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揀錯枕頭易瞓厲頸

可致肌肉發炎 低頭族高危

朝早起床瞓厲頸(即落枕),引致頸梗

膊痛令人困擾,元凶可能是揀錯枕頭。物理治療師指出,經常用電腦、沉迷玩手機或本身已有頸痛的人,都是瞓厲頸高危族,加上枕頭不適合更易出問題。何謂舒適

枕頭因人而異,關鍵為枕頭要有足夠承托力及合適高度,包括要配合個人的頸椎弧度,識揀合適的好枕頭有助預防瞓厲頸。


記者:梁麗兒

註冊物理治療師歐陽健表示,瞓厲頸原

因常見與枕頭及姿勢有關,例如枕頭未能足夠承托頸椎,或「夜晚好反瞓,瞓唔到喺個枕頭度」,令頸膊肌肉長時間縮短、繃緊,都會造成瞓厲頸。臨床發現已有頸

痛、腰痛、40歲或以上人士都較易瞓厲頸。經常要伏案工作、習慣低頭,如長時間用電腦、玩手機,或工作時要長時間維持同一姿勢,亦會增加瞓厲頸的風險。曾

有小巴司機受瞓厲頸困擾,導致頸部無法轉動自如,因未能轉左轉右看倒後鏡,惟有請病假休息。


應與肩頸貼合 變扁須更換

歐陽健稱,冬天肌肉容易繃緊及緊張,一旦瞓厲頸關節更容易「kick住」,即變硬或小關節錯位,令人覺得頸痛加劇。重複瞓厲頸更會增加肌肉發炎風險,妨礙日常生活,不容忽視。

揀合適的枕頭有兩大關鍵,包括要有足

夠承托力及高度適中,有助保持良好睡姿。歐陽健指出,枕頭能足夠承托頸椎的生理弧度,可讓人睡覺時肌肉變得放鬆。當枕頭逐漸變扁,反映承托力開始不足,要

考慮更換枕頭。另外,要留意枕頭與肩頸要盡量貼近,當中沒有虛位,才能提供承托及保護,膊頭也不宜「瞓上」枕頭。


枕頭高度因人而異,歐陽健建議購買時

要試枕頭,並找家人或朋友幫忙,從側面觀察,了解枕頭是否合格。仰睡為例,正確要讓額頭至下巴位置成水平線,才能令人放鬆,並能將頸椎壓力減至最低。若下

巴明顯仰高即顯示枕頭太低,若下巴過低即枕頭太高,也會令頸椎肌肉變得緊張,甚至增加頸椎壓力,令人容易瞓厲頸。


較多側睡的人枕頭高度要盡量與肩膊的

闊度相約,睡覺時讓頭、頸及身體成水平線。若枕頭太高或太低,都有機會令肌肉過份緊張或拉扯,易有瞓厲頸。至於枕頭高度要遷就側睡或仰睡,就要視乎個人的

睡姿習慣,難兩全其美。歐陽健指,市面有個別特製枕頭,兩邊比較高、中間會較低,若反瞓常轉換姿勢,「成日瞓唔啱位」,就未必適合用這類特製枕頭。


至於枕頭形狀、物料的選擇,歐陽健強

調關鍵都是要先符合上述原則,至於哪種質料最好,並無統一定論,但枕頭並非越貴越好,「最緊要fit(配合)到頸椎弧度同虛位」。如經常瞓厲頸,無論枕頭

是新或舊,也反映枕頭未必適合,宜考慮更換,枕頭也不建議用6、7年,若發現「瞓腍咗」就要更換。






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