Our back bones are composed of cervical vertebrae, thoracic vertebrae and lumbar vertebrae, but these bones are not connected in a straight line like sticks. The cervical spine bends forward (protruding forward), the thoracic spine bends backward (protruding backward), and the lumbar spine faces sideways. So from the side, the whole body presents a soothing S-shaped curve. This kind of natural bending is called physiological bending, and the size of physiological bending varies from person to person.
People with a round back (what we usually call a water snake waist) have a large curvature behind the thoracic spine, and the whole back bone is C-shaped. People with round backs always have stiff shoulders. One of the reasons is that their posture itself brings unnatural tension to the shoulder muscles. Another reason can be said that the pillow height is not enough when sleeping at night, which contributes to shoulder pain.
For people whose back curvature conforms to normal physiological curvature, in order to maintain this curvature during sleep, the height of the pillow should be about 8~ 10 cm, just enough to bury their heads. However, people with round backs strengthen the forward curvature of cervical vertebrae due to the backward curvature of thoracic vertebrae, so it is very uncomfortable to sleep with pillows of this height. So many hunchbacked people are used to sleeping with their hands on the back of their heads at night.
Putting your hands on the back of your head every night will put a huge burden on the muscles around your neck, which will aggravate the shoulder pain caused by the round back itself. If the pillow can be slightly raised to 10~ 12 cm, the shoulder pain will be relieved a lot.
Because the physiological curvature gradually disappears, the elderly often have a flat back. People with flat backs should use pillows slightly less than 8 cm, so that they can sleep comfortably and naturally help to eliminate shoulder pain.
In addition, people who like to sleep on their side should choose a pillow higher than the round back. Because when lying on the side, the head needs to be slightly higher than the shoulder width (the width from the back neck to the shoulder) to naturally press the cervical vertebra.
Besides the height of the pillow, paying attention to the hardness of the pillow can also effectively prevent shoulder pain.
Although a duck down or sponge pillow will be very comfortable, actually, because the head can't be fixed on the pillow, it will always move, which will burden the neck and make the neck muscles in a very tense state during sleep. Not only can the shoulder pain and fatigue be eliminated through sleep, but it will be aggravated.
People with sore shoulders should choose buckwheat skin pillows with certain hardness and fixed head. A slightly hard pillow can not only relieve the fatigue of the neck muscles, but also press the acupuncture points located in the neck.
Please re-choose a pillow that suits you and is comfortable to use.
Meditation for 20 minutes every day can effectively treat shoulder pain caused by insufficient exercise.
When people reach a certain age, the muscles that maintain the correct posture of the body begin to fail, and the body is easily deformed. But recently, some young people, because of lack of exercise, stand and sit in a crooked posture. In this skewed posture, it seems that the whole body is relaxed. In fact, the muscles of the back, shoulders and neck are skewed and in an unnatural state of tension. This habit will lead to chronic shoulder pain and low back pain, and there will be more and more young people like little old men.
The most important muscles to maintain correct posture are the back and abdomen. The most natural posture of a person's spine is a soothing S-shape upward from the pelvis. These muscles can withstand gravity and keep S-shaped bending, so they are also called "anti-gravity muscles". If you don't exercise enough, your muscles won't be used, and they will gradually fail, weaken and become thinner. Therefore, exercise is very necessary to correct the anti-gravity muscles in skewed posture and prevent them from aging.
Here are a few methods, of course, there is no need to do too intense activities. In addition, many middle-aged and elderly people take part in long-distance running or other sports activities every day to prevent insufficient exercise and backache, so from this perspective, we don't want everyone to do too strenuous exercise. In fact, anti-gravity muscle training can be carried out at home at ordinary times, as long as you "meditate" for 20 minutes before going to bed every night.
During meditation, the spine can be stretched and kept in the most natural state. Stretching the waist and back up and down will make the anti-gravity muscles on the spine, such as vertical muscles, extensor muscles and abdominal muscles, in a balanced state of tension. Therefore, meditation, a static exercise, is very effective in training anti-gravity muscles and keeping them in a state of constant tension.
