醫生告訴您8種緩解背痛的方法

<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”>&nbsp;<span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”><span style=”background-color:#ffffff”>背部疼痛是工作缺勤的一個常見原因，它實際上是全世界殘疾的頭號原因。事實上，專家估計，每5個人中就有4個人會在他們生命中的某個時刻經歷背痛。</span></span></span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>由於背痛是一種經常發生的情況，因此了解如何控制這種情況也是很好的。有許多自然選擇可以提供緩解，有時還有助於防止它復發。下面我們來看看一些特有效的補救措施。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”1.-Limited-Bed-Rest” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>1. 有限臥牀休息</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>雖然它曾經是修復的主要手段，但臥牀休息一般不再是推薦的行動方案。現在，護理的重點往往是保持您的活動能力。</span><a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻生精片</span></span></span></span></u></a>&nbsp;<a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻官網</span></span></span></span></u></a>&nbsp;<a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻副作用</span></span></span></span></u></a>&nbsp;<a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻生精片真假</span></span></span></span></u></a>&nbsp;</p>

<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”>&nbsp;</p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>臥牀休息有時對嚴重的背痛使其難以站立或坐直的情況有幫助。因此，如果您確實以留在牀上緩解，每次限制在幾個小時內，並避免超過一兩天的時間。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>即使在臥牀休息期間，作一些輕微的體育活動也是明智做法。定期旋轉您的身體，從一側躺着換到另一側。考慮彎曲和伸展您的手臂和腿。其他做法包括肩部滾動和頸部、腕部和踝部的旋轉。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”2.-Movement-Therapy” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>2.</span></strong>活動療法</h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>鍛煉的作用是建立一個強壯和柔軟的身體，不容易受傷。此外，當您加強肌肉時，它們可以更好地幫助脊柱的關節，以減少關節疼痛。鍛煉也可以緩解可能與您的背部疼痛有關的肌肉緊張。另一個好處是釋放內啡肽，它與您大腦中的受體相互作用，減少您的疼痛感。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>當然，您選擇的運動類型取決於您的健身水平。初學者可以考慮的好選擇是散步、太極拳、普拉提和泳池運動，因爲它們對您的關節影響不大。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”3.-Increase-Your-Fiber-Intake” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>3. 增加您的纖維攝入量</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>吃高</span><a href=”https://www.iherb.com/c/fiber” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>纖維</a><span style=”box-sizing:border-box”>的食物，可導致短鏈脂肪酸（SCFA）在腸道細菌處理結腸中的纖維時產生。這些SCFA促進了您的腸道內細菌的健康平衡。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>當出現不平衡時，您有害腸道細菌會增加。這種情況被稱爲腸道菌羣失調，它與您體內發生炎症的更高風險有關。炎症的持續存在，可成爲腰痛成爲一個慢性問題的基礎。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”4.-Heat-and-Cold-Therapies” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>4. 熱療和冷療</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>研究人員表明，冷熱都可以有效地緩解疼痛。冷療極好在急性期使用，即受傷或病發後的48至72小時。好處包括以下內容：</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>減少炎症</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>減少和預防腫脹</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>有緩解疼痛的麻木效果：</span></li>
</ul>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>使用冰袋或用布覆蓋的冷敷布對背部進行冷療，以保護皮膚免受凍傷。避免讓冷氣貼着您的皮膚，每次不超過10至20分鍾。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>一旦您的背痛發生48-72小時後，可以考慮熱療（如熱包、加熱墊或熱水瓶）。溫暖可以舒緩疼痛的肌肉，增加血液流動，這有助於愈合過程，並緩解僵硬和疼痛的關節。使用熱療時，一定要注意不要燒傷皮膚。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”5.-Consider-Herbal-Preparations” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>5. 考慮草本制劑</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>在使用草本、精油和替代療法方面還需要進一步研究，但有證據表明這些選擇可以有效地控制背部疼痛。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>在嘗試草本療法之前，諮詢健康專家總是一個好主意。如果您正在服藥或有並存的醫學狀況，這一點尤其明智。注意可能的副作用和藥品相互作用是很重要的。</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/cherry-fruit-tart-black” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>酸櫻桃</a><span style=”box-sizing:border-box”>：因爲它們含有豐富的多酚和</span><a href=”https://www.iherb.com/c/vitamin-c” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>維生素C</a><span style=”box-sizing:border-box”>，櫻桃具有抗氧和緩解炎癥的特性。經審查特近的研究，食用櫻桃顯示出關節問題、炎症和運動引起的肌肉酸痛的跡象隨之減少。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/green-tea” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>綠茶</a><span style=”box-sizing:border-box”>：綠茶通過蒸煮和乾燥山茶灌木的葉子制成，含有豐富的多酚類物質。因此，它是一種有效的抗氧劑，具有緩解炎癥作用。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/turmeric-curcumin” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>姜黃</a><span style=”box-sizing:border-box”>：作爲姜科植物家族的一員，姜黃在傳統醫級中的應用可以追溯到幾個世紀以前。姜黃的活性成分是姜黃素，它具有緩解炎癥特性。對骨關節問題患者的研究確實提供了一些證據，證明姜黃素對緩解疼痛是有效的。