Báo Một Thế Giới: Những tư thế, động tác thể dục cần tránh với người đau cột sống

56% người bị đau lưng do ảnh hưởng bởi các hoạt động hằng ngày. Ngồi sai tư thế khi lái xe, ngồi quá nhiều, không tập luyện thể thao nhưng k...

56% người bị đau lưng do ảnh hưởng bởi các hoạt động hằng ngày. Ngồi sai tư thế khi lái xe, ngồi quá nhiều, không tập luyện thể thao nhưng khi luyện tập lại lạm dụng các bài tập gập thân để rèn cơ bụng,… có thể khiến bạn đau lưng, gây hỏng cột sống.

Bài viết này thuộc danh mục:✅ Sức khỏe - Y tế, được chúng tôi tổng hợp từ báo Một Thế Giới, nguồn bài: https://motthegioi.vn/suc-khoe-c-84/nhung-tu-the-dong-tac-the-duc-can-tranh-voi-nguoi-dau-cot-song-111199.html

Động tác tập cơ bụng có thể làm bạn đau lưng hơn vì nó gây ra sự mất cân bằng - Ảnh: Internet

Đứng tựa bằng 1 chân

Tựa bằng 1 chân khi đứng có thể tạo cảm giác thoải mái đặc biệt khi bạn đứng quá lâu. Tuy nhiên, thay vì sử dụng các cơ ở vùng bụng, lưng, và xương chậu để giữ cơ thể đứng thẳng, bạn lại đặt quá nhiều áp lực về 1 phía của thắt lưng và hông. Theo thời gian, tư thế này có thể dẫn đến sự mất cân bằng ở khu vực xương chậu, gây ra căng cơ vùng thắt lưng và mông.

Đứng khom lưng

Khom lưng là tư thế mà khung xương chậu bị chùn xuống, vùng thắt lưng thẳng thay vì cong tự nhiên. Cột sống mất sự cân bằng, người có khuynh hướng tựa vào phía trước khi bạn đứng hoặc đi bộ, gây ra các căng thẳng vùng cổ và lưng trên.

Nâng tạ

Động tác cúi xuống và nâng tạ lên sẽ gây sốc cho cột sống, động tác nằm ngửa và đẩy tạ lên cũng có thể khiến cho bệnh trầm trọng hơn bởi các triệu chứng đau dồn dập. Do đó, tốt nhất hãy tránh xa các động tác nâng và đẩy tạ vì nó gây quá tải cho cột sống vốn đang bị yếu của bạn.

Giữ ống nghe điện thoại giữa tai và vai

Phần lớn dân văn phòng bận rộn thường có thói quen kẹp điện thoại giữa tai và vai. Động tác này có thể gây căng thẳng lên cơ vùng cổ, lưng trên, vai và mô mềm, dẫn đến sự mất cân bằng cơ cổ bên trái và phải.

Bạn nên tập thói quen dùng tay giữ điện thoại hoặc sử dụng các thiết bị nghe không dùng tay.

Động tác ngồi xổm

Ngồi xổm là tư thế tăng các lực nén lên phần cột sống và đĩa đệm. Ngồi xổm lâu sẽ khiến phần đĩa đệm bị chèn ép lâu, không hấp thụ được chất dinh dưỡng cũng là nguyên nhân gây thoát vị đĩa đệm, ảnh hưởng đến cột sống gây đau lưng.

Gập bụng

Chúng ta biết rằng phần tâm cơ thể (bụng, hông, lưng dưới) khỏe sẽ bảo vệ lưng, đó là sự thật. Nhưng bài tập cơ bụng không giúp ổn định lưng của bạn. Trên thực tế, bài tập cơ bụng có thể làm bạn đau lưng hơn vì nó gây ra sự mất cân bằng. Đó là khi tình trạng cơ thể bị nén quá mức, kết quả là phần tâm cơ thể của bạn cong về phía trước như hình chữ C, lâu ngày gây gù lưng, hỏng dáng, cong vẹo cột sống.

Hít đất

Cũng như gập bụng và nâng tạ, hít đất là bài tập thể dục phổ biến được nhiều người áp dụng thực hiện tại nhà. Tuy nhiên động tác này sẽ tạo một lực không nhỏ lên các dây thần kinh cột sống, chèn ép dây thần kinh gây đau lưng dai dẳng.

Thu Thủy (t/h)

Tìm kiếm:✨

  • Đau lưng, Cột sống, Xương chậu, Nâng tạ, Đĩa đệm, Thể dục, Cơ cổ, Cơ thể, Hấp thụ, Làm bạn, Cân bằng, Chèn ép, T/h, Nằm ngửa, Khuynh hướng, Thần kinh, Lạm dụng, Tập luyện, Triệu chứng, Dinh dưỡng, Điện thoại, Đốt sống cổ, Khung chậu, Nằm sấp, Nằm nghiêng, Dây thần kinh

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Đọc Báo mới Mobile [Việt Nam Net, VNExpress, Bóng Đá 24h]: Báo Một Thế Giới: Những tư thế, động tác thể dục cần tránh với người đau cột sống
Báo Một Thế Giới: Những tư thế, động tác thể dục cần tránh với người đau cột sống
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