There may be some people who don't like sports and have stiff knees, and they are afraid when they hear the word meditation. The method of meditation is basically the "full cross-legged method" with two legs overlapping each other, but people with hard knees can adopt the "half cross-legged method" posture, that is, put one foot on the other thigh. This semi-squat posture is very effective for training anti-gravity muscles. One key that can't be ignored in meditation is breathing. The breathing method during meditation is abdominal breathing-the exhalation time is three times that of inhalation. 1, 2 Inhale, 3, 4, 5, 6, 7, 8 Inhale, and then exhale slowly.
This abdominal breathing can fully stretch pectoralis major, rib boxing, abdominal muscles, diaphragm and other muscles called respiratory muscles, and has the function of regulating autonomic nerves.
Mental depression and hormone secretion disorder are caused by autonomic nerve disorder, and "meditation" has a good therapeutic effect on shoulder pain caused by autonomic nerve disorder.
Full cross-legged method
Put your right foot on your left leg, your left foot on your right leg, your back straight and your shoulders relaxed. Put your right hand under your left hand and cross your fingers. Put two thumbs on one or two horizontal lines. 1 and 2 inhale, 3, 4, 5, 6, 7, 8 exhale slowly.
Half cross-legged method
The posture and breathing method are the same as the "cross-legged method", except that the legs are not crossed and one foot can be placed on the other thigh. As shown in the figure, when the right foot is placed on the left foot, the sole of the left leg should be attached to the inside of the right leg, and the right knee should not be tilted.
Forming the habit of holding "tall" things can prevent shoulder pain in the elderly.
Old people with shoulder pain sometimes have shoulders flashing like waist, which causes serious discomfort due to some daily small movements. The most typical thing is that sometimes when you want to take something from the bookshelf or cupboard, as long as you reach out, your shoulder will suddenly hurt like an electric shock, and you can't lift your arm for several days.
Once suffering from senile shoulder pain, it is difficult to treat it. Even if it is cured, it is easy to leave sequelae, so prevention is very important. However, it is precisely because this symptom often happens when you stretch your arm, so you should be careful not to do similar actions at all. On the contrary, it is precisely because the muscles of the arm are often not exercised and have lost their flexibility, so occasional exercise will cause a great burden on the shoulder joint and lead to shoulder pain. Therefore, if we can get into the habit of taking things at high places, it will play a preventive role in shoulder pain.
At the same time, I would like to introduce some movements of stretching your arms at several heights.
Stand facing the wall, with your arms high, your palms against the wall, and your upper body slightly bent back, so that your weight falls on your palms. Then make a fist gently with the other hand, taking the center side of the fist as the boundary, and pat it gently from the upper chest to the armpit 10 to 20 times.
Switch your right and left hands and beat the other muscle in the same way. The key to knocking at the door is to be gentle, to ensure the number of times, and to give moderate stimulation. This stimulation method can relax the muscles around the shoulder joint and promote blood circulation, so if it can be persisted every day, it can not only prevent shoulder pain in the elderly, but also be very effective in treating chronic shoulder pain. Raise your arms, put your palms on the wall, bend your upper body slightly back, and let your weight fall on your palms. Gently clench your fist with the other hand, and gently pat 10~20 times along the upper chest to the armpit with your fist, which can not only prevent shoulder pain in the elderly, but also be very effective in treating chronic shoulder pain. )
When people reach middle age, it is easy to get "fifty shoulders". The meaning is obvious, that is, people close to 50 years old begin to "rust" their shoulders, and problems follow. "Fifty Shoulder" is also called "frozen shoulder" or "frozen shoulder", and its medical name is scapulohumeral periarthritis, which refers to the extensive chronic inflammatory reaction of soft tissues around shoulder joint caused by degenerative changes of muscles, tendons, synovial bursa and joint bursa around shoulder joint. Most of them are unilateral. Fifty shoulders is a self-healing disease, with a natural course of 1 ~ 2 years, sometimes getting worse and worse.
