腰(yao)扭(niu)(niu)傷了怎么辦(ban) 腰(yao)部扭(niu)(niu)傷具體功(gong)能鍛煉
急(ji)性(xing)腰(yao)(yao)(yao)(yao)扭(niu)傷(shang)(shang)(shang)是由于扭(niu)腰(yao)(yao)(yao)(yao)、彎腰(yao)(yao)(yao)(yao)和(he)(he)過伸腰(yao)(yao)(yao)(yao)時(shi),以(yi)(yi)(yi)及(ji)提舉重(zhong)(zhong)(zhong)物(wu)等(deng)活(huo)動時(shi),所(suo)造(zao)成腰(yao)(yao)(yao)(yao)部肌肉(rou)、聲速呼關(guan)(guan)節的過度(du)牽拉,扭(niu)轉而引起的損傷(shang)(shang)(shang)。此病發好于腰(yao)(yao)(yao)(yao)部。傷(shang)(shang)(shang)后(hou)立即出(chu)現腰(yao)(yao)(yao)(yao)背劇(ju)痛(tong)(tong),腰(yao)(yao)(yao)(yao)肌緊(jin)張和(he)(he)痙(jing)(jing)攣,腰(yao)(yao)(yao)(yao)椎各(ge)方向活(huo)動有明顯限制,有時(shi)局(ju)部壓痛(tong)(tong)明顯,若在(zai)(zai)早期獲得積極而合理的治療(liao),一般(ban)多能(neng)治愈但若處(chu)理不(bu)當,可演變(bian)為長期慢性(xing)腰(yao)(yao)(yao)(yao)痛(tong)(tong)。預防(fang)腰(yao)(yao)(yao)(yao)扭(niu)傷(shang)(shang)(shang)要(yao)注意保擴腰(yao)(yao)(yao)(yao)部的生理功能(neng),腰(yao)(yao)(yao)(yao)部活(huo)動時(shi)動作應(ying)協調(diao)、姿勢要(yao)正(zheng)確,如抬杠重(zhong)(zhong)(zhong)物(wu)時(shi),盡量讓胸、腰(yao)(yao)(yao)(yao)部挺(ting)直,髖、膝(xi)部屈曲,起身時(shi)應(ying)以(yi)(yi)(yi)下肢用(yong)力(li)為主(zhu),站穩后(hou)再邁步;搬(ban)、提重(zhong)(zhong)(zhong)物(wu)時(shi),應(ying)取(qu)半蹲位(wei),使物(wu)體(ti)盡量靠近身體(ti),避(bi)免提起過重(zhong)(zhong)(zhong)物(wu)體(ti)。在(zai)(zai)搬(ban)重(zhong)(zhong)(zhong)物(wu)時(shi),注意力(li)要(yao)集中(zhong)(zhong),以(yi)(yi)(yi)防(fang)因腰(yao)(yao)(yao)(yao)部活(huo)動范(fan)圍過大,而使腰(yao)(yao)(yao)(yao)部肌肉(rou)用(yong)力(li)失調(diao),注意勞逸結合,不(bu)要(yao)在(zai)(zai)一個固定體(ti)位(wei)和(he)(he)強迫(po)姿勢中(zhong)(zhong)過久(jiu)的工作。平(ping)時(shi),就(jiu)加強體(ti)育鍛煉,在(zai)(zai)急(ji)性(xing)能(neng)腰(yao)(yao)(yao)(yao)扭(niu)傷(shang)(shang)(shang)后(hou),應(ying)臥硬板床休(xiu)息(xi),至(zhi)少在(zai)(zai)1周以(yi)(yi)(yi)上。可減(jian)輕肌肉(rou)痙(jing)(jing)攣和(he)(he)產痛(tong)(tong)。對急(ji)性(xing)腰(yao)(yao)(yao)(yao)部韌(ren)帶或關(guan)(guan)節扭(niu)傷(shang)(shang)(shang),應(ying)需(xu)臥床休(xiu)息(xi)3~4周,嚴(yan)重(zhong)(zhong)(zhong)者,可行(xing)骨盆(pen)牽引,并配合輔助治療(liao)。可作理療(liao)、推(tui)拿、熱敷及(ji)閉封療(liao)法等(deng),當急(ji)性(xing)疼痛(tong)(tong)減(jian)輕后(hou),誚逐漸鍛煉腰(yao)(yao)(yao)(yao)部肌肉(rou),能(neng)促進(jin)組(zu)織(zhi)的修(xiu)復和(he)(he)愈合。防(fang)止粘(zhan)連和(he)(he)肌肉(rou)萎縮。
具體腰部功能鍛煉:
1、 腰部回旋(xuan)(xuan)運動。雙足分開與肩同寬站立,雙手叉腰,腰部作順時(shi)針(zhen)及逆時(shi)針(zhen)方向交替(ti)旋(xuan)(xuan)轉(zhuan),旋(xuan)(xuan)轉(zhuan)由(you)慢到快,由(you)小到大(da),反復進行。
2、仰臥(wo)位背伸肌(ji)鍛煉:
A、五點支撐法:取(qu)仰臥位(wei),雙(shuang)側屈肘(zhou)、屈膝(xi),以(yi)頭、雙(shuang)足、雙(shuang)肘(zhou)五點作支撐,用力將(jiang)腰拱起(qi)(亦可用雙(shuang)手掌托腰拱起(qi)),反(fan)復練習。
B、三(san)點(dian)(dian)支(zhi)撐法(fa):經五點(dian)(dian)支(zhi)撐鍛(duan)煉(lian)后,腰部肌肉較好者(zhe)可把雙(shuang)臂置于胸前,以頭及雙(shuang)足三(san)點(dian)(dian)作支(zhi)撐,用力作拱腰鍛(duan)煉(lian),反復多次。
C、四(si)點支撐(cheng)法:即在前(qian)者的基(ji)礎上,以(yi)雙(shuang)手、雙(shuang)足四(si)點支撐(cheng)作拱橋式鍛煉,反復多次。
3、 俯臥位鍛煉:
A、抬頭插胸伸臂俯臥,兩(liang)上肢緊(jin)貼于軀干(gan)兩(liang)側伸直,作(zuo)抬頭挺胸,反復操練。
B、伸直(zhi)抬雙(shuang)腿(tui):基本姿勢同前,將(jiang)抬頭挺胸(xiong)改為(wei)伸直(zhi)抬雙(shuang)腿(tui),反(fan)復操練(lian)。
C、抬(tai)頭(tou)挺胸(xiong)抬(tai)腿(又(you)稱飛燕式):結(jie)合前兩者,以腹部(bu)著床(chuang),頭(tou)、手(shou)胸(xiong)及兩下肢一(yi)起上抬(tai),反復多次。