Avoiding bad posture at work and exercising your shoulders 工時長坐姿不良 常聳肩舒筋骨

Sat, Oct 13, 2012 - Page 11

Long work hours, exhaustion from working, excessive stress, fatigue, and keeping the same posture for many hours can all spell inflamed, sore muscles for many people. For one 35-year-old truck driver, driving long hours between northern and southern Taiwan every day was causing him to feel severe soreness in his neck due to sitting in the same position for long chunks of time, and this was seriously affecting his quality of sleep. A doctor of Chinese medicine was able to use Chinese medicine and acupuncture to alleviate the symptoms.

Juan Ying-hsu, a doctor at Dalin Tzu Chi General Hospital’s Department of Chinese Medicine, says that Chinese medicine divides muscle pain into two categories, weak circulation and blood stasis. Weak circulation includes muscle pain caused by excessive fatigue, which usually occurs when a person works long hours and has bad posture. Blood stasis, on the other hand, occurs because modern office workers stay in air-conditioned rooms all day and like to use cold foods and drinks to cool down, which can cause muscle pain due to the ensuing bad circulation, he says.

Juan says that there are various Chinese herbal remedies available that can allay joint pain, and says that different pressure points on the body can be pressed to relieve long-term back pain. There are also specific pressure points that can be pressed to help with soreness in the shoulder area.

Juan says that the average person cannot do acupuncture on themselves, but says that they can put heat on sore areas during their daily showers, allowing muscles to relax. Joints can easily become sore when sitting or staying in the same position for an extended period of time. He says that people should do shoulder shrugging exercises when they are not working to move the muscles and joints in the shoulder area.

Juan says that exercising during time off from work can also greatly improve circulation. He also says that people should avoid eating excessive amounts of bananas, pineapples, bamboo, preserved foods or having carbonated drinks, and that they should supplement vitamin intake and eat more green vegetables. Most importantly, however, he says people need to maintain good posture and adopt good exercise habits and a healthy diet.

(Liberty Times, Translated by Kyle Jeffcoat)

許多人常因工時長,加上工作勞累、壓力大、疲勞,姿勢長時間固定,肌肉發炎疼痛。三十五歲貨車司機因南北往返,長時間開車,固定的坐姿造成脖子酸痛,嚴重影響睡眠品質,中醫師以藥物及針灸治療後,症狀獲得緩解。

大林慈濟醫院中醫科醫師阮膺旭表示,中醫的肌肉酸痛可分為「氣血衰弱」及「氣血瘀滯」。氣血衰弱包括過度疲勞引起的肌肉酸痛,容易發生在工時長且姿勢不良的人身上,而氣血瘀滯是因為現代上班族大多待在冷氣房裡,喜歡吃冰品消暑,造成氣血循環差引發肌肉酸痛。

阮膺旭說,舒筋活絡可利用不同中藥促進新陳代謝。長期腰酸背痛,可按壓不同穴位來改善酸痛感。肩膀酸痛則可按壓特定穴道舒緩肩內緊繃。

阮膺旭說,一般民眾無法自行針灸,可利用每天洗澡時針對酸痛部位熱敷,讓肌肉鬆弛。久坐或長期維持同個姿勢容易肩頸酸痛,休息時要做聳肩運動,活動肩部肌肉及筋骨。

阮膺旭指出,休假時多運動可讓循環更好,平時少吃香蕉、鳳梨、筍子、碳酸飲料及醃漬食品,多補充維他命,並多吃深綠色蔬菜,更重要的是,保持良好姿勢、養成良好的運動及飲食習慣。

(自由時報記者林宜樟)