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六個家庭療法緩解腰酸背痛,最后一個很重要
2020-01-11 18:45   来源:  www.oceanofgameso.com   评论:0 点击:

六個家庭療法緩解腰酸背痛,最后一個很重要【搜狐健康】腰酸背痛是生活中的常见现象,除了寻求医生的帮助以

【搜狐健康】腰酸背痛是生活中的常见现象,除了寻求医生的帮助以外,一些家庭疗法也大有助益。加拿大版《读者文摘》近日分享了几个专家认可的家庭疗法,帮你缓解腰背痛的症状。

Sohu Health Backache is a common phenomenon in life, and some family therapies are helpful in addition to seeking help from doctors. The Canadian edition of Reader's Digest recently shared several expertly approved family therapies to help relieve the symptoms of low back pain.

如果你感到腰背酸痛,冰敷是很好的解决办法。纽约康奈尔医学院助理教授JenniferSolomon博士表示,冰敷对于运动后减少炎症和控制疼痛至关重要。“如果你的下肢正经历放射性疼痛,请继续给腰部冰敷,而不是腿部。”美国国家医学图书馆建议,可以在腰背疼痛开始后的48小时—72小时内进行冰敷,而后改成热敷。

Ice is a great solution if you feel sore back. Dr. Jennifer Solomon, an assistant professor at Cornell School of Medicine in New York, said ice is crucial to reducing inflammation and controlling pain after exercise. \"If your lower limbs are experiencing radiation pain, please continue to give ice to the waist, not to the legs. The National Library of Medicine suggests that ice can be applied within 48 to 72 hours of the onset of back pain and then changed to a hot compress.

如果是急性损伤,冰敷会有所帮助,但是从长远来看,一些腰部疼痛与肌肉僵硬有关,热敷可能会更有效。马里兰脊柱中心脊柱外科医生JustinPark博士认为,热敷有助于缓解肌肉紧张,并有助于增加运动范围,减轻疼痛。但需要注意的是,如果使用加热垫,不要让它过热,也不要一次使用一个小时以上,否则可能会对皮肤造成损害,引发更多健康问题。

Ice can help if it's acute, but in the long run, some waist pain is associated with muscle stiffness, and hot compresses may be more effective. Dr. Justin Park, a spinal surgeon at the Center of the Maryland Spine, believes that hot compresses help relieve muscle tension and help increase the range of exercise and relieve pain. But it's important to note that if you use a heating pad, don't let it overheat, and don't use it for more than an hour at a time, otherwise it may cause damage to the skin and cause more health problems.

其他快速有效的背痛疗法是非处方止痛药。Park博士说,不建议将扑热息痛(对乙酰氨基酚)用于肌肉拉伤和扭伤。如果你的背部受伤,最好的治疗方法是使用非甾体类抗炎药,常见的包括布洛芬和萘普生。这些药物有助于阻止血液流向该区域,以减轻疼痛。通过保持低炎症水平,可以减轻疼痛,更好地活动。

Other quick and effective treatments for back pain are over-the-counter painkillers. Dr Park said it was not recommended to use paracetamol (acetaminophen) for muscle strain and sprain. If you have a back injury, the best treatment is to use nonsteroidal anti-inflammatory drugs, which are common to include ibuprofen and naproxen. These drugs help stop blood flowing to the area to relieve pain. By maintaining low levels of inflammation, pain can be alleviated and better activity can be achieved.

如果你想自然而然地缓解背部疼痛,休息至关重要。Park博士认为,尽管并不是说要卧床休息,但要从你的日常活动中抽出两到三天来去健身房,这可能会使疼痛加剧,并进一步伤害背部的肌肉组织。但他补充说,低强度的伸展运动和散步应该是可以的。

Rest is vital if you want to relieve back pain naturally. Dr Park believes that while it's not meant to be bed rest, pulling two to three days out of your daily activities to go to the gym can exacerbate the pain and further damage muscle tissue in your back. But he added that low-intensity stretches and walks should be OK.

实际上,运动被认为在预防和减轻慢性腰痛方面是有益的。例如,2018年发表在《美国流行病学杂志》上的一项随机对照试验研究发现,锻炼的人比没有锻炼的人患背痛的风险降低了33%。在有腰痛的人中,锻炼可以减轻与之相关的严重程度和残疾风险。研究人员建议每周可以做两到三次的拉伸或有氧运动来加强力量。

In fact, exercise is considered beneficial in preventing and alleviating chronic low back pain. For example, a randomized controlled study published in the American Journal of Epidemiology in 2018 found that people who exercised had a 33 percent lower risk of back pain than those who didn't. In people with low back pain, exercise reduces the associated severity and disability risk. The researchers suggest that you can do stretching or aerobic exercise two to three times a week to strengthen your strength.

在家中治疗背痛的另一种方法是使用缓解背痛的药膏和贴剂。贴剂或药膏中的药物可以“迷惑”你背部肌肉的神经末梢,通过使神经末梢感到冷或热,可以分散肌肉组织的疼痛。此外,他们产生的热量可以大大舒缓已经劳损或扭伤的肌肉。覆盖面较大的贴剂可能更方便,但是如果你背部,腰部或大面积区域的肌肉劳损,药膏可能会更好。如果无法碰到痛处,可以寻求亲人的帮忙,将药膏擦到你的背部。

Another way to treat back pain at home is to use ointments and patches to relieve it. Drugs in patches or ointments can \"confuse\" the nerve endings of the muscles in your back, dispersing the pain of muscle tissue by making the nerve endings feel cold or hot. In addition, the heat they produce can greatly soothe muscles that have been straining or sprained. Greater coverage of the patch may be more convenient, but if you have muscle strain in your back, waist or large area, the ointment may be better. If you can't touch the pain, ask your loved ones for help and rub the ointment on your back.

用家庭疗法对背部疼痛进行自我治疗在一定程度上是有意义的,Park博士表示,“可以自我治疗一两个星期,但如果几个星期后你的疼痛并没有好转,甚至持续加重或一到晚上就变得很严重,请去看医生,以找到其他可能的帮助。”

It makes sense to self-treat back pain with family therapy, says Dr Park,\" to be able to self-treat for a week or two, but if your pain doesn't improve after a few weeks, or even continues to get worse or becomes serious at night, see a doctor to find other possible help.\"


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