Working overtime, staying up late, having a splitting headache and can't sleep at night?
Washing and cooking, a day down the back pain can't walk?
Knee became "weather forecast", a change in the weather on pain?
The ache comes back and forth repeatedly, be tortured cannot sleep, hard to work, what good method is there?
Eighty-five percent of adults have experienced back pain, and there are many causes,Lumbar disc herniation is the most concerned.
Risk factors:Bending lifting, long standing, long sitting, lack of exercise, obesity, osteoporosis and so on.
Typical symptoms:Inchoate for lumbar leg ache, if appear leg hemp may be the expression that the illness aggravates, want to raise vigilance.
(1) correct sitting posture, avoid long standing long sitting;
(2) wear waist protection;
(3) back and waist exercises, such as plank support:
(not available in acute phase)
(4) take appropriate pain and anti-inflammatory drugs.
Wrong on the left, right on the right
How should body each place ache attack to do concretely?
Migraines account for more than a quarter of all headache sufferers"Is a pain that afflicts many people.
Risk factors:Heredity, diet, environment, mood and so on May induce.
Typical symptoms:Eye socket, temple, forehead or the back of the head to jump a pain, can be accompanied by nausea, tears.
A dark and quiet place to rest;
(2) cold caused by cold, can choose hot compress; If vasodilation is caused by general anesthesia, choose cold compress;
(3) early migraine, can take otc pain killers;
(4) long-term recurrent need for prescription drugs to treat or prevent, seek medical advice.
Cervical spondylosis has become a veritable occupational diseaseIs the leading cause of neck and neck pain.
Risk factors:The neck movement is little, long-term lower the head, the pillow is not suitable and so on.
(1) maintain a correct sitting position, avoid neck long time to maintain the same posture;
(2) before and after the working gap around the head;
(3) avoid sleeping pillow, pillow height between 10-15 cm;
(4) when neck pain seriously affect work and life, timely medical treatment.
Frozen shoulder (periarthritis of the shoulder) is the most common cause of shoulder pain,Good hair age is 50 years old", also known as fifty shoulders.
Risk factors:Age increase, inactivity, shoulder strain, temperature decrease, etc.
Typical symptoms:Shoulder joint stiffness, limited rotation, serious hair combing, dressing and other movements can not be completed.
(1) pay attention to cold and keep warm;
(2) correct bad posture, often bend over the desk, shoulders often in outreach work;
(3) exercise to relieve pain, such as wall climbing exercise, body back shake hands, shaking hands exercise, tai chi, tai chi sword, etc.
(4) the doctor can use conservative treatment, such as physical therapy, shock wave, manipulative release.
Knee pain in the elderly is often caused by osteoarthritis.
Risk factors:Aging, obesity, strain, trauma, excessive exercise, etc.
Typical symptoms:Slow progression of joint pain, tenderness, stiffness, joint swelling, limited mobility, and joint deformity.
(1) lose weight;
Keep warm when the weather changes.
(3) ice compress relieve muscle spasm and tension, hot compress can relieve stiffness, consult the doctor to find the most suitable plan for you;
(4) no weight bearing aerobic exercise, such as flat walking, swimming;Functional exercise, hook leg exercises, lateral position knee straight side leg lift, both knees holding a ball squeeze.
Office workers who use computers for long periods of time often suffer from wrist painUsually caused by carpal tunnel syndrome (mouse hand).
Risk factors:Long-term hand holds the mouse, hand strain, wrist is suspended.
Typical symptoms:Numbness, distension and pain occurred in the lower parts of the hands and wrists.
(1) with the mouse wrist pad to hold the wrist;
(2) do wrist exercises between work;
(3) hot towel on the wrist;
(4) wear wrist protection, appropriate to eat some nutritional nerve drugs.
Usually caused by repetitive activities such as:Tennis elbow,The golfer's elbow.
Risk factors:Incorrect motor skills, improper training and insufficient warm-up, insufficient upper limb muscle strength, etc.
Typical symptoms:Elbow joint motion pain, acid distension discomfort. You can't hold things firmly in your hands. Lifting a pot or wringing a towel can aggravate the pain.
(1) acute period (severe redness, swelling, pain) to rest;
(2) physical therapy treatment, cold compress, hot compress, ultrasound, electrical stimulation to relieve inflammation and pain;
(3) under the guidance of the doctor every day to do drafting action;
(4) when necessary to take a small amount of anti-inflammatory and analgesic drugs or use local closure.