The onset of the disease at fifty shoulders is slow and the course of the disease is lengthy. At first, it was a slight shoulder pain, especially at night. When sleeping, I often take a specific lying position because I am afraid that my shoulders will be pressed and it will be difficult to turn over and affect my sleep. After that, it gradually increased, and the activities of the shoulders in all directions were restricted. The shoulder joint is stiff, and a little activity will cause severe pain. Pain can spread to the neck, ears, upper arms, forearms and hands. Comb one's hair, wash one's face, carry a bowl with chopsticks, dress and lift pants in daily life are all affected, and people can't take care of themselves when they are seriously ill. For a long time, the muscles of the affected limb atrophy, the affected shoulder is slightly higher and shorter than the healthy shoulder, and there are tender points around the shoulder. Local muscles are dull and hard, and the range of motion of shoulder joint is obviously limited, or even unable to move.
Fifty shoulders can be treated by physical therapy, acupuncture, massage and taking analgesic and anti-inflammatory drugs. But the most important thing is to carry out self-function exercise persistently, so that the pain will be gradually relieved and the activity will be gradually increased, which is an effective and good method. (1) arm shaking exercise: support with healthy hands, straighten the affected hand, wrist and elbow joint, and shake the arm in a wheel shape 10 times, twice a day. (2) Rope-passing pulley exercise method: install a pulley under the ceiling or eaves, use a rope to pass through the pulley, hold both ends of the rope with both hands, and pull it up and down 20 ~ 30 times, twice a day. (3) Finger climbing exercise method: Stand facing the wall, slowly climb the fingers of the affected side to the maximum along the wall, mark the wall, and strive to exceed this mark when repeating the exercise. Repeated exercise, gradually increase the height, increase the mobility of the affected shoulder, and restore function. (4) Elbow-lifting movement: The patient stands with his feet shoulder width apart, holds a wooden stick in both hands, lifts the affected limb with healthy limbs, then bends and lifts. Repeat dozens of times and exercise twice a day. (5) Exercise method of pulling the affected arm with healthy hands: The patient stands with his feet shoulder-width apart, clasps his hands on his back, and forcibly pulls the affected arm upward to the healthy side, from small to large, repeatedly for dozens of times. Exercise twice a day.
Precautions: (1) If the patient feels shoulder pain, discomfort and limited activity without obvious reasons, he should go to the hospital in time to ask a specialist for examination and diagnosis to rule out other diseases. (2) Massage therapy is an effective treatment. It's important to stick to it, move from light to heavy, and don't rush for success. In the acute phase, we should wait until the symptoms are relieved before manual treatment. (3) Several exercise methods in rehabilitation measures do not need to be completed at one time, and can be carried out alternately. Every movement should be done carefully, and it is advisable to be patient every time you feel that your shoulders are hot and painful. (4) The range of motion takes the healthy side as the standard, gradually increases, and finally reaches the same level as the healthy side. (5) Exercise properly according to personal conditions, with no fatigue as the degree, and without affecting normal work and life. (6) During the treatment, keep your shoulders warm to avoid overload.
Traditional Chinese medicine and folk prescription
(1) Administration: 25g of speranskia tuberculata, 2 beehives, including Radix Aconiti, Radix Aconiti Kusnezoffii, Carthami Flos, Radix Saposhnikoviae, Eupolyphaga Seu Steleophaga, Lumbricus, Rhizoma Chuanxiong 15g. Put half a washbasin (aluminum pot) with water, add a pair of medicine to boil, and fumigate the affected area. Fumigating while heating 10 minute, cooling off the fire, and then washing and applying the affected area with towel or white cloth for 20 minutes. Don't move hard on the wound when washing, so as not to scratch the skin. After washing, pay attention to avoid cold. If fumigation is inconvenient, it can be washed with water alone. Smoked and washed l ~ 2 times a day, one dose can last for 5 days.
(2) Take: Radix Paeoniae Alba, Pericarpium Citri Tangerinae each 65438±05g, Radix Bupleuri, Radix Angelicae Sinensis, Rhizoma Pinelliae Preparata, Notopterygii Rhizoma, Ramulus Cinnamomi, Semen Sinapis Albae, Radix Aconiti Lateralis Preparata, Radix Gentianae Macrophyllae and Poria each 65438±00g. Decoct with water, one dose per day, with Chinese liquor as the guide, and take it twice in the morning and evening.