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/ginger” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>生姜</a><span style=”box-sizing:border-box”>：另一個姜科家族的成員，生姜以其緩解炎癥作用而聞名。研究人員表明，生姜可以減輕關節問題患者的疼痛。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/devils-claw” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>魔鬼爪</a><span style=”box-sizing:border-box”>：這種植物的科學名稱爲Harpagophytum procumbens，原產於非洲南部，由於其緩解炎癥特性，在那裏已經使用了幾個世紀。對腰痛患者的研究顯示，魔鬼爪有助於減輕疼痛，其效果與非甾體緩解炎癥藥差不多。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/lavender-oil” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>薰衣花草精油</a><span style=”box-sizing:border-box”>：薰衣花草精油的芳香療法已被研究出其作爲止痛劑的有效性。在一項關於兒童的研究中，那些在扁桃體切除術後的病人，吸入薰衣花草油後，需要的止痛藥更少。在另一項研究中，成年參與者接受了薰衣花草芳香療法，它使壓力水平顯著下降，並降低了疼痛強度。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/chamomile” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>洋甘菊茶</a><span style=”box-sizing:border-box”>：作爲一種具有緩解炎癥特性的抗氧劑，洋甘菊是世界上特古老和特廣泛使用的藥學使用植物之一。由母菊的乾花制成，一杯熱的洋甘菊茶可以通過鎮定受影響的肌肉，並幫助它們放鬆來自然地緩解背部疼痛。</span></li>
</ul>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”6.-Apply-An-Analgesic-(Pain-Relief)-Preparation” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>6. 使用鎮痛劑（緩解疼痛）制劑</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>有多種凝膠、乳膏和軟膏形式的外用藥可以緩解您的背痛，包括：</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/cayenne-pepper-capsicum” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>辣椒素</a><span style=”box-sizing:border-box”>：辣椒中的活性成分，辣椒素的作用是暫時阻斷您的大腦對通過您的神經傳遞的疼痛信號的解釋方式。特初，它使該區域的神經對該信號更加敏感。但隨着長期使用，辣椒素會使神經脫敏–換句話說，神經對同一疼痛觸發器的反應會減少。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>薄荷醇：含有薄荷醇的止痛制劑有冷卻作用。它的作用類似於辣椒素，特初使神經敏感，然後使神經對試圖向大腦發送信息的疼痛信號脫敏。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><a href=”https://www.iherb.com/c/arnica-montana” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>山金車</a><span style=”box-sizing:border-box”>：山金車來自一種開花植物，有黃色的雛菊狀頭部，科學上稱爲山金車。僅有經美國食品和藥品管理局批準和監管的形式是順勢療法制劑。在順勢療法中，補救措施是由天然物質創造出來的，並且是獨特的，因爲它們被大爲稀釋了。有研究提供證據表明，順勢療法的山金車具有緩解炎癥和緩解疼痛的特性。</span></li>
</ul>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”7.-Get-Adequate-Sleep” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>7. 獲得充足的睡眠</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>疼痛當然會擾亂您的睡眠，但它是雙向的。缺乏足夠的睡眠，會導致疼痛的加劇。美國疾病控制和預防中心（CDC）建議大多數成年人每晚有7-9小時的睡眠。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>另一個考慮因素是您在牀上的身體位置。確保您的牀墊和枕頭爲您的背部提供適當的舒適和調整。您的枕頭應該有足夠的支撐力，使您的背部和頸部處於同一水平。如果您是側身睡，在您的膝蓋之間多放一個枕頭，以保持對齊。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″><a id=”8.-Manage-Stress” style=”box-sizing:border-box;color:rgb(21, 101, 192);” target=”_blank”></a>8. 管理壓力</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>您感覺到的疼痛與您經歷的壓力水平有關。壓力會引發肌肉痙攣和緊張。您可以嘗試的減壓方法有許多：</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>深呼吸：每天花10到20分鍾，深呼吸，吸氣和呼氣。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>正念冥想：有各種技巧，但一般來說，它涉及深呼吸和意識到您的身體和心靈。您可以通過簡單地在一個安靜的地方坐幾分鍾來開始。深呼吸，同時專注於您的呼吸和呼吸的感覺。注意您的身體感覺和您腦海中閃過的想法。重要的是要簡單觀察，不要批評您的感覺和想法。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>漸進式肌肉放鬆：在這個練習中，您交替地繃緊和放鬆您的肌肉，每次集中在一個肌肉羣。您可以從您的腳開始，逐漸向您的脖子和臉部移動。</span><a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻生精片功效</span></span></span></span></u></a>&nbsp;<a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻生精片吃法</span></span></span></span></u></a>&nbsp;<a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻效果</span></span></span></span></u></a>&nbsp;<a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻生精片成分</span></span></span></span></u></a>&nbsp;<a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻生精片心得</span></span></span></span></u></a>&nbsp;<a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻生精片哪裡買</span></span></span></span></u></a>&nbsp;<a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國黑螞蟻</span></span></span></span></u></a>&nbsp;<a href=”https://bantss.com/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>黑螞蟻生精片</span></span></span></span></u></a>
<p>&nbsp;</p>
</li>
<li style=”box-sizing:border-box;line-height:1.71;”><span style=”box-sizing:border-box”>瑜伽：這種類型的運動包括通過各種姿勢的移動。重點是身體和心靈之間的聯系。它可以幫助您提高您的靈活性和在精神上應對疼痛。</span></li>
</ul>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>當您想用自然方法來控制您的腰痛時，有許多選擇。除了上面列出的那些，您還可以考慮針灸或生物反饋等修復。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>雖然許多人選擇了家庭療法，但對於嚴重的、慢性的或惡化的背痛，諮詢健康醫生是很重要的。如果您的背痛持續時間超過48小時或伴有發燒，請尋求健康專家的建議。</span></p>