![腰突患者推荐|保护腰椎的八个好物以及提升腰椎肌肉力量锻炼手册](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/55f/f0c/c92/2e61dd0ce2a2887df439bab.jpg_1280_1280_3_1a42.jpg)
因为长时间坐着不活动,腰背很容易感觉僵硬,一个不小心就可能腰椎间盘突出
因为pandemic,居家办公,大家照顾好自己腰椎健康,也可以同时锻炼腰部肌肉,防止受伤!
下面推荐几种我个人用过,觉得有帮助的几个物件。
最后面是医生给我的锻炼腰部肌肉的手册。腰椎间盘突出或者膨出,是因为腰部肌肉力量不够,一个寸劲没用好,就伤害到了腰椎,所以我们要锻炼好腰部的肌肉,避免再次发生这种情况。
桌椅区
1.后背垫
我用的这一款有延长带子,什么大小的椅子都能给你固定得稳稳当当,全都安排了!
![71+ceNV7Z1L._AC_SL1000_.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/d83/4d0/f9b/5711bf786854e714defa4b6.jpg_1080_0_40_a523.jpg)
![61fkDaFDvGL._AC_SL1000_.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/93f/145/afc/dd2e1f44b6c1d25c0c12c90.jpg_1080_0_40_f879.jpg)
![61408Uum1YL._AC_SL1000_.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/4f9/550/c7f/1ebad919b9566560dd7bfbb.jpg_1080_0_40_fbd4.jpg)
https://www.amazon.com/gp/product/B08HPLZYS9/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1
2.坐垫
记忆海绵,防止坐久了,血液循环不畅,而且坐着很舒服。主要的担心是,用的时间久了,记忆海绵会没有那么有弹性了。
![816j1U4cnUL._AC_SL1500_.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/e2e/60e/ea4/d0c523d769c68f70f486058.jpg_1080_0_40_bbb2.jpg)
![71hXeV+gTXL._AC_SL1500_.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/e04/3c2/295/c81d6daac61058bf268999a.jpg_1080_0_40_1cf8.jpg)
https://www.amazon.com/gp/product/B08F1XLGB1/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
3.脚踏板
坐着的时候,脚踩着它可以活动活动,而且保证脚被垫着,膝盖抬高,和坐垫靠垫一起,维持着正确的坐姿。
我的好朋友说我是脚踩缝纫机哈哈哈,心里有个缝纫机,哪里都是缝纫机。
![91ZcGX34jLL._AC_SL1500_.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/bf0/5e7/4f8/571704c45573b44ed939377.jpg_1080_0_40_71cb.jpg)
https://www.amazon.com/gp/product/B01DN8TG46/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
床上区
1.床上背垫/垫膝盖
这个可以拆洗
![51NR5ZS8e-L._AC_SL1000_.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/8fe/8f7/39e/f87f0d60c37c7e2239a012b.jpg_1080_0_40_8548.jpg)
![61Q6J-HtchL._AC_SL1000_.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/fe9/40f/7eb/cd5ca571f11efa338ba9f9a.jpg_1080_0_40_0bb7.jpg)
https://www.amazon.com/gp/product/B0746MLVML/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
2.腿枕
我记得我是在target还是walmart买的,我把商标剪掉了,也不知道是什么牌子的。
![WechatIMG220.jpeg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/62a/d9f/288/9c332ec518763549b4ac42f.jpeg_1080_0_40_360f.jpeg)
日常
1.按摩仪
因为腰椎间盘突出,所以不能按摩腰部,但是按摩颈椎的部分,我感觉也会缓解整体的疲劳。
![71PE6pQ6zgL._AC_SL1500_.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/d4a/69e/5d6/a908f2f0ce3c345e4ab0889.jpg_1080_0_40_0b84.jpg)
![71fZik9tOlL._AC_SL1500_.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/5ff/28f/528/1cb4ffcdf4e58c4249bbf14.jpg_1080_0_40_af9e.jpg)
https://www.amazon.com/gp/product/B01D2UJVGS/ref=ppx_yo_dt_b_asin_title_o09_s00?ie=UTF8&psc=1
2.热敷
这个东西真的好用,微波炉转一下就可以直接拿来裹个毛巾用。
![WechatIMG221.jpeg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/48a/09d/54a/99863f3105c61e18b180b0a.jpeg_1080_0_40_aa13.jpeg)
3.记忆床垫或者topper
可以按照自己的喜欢,选择偏硬的firm或者medium firm。一定要自己试一试再决定。已经有了床垫,但是不是很合适的话,可以考虑入topper,也能改善很多!
锻炼腰部肌肉手册
![0001.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/929/7e4/f2f/0a18177501f4aba6c437206.jpg_1080_0_40_93d2.jpg)
![0002.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/bd8/735/adb/f681cc593c159876a9c79f2.jpg_1080_0_40_4dc5.jpg)
![0003.jpg](https://imgcache.dealmoon.com/thumbimg.dealmoon.com/dealmoon/da9/242/1bd/ebacca856be35fe82ea2e69.jpg_1080_0_40_30a8.jpg)
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