Do’s and Don’ts with Low Back Pain - Simplified Chinese

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抱滑巴
6 years ago
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1 腰疼注意事项 Do s and Don ts with Low Back Pain Sitting Sit as little as possible and then only for short periods. Place a supportive towel roll at the belt line of the back especially when sitting in a car. When getting up from sitting, keep the normal curves in your back. Move to the front of the seat and stand up by straightening your legs. Avoid bending forward at the waist. Try to keep the normal curves in your back at all times. Do not sit on a low soft couch with a deep seat. It will force you to sit with your hips lower than your knees and will round your back. You will loose the normal curve in your back. Do not place your legs straight out in front of you while sitting (e.g. sitting in the bath tub). 坐不尽可能少坐, 不久坐在背部腰带位置放置起支撑作用的毛巾卷, 尤其是在坐车时从坐姿起立时, 保持背部正常曲线移动到座椅前部, 通过伸直腿部站起避免腰部前倾尽量始终保持背部的正常曲线切勿坐在低矮柔软的沙发上这会使您的臀部低于膝盖, 使背部弯曲您的背部将不在正常曲线位置坐下时切勿将腿部向前伸直 ( 如, 坐在浴缸中 )

2 2 healthinfotranslations.org Standing 站立 If you must stand for a long period of time, keep one leg up on a foot stool. Adapt work heights. Avoid half bent positions. 如果必须长时间站立, 将一条腿放在脚凳上调整工作高度避免半弯坐姿 Lifting Avoid lifting if you can. 提重不尽量避免提起重物 Use the correct lifting technique. Keep your back straight when lifting. Never stoop or bend forward. Stand close to the load, have a firm footing and wide stance. Kneel on one knee, keeping the back straight. Have a secure grip on the load and lift by straightening your knees. Do a steady lift. Shift your feet to turn and do not twist your back. 不采用的提重技巧提重时, 保持背部挺直禁止俯身或向前弯腰靠近负重站立, 站稳, 保持较宽的站姿单膝着地, 保持背部挺直抓紧负重, 伸直膝盖, 以提起重物稳定提起换脚转变方向, 切勿扭转背部 Do not jerk when you lift. Do not bend over the object you are lifting. 不切勿在提重时猛拉切勿弯腰贴近要提起的物体

3 healthinfotranslations.org 3 Lying 躺下 Sleep on a good firm surface. If your bed sags, use slats or plywood supports between the mattress and base to firm it. You also can place the mattress on the floor, a simple but temporary solution. 睡在牢固平面上如果床塌陷, 在床垫和床架之间用板条或层压板支撑固定您也可将床垫放在地上, 这是简单的临时解决方案如果使用枕头进行支撑, 夜晚睡觉会更舒服 You may be more comfortable at night when you use a pillow for support. Do not sleep on your stomach unless advised to do so by your doctor or physical therapist. 枕头 pillow pillow 除非医生或理疗师建议这样做, 否则切勿趴着睡觉 Bending forward 前屈 Keep the natural curves of your back when doing these and other activities: making a bed, vacuuming, sweeping or mopping the floor, weeding the garden or raking leaves. 在做这些事情和其他活动时保持背部自然曲线 : 整理床铺使用吸尘器扫地或拖地给花园除草或扫落叶不

4 4 healthinfotranslations.org Coughing and sneezing 咳嗽和打喷嚏 Bend backwards to increase the curve of your back while you cough or sneeze. 咳嗽和打喷嚏时向后弯腰以增加背部曲线 Driving a car Drive the car as little as possible. It is better to be a passenger than to drive yourself. Move the seat forward to the steering wheel. Your seat must be close enough to the wheel to keep the natural curves of your back. If your hips are lower than your knees in this position, raise yourself by sitting on a pillow. 开车尽量少开车最好坐车而非自己开车将座椅靠近方向盘座位必须尽可能靠近方向盘, 以保持背部自然曲线如果开车落座时臀部低于膝盖, 则坐在靠枕上抬高身体 Exercises for low back pain Safety Guidelines An increase in your low back pain can be expected with these exercises. This is acceptable as long as your leg symptoms are not increasing. If while doing these exercises, your pain worsens or you have new pain or symptoms, stop the exercises and discuss your symptoms with your doctor or physical therapist. Stop exercising and let your doctor or physical therapist know right away if you have any change in your bowel or bladder control or any increase in weakness in your leg or foot. 针对腰疼的练习安全指南这些练习可能造成腰疼加剧只要腿部症状未增多, 这是可以接受的如果在练习时疼痛加剧, 或者出现新的疼痛或症状, 停止练习, 并与医生或理疗师说明症状如果出现任何肠道或膀胱控制变化或者腿部或足部无力感增加, 停止练习, 并立即告知您的医生或理疗师

