Sitting for long periods of time can easily cause back pain because "two parts" are not working hard! Doctors reveal the principle of "three 90 degrees" to help you raise your head and chest
Young people may suffer from “mother’s hands” and back pain caused by sitting at work for long periods of time.
Young people or middle-aged office workers will inevitably encounter the problem of sitting for long periods of time. If you have poor posture while working, you may cause damage to certain joints. Dr. Wei Guozhan, the attending physician of the Rehabilitation Department of Cathay General Hospital, said in an exclusive interview that there are many young people in the clinic who suffer from muscle compensation and even muscle soreness due to long-term poor posture. Commonly seen are muscle soreness in the back or neck.
In addition, office workers generally use 3C products for long periods of time. Will holding the mouse for too long lead to inflammation? Dr. Wei Guozhan said that the discomfort experienced by young people after using a mouse is mostly caused by tendon inflammation in the thumb area (commonly known as mother’s hand), which can be relieved through moderate rest; however, middle-aged and elderly people may have degenerative arthritis problems themselves and overuse. Mouse can easily cause acute attacks of arthritis and even joint swelling and pain. Young people should pay more attention to proper rest. If symptoms persist, they should seek medical examination and treatment immediately.
Is it because “two parts” are not working hard for frequent back pain? The “Three 90 Degrees” principle helps to raise your head and chest
Some experts once claimed that sitting in an excessively “head-up and chest-out” posture may cause damage to the spine and even lead to compensatory behavior. Dr. Wei Guozhan clarified that moderately raising the head and chest helps the core muscles and back muscles to support the body. If you fully lean your upper body on the back of a chair, the lack of active contraction of the back and abdominal muscles may lead to muscle weakness. Coupled with the lack of stretching from sitting for a long time, back pain may become more severe in the long run.
Therefore, it is recommended that office workers can perform moderate resistance training targeting the core and back muscles in their free time to help the two major muscle groups support the spine, so that they can naturally raise their heads and chest while sitting. As for how to know whether your sitting posture is correct? Dr. Wei Guozhan said that when working or studying, people can follow the “three 90-degree” principle to sit upright and upright:
When adjusting the height of the office chair, the principle is that when the feet are placed on the ground, the knees can present a 90-degree angle.
Under the premise of correct sitting posture, the hip joint and waist should be at 90 degrees as much as possible, which can also be assisted by a waist pillow.
Try to choose a chair with handles on both sides so that your elbows can naturally show a 90-degree angle.
Long-term poor sitting posture causes pain in specific areas. What will be the consequences if you do not seek medical treatment? Dr. Wei Guozhan believes that if acute pain is not treated early, it will easily form “chronic pain” after more than 3 months. In addition to affecting mood and causing depression and anxiety, it affects sleep quality and even causes pain sensitization. It is recommended that if you have muscle soreness, you should seek medical treatment as soon as possible.
Is “electrotherapy” effective if my muscles are sore after working for a long time?
Dr. Wei Guozhan emphasized that electrotherapy has many different effects. In addition to relieving pain, it can also promote blood circulation and relax muscles. However, it is still recommended to consult a rehabilitation physician before use. In addition, don’t forget to do basic stretching and massage. It can better prevent the recurrence of muscle soreness.
In addition, Dr. Wei Guozhan recommends that young people should get up, rest and stretch their muscles moderately between 30 minutes and 1 hour of working. If you have old injuries or acute pain problems, you should go to the rehabilitation department to seek medical treatment as soon as possible. Do not delay medical treatment, which may cause muscle compensation or even affect daily life, which may make treatment more difficult.
How to deal with sports sprains urgently? Doctor: “This kind of capsize” accounts for more than 70% of the total
Speaking of sprains, there are many people in the clinic who love ball games and have sprained their ankles due to excessive exercise. Dr. Wei Guozhan said that the ligaments of the foot can be roughly divided into “lateral ligaments” and “medial ligaments”. The former is relatively fragile and is prone to tearing when the ankle is inverted; the latter is relatively strong, so if it is injured, the patient must be careful about injury. When the external force impact is greater. Clinically, 70-80% of patients suffer from lateral ligament injuries, which is called “ankle inversion”.
Dr. Wei Guozhan emphasized that generally speaking, the goal of acute treatment after injury is to relieve pain and eliminate swelling. Ice compresses will be used to reduce swelling and pain as an emergency treatment and appropriate immobilization will be provided. After the swelling and pain are relieved, medical instruments will be used. As auxiliary treatments, such as electrotherapy and ultrasound, they promote blood circulation and help tissue repair. Electrotherapy also has the effect of relieving pain.
In addition, it is recommended that patients actively cooperate with doctors for rehabilitation. After the acute swelling and pain are relieved, they need to fully move the ankle joint without weight bearing to avoid joint contracture.
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