適度用枕頭等東西給予腰椎支撐。

●盡量讓椅子靠近桌緣

可有效減少辦公時身體彎曲向前對髖屈角度的需求。

●桌面高度要夠高

避免辦公時身體虛向前、向下彎曲而感到不適,並同時減少胸椎、駝背、肩頸問題,選擇可調整椅子高度的人體工學椅即可解決。。

●盡量減少膝蓋伸直動作

若腿後肌群過緊,膝蓋伸直的動作容易強迫腰椎彎曲,這類動作最常出現在沙發或躺椅。

不過張嘉哲也提醒,雖然好的座椅能減少腰痠背痛的情況,但平時仍應多拉筋,而且如果自己不注意姿勢,坐再好的椅子仍會傷腰椎。更重要的是要了解自己身體為何痠痛。以坐姿來分析,是偏向「腰椎彎曲」的動作,因此多數人的腰痠痛屬於偏向「腰椎過多彎曲」的腰痛,這類的腰痠痛重點需評估平常腰椎彎曲情況,包含以下兩個檢測:

1.坐姿前傾

測試能否將身體前傾至髖關節彎曲120度,並維持腰椎中立

2.坐姿抬腿

測試能否將膝蓋伸直至離水平10度,並維持腰椎中立

若無法達成上述目標角度,代表你坐著的過程中很常維持腰椎彎曲的狀態,彎久了,腰椎對彎曲的耐受度就會變差,就會出現久坐腰痠、彎腰搬東西就閃到腰,也會容易出現椎間盤突出的問題。

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