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Tư thế ngồi trong sinh hoạt hằng ngày ảnh hưởng không ít đến các bệnh có liên quan đến thoái hóa cột sống. Một trong những phương pháp để phòng tránh các bệnh cột sống hiệu quả đó là rèn tư thế ngồi đúng. Rất nhiều người không nhận ra việc ngồi sai tư thế vô tình đưa chúng ta đến những bệnh lý cột sống nguy hiểm. Tác hại của việc ngồi sai tư thế vô cùng nguy hiểm. Chúng không chỉ ảnh hưởng đến dáng đi mà lâu dần biến chứng thành các bệnh thoái hóa cột sống, giãn tĩnh mạch, gù lưng, đau lưng, đau cột sống cổ, đau vai, xẹp đốt sống, hẹp ống sống, tê bì, đau đớn khi vận động, cơ thể mất cân đối… Vì thế, tư thế ngồi đúng không chỉ giúp bảo vệ cột sống mà còn nâng tầm vóc dáng, giúp bạn càng tự tin hơn. Vẹo cột sống có thể xuất hiện ở cả trẻ em lẫn người trưởng thành nên cần duy trì tư thế ngồi đúng là rất cần thiết.

1. Vì sao cần duy trì tư thế ngồi đúng?

1.1. Lợi ích khi ngồi đúng tư thế

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Rèn luyện một tư thế ngồi đúng đem lại rất nhiều lợi ích tốt cho sức khỏe:

  • Duy trì vóc dáng, cải thiện sức khỏe cột sống
  • Giảm tổn thương các khớp, cơ và dây chằng. Từ đó, ngăn ngừa các bệnh viêm khớp, thoái hóa khớp…
  • Giảm đau lưng, căng cơ và một số vấn đề nhức mỏi khác do ngồi trong thời gian dài
  • Giữ cho cột sống duy trì được đường cong sinh lý, tránh để chúng trở nên biến dạng.
  • Giữ cho xương và khớp ở đúng vị trí.
  • Giữ cân bằng cơ thể khi di chuyển và hoạt động thể thao.
  • Thúc đẩy lưu thông máu diễn ra tốt hơn.
  • Ngoài ra, tư thế ngồi đúng giúp đường thở cũng như hệ hô hấp không bị chèn ép gây khó thở. Não sẽ được cung cấp oxy cần thiết, duy trì trạng trái và năng lượng tích cực trong suốt ngày dài.

1.2. Tác hại khi ngồi sai tư thế

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Rất nhiều người không để ý đến tư thế ngồi sai và ngồi trong thời gian lâu đã vô tình gây ra một số ảnh hưởng nghiêm trọng đến sức khỏe. Một số hậu quả có thể kể đến như: Khung xương bị biến dạng; cột sống có nguy cơ thoát vị đĩa đệm; trượt đốt sống; thoái hóa cột sống; vẹo cột sống; viêm cột sống dính khớp, co rút cơ lưng.

Cả ngoại hình và dáng đi đều sẽ bị ảnh hưởng xấu nếu ngồi sai tư thế. Ngoài ra, nghiêm trọng hơn, nếu cột sống bị cong vẹo sẽ chèn ép cơ quan nội tạng (tim, phổi). Từ đó, sức khỏe cũng sẽ bị suy giảm.

Tóm lại, việc ngồi đúng tư thế trong sinh hoạt hằng ngày sẽ giúp bạn duy trì vóc dáng lẫn sức khỏe tốt.

2. Hướng dẫn tư thế ngồi đúng để tránh bị đau lưng, cong vẹo cột sống

Tư thế ngồi đúng bị ảnh hưởng bởi 3 yếu tố:

  • Chiều cao của người ngồi
  • Loại ghế đang sử dụng
  • Tư thế, cách thức và thời gian ngồi

 2.1. Tư thế ngồi đúng (tư thế cơ bản)

Bạn có thể tự chỉnh sửa cho mình một tư thế ngồi đúng như sau:

  • Khi ngồi, hãy giữ cho cơ thể thoải mái, vai thả lỏng. Phần mông của bạn phải chạm vào lưng ghế.
  • Để khuỷu tay ở hai bên để tạo hình chữ L.
  • Giữ cẳng tay và đầu gối song song với sàn nhà (nếu có thể).
  • Hạn chế ngồi bắt chéo đầu gối hoặc mắt cá chân
  • Mắt nhìn thẳng phía trước, ngồi thẳng lưng, không gồng.
  • Đầu gối và bắp chân tạo thành góc 90 độ hoặc hơn.
  • Giữ khoảng cách giữa mặt sau của đầu gối và ghế ngồi vừa phải.
  • Giữ chân bằng phẳng. Chỉnh độ cao của ghế sao cho  đầu gối phải cùng độ cao hoặc thấp hơn một chút so với hông.
  • Khi ngồi trên ghế xoay, bạn nên xoay toàn bộ cơ thể. Tránh chỉ xoay mỗi thắt lưng.
  • Không nên ngồi tại chỗ quá lâu, thay vào đó bạn nên đứng lên đi lại 5 – 10 phút  sau mỗi giờ. Vì đều này giúp bạn ngăn ngừa nguy cơ mắc bệnh: đau dây vì điều này tăng nguy cơ đau dây thần kinh ở vùng chậu; giãn tim mạch; tắc nghẽn mạch máu hoặc mắc bệnh về cột sống, tim mạch.

