Do’s and Don’ts with Low Back Pain - Japanese
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- ともみ いさし
- 5 years ago
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1 腰痛のためのワンポイントアドバイス 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). 座るときの注意 できる限り座っている時間を短くしましょう 特に車に乗っている間は 背中のウエストラインに丸めたタオルをあてて支えにします 立ち上がるときは 背中のカーブが自然な状態を保つように意識しましょう 座面の前方に移動し 足をまっすぐにして立ち上がります 立ち上がるときは前屈みにならないようにしてください 常に背中のカーブが自然な状態になっているように心がけましょう 柔らかい低めの長椅子に深く腰かけるのはやめましょう そのような姿勢で座ると膝よりおしりが低い位置にくるため 背中が丸くなり 背中のカーブが崩れます 座りながら足をまっすぐに伸ばすのはやめましょう ( 入浴中など )
2 2 healthinfotranslations.org Standing 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. 立っているときの注意 長時間立っていなければならない場合は どちらかの足を常に足置き台にのせておきましょう 作業しやすい高さを選びましょう 前屈みの姿勢は避けましょう Lifting Avoid lifting if you can. 荷物を持ち上げるときの注意 荷物を持ち上げる作業はできるだけ避けましょう 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. 正しい方法で持ち上げます 持ち上げるときは 背中をまっすぐにします 絶対に背中を曲げたり 前屈みにならないでください 持ち上げる荷物のそばで 足を開いてしっかりと立ちます 背中をまっすぐにしたまま 片膝をつきます 荷物にしっかりと手をかけ 膝を伸ばして持ち上げます 一定のペースで持ち上げてください 体の向きを変えるときは足を動かします 背中をひねらないようにしてください Do not jerk when you lift. Do not bend over the object you are lifting. 一気に持ち上げようとするのはやめましょう 持ち上げる荷物に向かって屈み込むのはやめましょう
3 healthinfotranslations.org 3 Lying 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. 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. 横になるとの注意 枕 pillow pillow 硬めの寝具を選びましょう ベッドが沈み込みやすいようなら マットレスとベッド枠の間に羽板や合板の支持材を入れて補強しましょう また 一時的ですが簡単な解決策としては マットレスを床に置く方法もあります 体を支えるための枕を使うと より快適に眠れます 主治医または理学療法士から指示を受けている場合を除いて うつぶせの姿勢で眠るのはやめましょう Bending forward 前屈みになるときの注意 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. ベッドメイク 掃除機かけ 掃き掃除 床のモップがけ 雑草取り 落ち葉集めなどの作業をするときは 背中のカーブが自然な状態に保たれるように意識してください
4 4 healthinfotranslations.org Coughing and sneezing Bend backwards to increase the curve of your back while you cough or sneeze. せきやくしゃみのときの注意 せきやくしゃみをするときは 背中のカーブが大きくなるように後ろに反るような姿勢をとりましょう 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. 車を運転するときの注意 できる限り車は運転しないようにしましょう 車にただ乗っているより 運転する方が負担は大きくなります シートはハンドルに近づけてください 背中のカーブを自然な状態に保つには シートをハンドルに十分近づける必要があります そのときにおしりが膝よりも低い位置にくる場合は 枕を敷いて座る場所を高くします 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. 腰痛解消のためのエクササイズ 安全ガイドライン ここで紹介するエクササイズを行うと 腰痛が悪化することがありますが 足の症状が悪化しない限りは 問題ありません エクササイズを行っている間に腰痛が悪化したり 別の場所に痛みや症状が新たに出た場合は エクササイズを中止して主治医または理学療法士に症状について相談してください 排便 排尿調節に変化が見られたり 足が弱ってきたと感じられる場合は エクササイズを中止し すぐに主治医または理学療法士にお知らせください
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. エクササイズ 腕立て伏せ : 背中と下半身の力を抜いた状態で 腕立て伏せをします 下半身が持ち上がらないように気をつけながら 上半身をできるだけ高く上げます 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. Lumbar Spine Stretches: Lie on your back. Bring your knees towards your chest. Rotate your knees towards the pain. 膝抱えストレッチ : 両膝を手でつかみ 肩に向かって引き寄せます そのままの姿勢を 1 秒間保ちます 膝は曲げたまま 手が届くところまで戻します 腰椎のストレッチ : 仰向けに横になります 膝を胸に近づけます 痛みのある箇所に向かって膝を回します
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. 横向きの姿勢 : 横向きの姿勢で横になり 顔を正面に向けます 両腕をまっすぐ前に伸ばして 膝を曲げます 上側の腕を体の反対側に回し 腕の動きに合わせて首が回るところまで顔の向きを変えます 腕はそのままの状態で 顔の向きを最初の位置に戻してください 再び反対側を向きます できるだけしっかりと首を回してください 頭と腕を最初の位置に戻します 力を抜きます 片側につき 10 回ずつ行ってください 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. 太もも裏側のストレッチ : 仰向けになって足をまっすぐに伸ばします 片方の足を上げ 太ももに両手を添えて支えます 太ももの裏側の筋肉が伸びる感じがするまで 上げた足をゆっくり伸ばします そのままの姿勢をしばらく続けてから 力を抜きます 片側につき 10 回ずつ行ってください
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. 背中そらしストレッチ : 足を開いて立ち 指が後ろを向くようにして手を腰に当てます 胴を手で支えながら 背中を後ろにそらします 膝は曲げないでください そのままの姿勢を 5 秒間保ちます 3~5 回繰り返します 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. 腰振りエクササイズ : 壁から約 2 フィート ( 約 60 センチメートル ) 離れたところで 壁に対して垂直になるような姿勢で立ちます 肩で壁にもたれます 壁に近づけるように腰を動かします 足はそろえて 膝は曲げないようにします 最初の位置に戻ります June 9, 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.
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