腰肌勞損：為何年輕人也會中招？

近年來，醫院門診中因腰痛問題求醫的年輕人越來越多，他們通常沒有明顯的外傷史或重體力勞動經曆。這些患者多是辦公室白領或金領，長時間坐著工作，有時疼痛感會在勞累後加劇，休息或睡眠後減輕。許多人疑惑，年紀輕輕、未從事體力勞動，怎會遭遇腰肌勞損？

腰肌勞損：不僅僅是體力勞動者的“專利”

腰肌勞損，醫學上也稱為功能性腰痛或腰背肌筋膜炎，是一種常見的腰部疾病。它並非只發生在體力勞動者身上，而是可能由多種因素引起，包括長期不良姿勢、肌肉過度拉伸或撕裂等。

常見原因

- 長期不良姿勢：長時間保持同一姿勢，如久坐、久站或彎腰，可能導致腰背部肌肉長時間牽拉，超出承受限度。
- 腰椎間盤突出或椎管狹窄：這些疾病可能使個體更容易發生腰肌勞損。
- 環境因素：寒冷、潮濕的環境可能誘發或加重腰部肌肉的慢性無菌性炎症。

高風險人群

- 過瘦或過胖者：體重問題可能增加腰部負擔。
- 體力勞動者：長期從事重體力工作。
- 長時間久坐或久站者：辦公室工作者、司機等。
- 長期彎腰工作者：建築工人、清潔工等。

腰肌勞損的症狀

- 間斷性疼痛：疼痛性質多為酸痛，活動時加重，休息時減輕。
- 久坐或久站後疼痛：適當活動或改變體位後可減輕。

預防與治療腰肌勞損

預防措施

1. 調整不良姿勢：定時調整坐姿，避免長時間保持同一姿勢。
2. 鍛煉腰背部肌肉：增強肌肉力量和彈性，減少勞損風險。
3. 注意駕駛坐姿：長途駕駛時定時休息，舒展身體。
4. 保持體重：減肥戒煙，控制體重。
5. 避免潮濕寒冷環境：根據氣候變化增添衣物，避免受涼。

自我按摩方法

- 腰背自我叩擊按摩法：握空拳輕輕叩擊腰部，然後按摩揉搓，一日兩次。

腰肌勞損不再是老年人或體力勞動者的專屬疾病，現代生活方式使得許多年輕人也面臨這一問題。通過改善日常習慣和增加適當的體育鍛煉，我們可以有效地預防和緩解腰肌勞損，保持腰部健康。

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