2.2. Tư thế ngồi đúng khi làm việc máy tính

Tư thế ngồi đúng và tư thế ngồi sai
Tư thế ngồi đúng và tư thế ngồi sai

Khi làm việc với máy tính, bạn cần phải ngồi lâu tại một chỗ. Do đó, cứ sau mỗi giờ, bạn cần phải đứng dậy di chuyển để tránh ảnh hưởng đến sức khỏe. Dưới đây, An Pháp sẽ chỉ ra một số cách để có tư thế ngồi đúng, các bạn có thể áp dụng tại văn phòng:

  • Giữ cổ ở tư thế thẳng trục với cột sống.
  • Thả lỏng hai vai. Đặt cẳng tay ngang vuông góc với khuỷu tay, cổ tay thẳng trục với cẳng tay.
  • Ngồi tựa thẳng lưng vào ghế, có thể dùng gối lưng để tạo tư thế thoải mái khi ngồi.
  • Đặt hai chân bằng phẳng trên sàn. Uốn cong đầu gối một góc vuông. Ngoài ra, đầu gối phải bằng hoặc cao hơn một chút so với hông. Đùi song song với sàn và tiếp xúc ngang với phần cạnh của ghế.
  • Khoảng cách từ tầm mắt đến màn hình khoảng từ 50 cm. Khoảng cách từ màn hình đến thân người bằng độ dài một cánh tay và phải cao hơn 5cm so với tầm nhìn ngang.
  • Đảm bảo tư thế để cổ tay được di chuyển linh hoạt.
  • Sau mỗi 10 – 15 phút, bạn hãy tự kiếm tra lại tư thế ngồi của mình. Nếu không đúng thì nhanh chóng chỉnh sửa lại.

Để có thể giữ thói quen với tư thế ngồi đúng, bạn phải kiên trì tập luyện một thời gian. Nếu bạn thực hiện được, lợi ích sẽ thấy rõ sau một thời gian. Hãy cố gắng nhắc nhở bản thân mỗi ngày: Một tư thế ngồi đúng sẽ bảo vệ được sức khỏe cột sống của bạn.

3. Các tư thế ngồi sai cần tránh

Để có một tư thế ngồi đúng, bạn cần phải biết và né tránh một số tư thế dễ sai và rất phổ biến dưới đây:

  • Ngồi lâu ở một vị trí trong thời gian dài, không vận động.
  • Ngồi bắt chéo đầu gối hoặc mắt cá chân.
  • Ngồi nghiêng hẳn sang một bên khiến cột sống bị cong vẹo, biến dạng.
  • Ngồi gục đầu trên bàn làm việc thường xuyên tăng nguy cơ đau mỏi vai gáy, lệch cổ và thậm chí thoái hóa đốt sống cổ.
  • Ngồi lâu nhưng không nghỉ ngơi.
  • Ngồi ngả lưng  ra phía sau, phần mông ở mép ghế..
  • Ngồi ở tư thế khiến lưng bị chông chênh, không được hỗ trợ đầy đủ.
  • Ngồi cúi đầu khi sử dụng điện thoại hoặc đọc tài liệu trong thời gian dài
  • Ngồi ghế quá cao, hoặc quá thấp khiến hai chân không thể đặt vuông góc với mặt sàn.

Trên đây, An Pháp đã chỉ ra một số tư thế ngồi đúng và tư thế ngồi sai để giúp bạn điều chỉnh lại tư thế ngồi. Duy trì tư thế ngồi đúng không những giúp bạn hạn chế bị gù lưng, cong vệ cột sống; thoái hóa cột sống; dáng đi đẹp và giúp bạn tự tin hơn khi giao tiếp.

Để có thể cải thiện dáng ngồi, các bạn nên đi kiểm tra sức khỏe xương khớp để sớm phát hiện dấu hiệu bất thường và bảo vệ cột sống luôn khỏe mạnh.

Phòng khám An Pháp – Chuyên khoa phục hồi chức năng công nghệ và tiêu chuẩn Nhật Bản

Đội ngũ Bác sĩ Phòng khám An Pháp
Đội ngũ Bác sĩ Phòng khám An Pháp

Với chuyên gia phục hồi chức năng và đội ngũ Bác sĩ nhiều kinh nghiệm người Nhật trực tiếp huấn luyện, đội ngũ KTV tại An Pháp luôn giữ vững chất lượng dịch vụ, giám sát điều trị theo tiêu chuẩn kỹ thuật Nhật Bản. Cùng với việc kết hợp các công nghệ máy móc phục hồi chức năng được sản xuất tại Nhật Bản, Phòng khám An Pháp tự tin là đơn vị thăm khám và điều trị an toàn và uy tín về thoái hóa, phục hồi chức năng xương khớp áp dụng công nghệ và kĩ thuật Nhật Bản đầu tiên tại Việt Nam.

Để được tư vấn và đặt lịch khám các Bệnh lý cơ xương khớp tại Phòng khám An Pháp, quý khách có thể liên hệ:

  • Địa chỉ: 74-76-78 Ngô Quyền, phường 7, Quận 5, TP. Hồ Chí Minh
    • Hotline: 033 568 5688 / (028) 3855 0380
    • Email: booking@anphap.vn
  • Fanpage: https://www.facebook.com/anphaprehabilitation

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