练习俯卧撑保持背部和臀部放松, 用手臂让身体升高注意保持臀部朝下, 尽可能向上撑起上半身 Double Knee to Chest: Grasp both your knees with your hands and pull toward your shoulders.

5 healthinfotranslations.org 5 Exercises Press-Ups: Keep your back and buttocks relaxed and use your arms to press up. Concentrate on keeping your hips down and push up your upper body as high as possible. 练习俯卧撑保持背部和臀部放松, 用手臂让身体升高注意保持臀部朝下, 尽可能向上撑起上半身 Double Knee to Chest: Grasp both your knees with your hands and pull toward your shoulders. Hold the stretch for 1 second. Let your knees return, but keep them bent at arms length. 仰卧抱膝 : 用手抓住两个膝盖, 将其拉向肩部保持拉伸 1 秒钟收回膝盖, 但保持膝盖弯曲在手臂长度 Lumbar Spine Stretches: Lie on your back. Bring your knees towards your chest. Rotate your knees towards the pain. 腰稚拉伸 : 仰面躺下让膝盖靠向胸部朝着疼痛方向转动膝盖

6 6 healthinfotranslations.org Side-lying Position: Lie on your side and face forward. Have both arms straight in front and bend your knees. Turn your head as you move your top arm across your body as far as you can. Keep your arm in place and turn your head back to the starting position. Look back again and turn your head farther if you can. Bring your head and arm back to the starting position. Relax and repeat 10 times on each side. 侧卧姿势 : 侧躺, 面朝前双臂向前伸直, 屈膝上面手臂尽可能横过身体, 同时转动头部保持手臂姿势, 将头转回到起始位置再往后看, 转动头部至最大幅度让头部和手臂回到起始位置放松, 每侧重复 10 次 Hamstring Stretch: Lie on your back with your legs out straight. Raise your leg up and put your hands around the upper leg for support. Slowly straighten the raised knee until you feel a stretch in the back of the upper leg. Hold, then relax and repeat 10 times on each leg. 腘绳肌拉伸 : 仰面躺下, 腿部伸直一只腿抬高, 用双手握住大腿进行支撑缓慢伸直抬高的膝盖, 直到感觉大腿后部拉伸保持姿势, 然后放松, 每条腿重复 10 次

7 healthinfotranslations.org 7 Standing Arch: Stand with your feet apart and hands on the small of your back with fingers pointing backwards. Bend backwards at the waist, supporting the trunk with your hands. Keep your knees straight. Hold for 5 seconds. Repeat 3 to 5 times. 站立后仰 : 双脚分开站立, 双手叉腰, 手指向后腰部向后弯曲, 双手支撑躯干保持膝盖伸直保持 5 秒钟重复 3-5 次 Side Glides: Stand at a right angle to the wall about 2 feet out from the wall. Lean your shoulder into the wall. Move your hips toward the wall, keeping your legs together and your knees straight. Return to the starting position. 侧滑 : 身体与墙壁呈直角站立, 距离墙壁约 2 英尺将肩膀靠在墙壁上向墙壁移动臀部, 保持双腿并拢, 膝盖伸直返回到起始位置 June 13, 2017, Health Information Translations. Unless otherwise stated, user may print or download information from for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Wexner Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain treatment.

UTI (Urinary Tract Infection) - Traditional Chinese

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