Back pain can be caused by many causes, includingCervical spondylosis,Back muscle strain,Liver diseaseAnd so on.
Risk factors:Sedentary, overworked, acute sprains, changes in hormone levels, etc.
Sleep on a hard bed or use a mattress without springs;
(2) avoid long hours at the phone, computer, driving;
Physical therapy, such as electric therapy, massage and so on;
(4) drug treatment, the first choice of non-steroidal anti-inflammatory pain killers;
5. Stand against the wall to increase muscle strength in your back;
6 heart disease reflex can also cause back pain, should be vigilant and timely seek medical advice.
Source: health China (id: yangsheng-cn), comprehensive People's Daily
After entering middleage, a lot of people are in order to strengthen the body, often go climbing, or do not sit elevator change to climb stairs, the result appears knee ache however. At this time the doubt, how to exercise the body also exercise out of order?
Not all forms of exercise are beneficial, especially for the knee.
Knee joints are irremediable
After 50 years old mountain climbing exercise, back injury
Traditionally, mountain climbing is a great cardio workout that helps build muscle groups in the thighs and buttocks. At the same time, also can exercise everybody's heart and lung function.
But the fact is, many famous hospital orthopedics experts warned: mountain climbing is "the most stupid exercise."
Mountain climbing belongs to weight-bearing movement, the joints below the waist should bear the weight of their own bodies, especially the knee is the most stressed. As the body climbs the steps up,The weight on your knees will increase by about four times as much as usual.
The knee only lasts 60 years
Change your exercise habits by 40 years
In fact, joint life is limited. Once the joint "exhausted", will cause all kinds of joint disease! The lifespan of joints is largely determined by genetics, with the average healthy lifespan of 60 years.
On the one hand, you need to exercise your thighs and hips. But on the other hand, you can't do it at the expense of the knee, because the knee's lifespan is determined by genetics. After 60 years, overuse will add to its wear and tear, and it cannot be repaired.
Experts explained that the problem is not difficult to solve, just change people's exercise habits.
Extend your knee's life span by 40 years
Never do these things
Don't do strenuous exercise on hard floors. Squats, leap-frogging, running, jumping rope and dancing, for example, can add to the wear and tear on the kneecap.
Especially squat to stand up again, the greatest wear on the joints. The articular cartilage is about 1 to 2 millimeters long, and it ACTS as a pressure buffer to keep the bone from breaking.
It ACTS like rubber on a track, helping to cushion your joints as you move up and down.
If you have to move on a hard floor, you can bounce back under the strong reaction force, which can cause considerable damage to joints and bones. Therefore, it is recommended to exercise only on the rubber track.
Extend your knee's life span by 40 years
These exercises are indispensable
Most suitable for knee exercises: swimming, cycling, gymnastics. For the average person, the best exercise for joints is swimming.
In the water, the human body is parallel to the ground, and each joint is basically weight-bearing. People with chronic diseases such as diabetes and hypertension swim more, which is good for the whole body. In order to achieve the purpose of physical exercise, you can choose swimming, cycling, gymnastics and other joint weight lighter exercise.
Pieces pieces pieces in pieces
The most suitable method of exercise
No matter you do not have knee discomfort now, this exercise will be suitable for you, because this exercise: do not need to go out, do not need equipment, do not damage the knee, but also exercise to the knee!
1. Find a backrest chair and sit with your hips back and back. Put your hands behind the chair and put cushions on the back.
2, under the thigh pad a bath towel, can also be several bath towel and towel tied together, as long as thick enough, tied solid can, the purpose is to pad the knee high.
3, sitting upright, straight back, feet hanging, a front and a back to naturally shake. Do not need too big swing, easily swing ah can shake!
This one seems simple, but it helps to strengthen the knee. For example, if you can shake up to 4000 times a day, the exercise will be more powerful than running!
People with old knee injuries or painful feet can use a healthy foot to move the painful foot. Naturally rocking back and forth while holding the sore foot in a healthy position is the equivalent of rehabilitation, allowing the knee to gradually recover.
Do not do the action that damages knee in the life, protect knee to start from now, much practice extends the method of knee life. Be sure to tell your friends and family that they have a healthy knee, too.
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