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สูงวัยต้องรู้
สูงวัยต้องรู้

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Butt pain, hip pain, not healing. Stretch this position!

2025/4/20 Edited to

... Read moreหลายคนที่ “ปวดก้น” หรือ “ปวดสะโพกร้าวลงขา” มักคิดว่าเป็นแค่เมื่อย แต่พอปล่อยไว้กลับนั่งนานก็เจ็บ เดินไกลก็ร้าว บางวันปวดแปลบลงต้นขาด้านหลังเหมือนเส้นตึง ๆ อาการแบบนี้เจอบ่อยในคนที่นั่งทำงานนาน ขับรถนาน หรือผู้สูงอายุที่กล้ามเนื้อสะโพก/ก้นเริ่มอ่อนแรงค่ะ สิ่งที่ฉันเช็กตัวเองก่อน (เพื่อเดาว่า “ปวดสะโพกร้าวลงขาเกิดจาก” อะไรได้บ้าง) - ถ้านั่งแล้วปวดก้นมาก ลุกเดินแล้วค่อยดีขึ้น: มักเกี่ยวกับกล้ามเนื้อก้นลึก ๆ ตึง (เช่น piriformis) หรือท่านั่งกดทับ - ถ้าก้ม/ไอ/จามแล้วร้าวลงขาชัด: อาจเกี่ยวกับเส้นประสาทจากหลังส่วนล่าง ควรระวังและปรึกษานักกายภาพ/แพทย์ - ถ้ายืนนานแล้วปวดสะโพกด้านข้าง: อาจเป็นกล้ามเนื้อสะโพกด้านข้างอ่อนแรง/เอ็นอักเสบ แนวทาง “กายภาพบำบัด” แบบทำเองที่บ้านที่ฉันใช้ (เลือกทำวันละ 5–10 นาที) 1) ท่ายืดก้น (Figure-4 stretch) นอนหงาย ชันเข่า เอาข้อเท้าข้างที่เจ็บพาดบนเข่าอีกข้าง แล้วดึงขาเข้าหาตัวจนตึงบริเวณก้น/สะโพก ค้าง 20–30 วินาที 2–3 รอบ/ข้าง (ไม่ฝืนให้เจ็บแปลบ) 2) ท่ายืดสะโพกด้านหลังแบบนั่ง นั่งหลังตรง ไขว้ขา/วางข้อเท้าบนเข่า แล้วก้มตัวเล็กน้อยจนรู้สึกตึงที่ก้น ค้าง 20 วินาที 2–3 รอบ เหมาะมากกับคน “เจ็บก้น” จากการนั่งนาน 3) คลายสะโพกด้วยลูกบอล/โฟมโรล (ถ้ามี) นั่งทับลูกบอลบริเวณก้นข้างที่ปวด ค่อย ๆ กลิ้งหาจุดตึง กดค้าง 20–30 วินาที ทำเบา ๆ วันเว้นวัน ช่วยลดความตึงที่ทำให้ร้าวลงขาได้ในบางคน 4) เสริมแรงสะโพก (สำคัญพอ ๆ กับการยืด) - Bridge: นอนหงาย ชันเข่า เกร็งก้นยกสะโพก ค้าง 2 วินาที ทำ 10–12 ครั้ง 2 เซ็ต - Clamshell: นอนตะแคง งอเข่า เปิดเข่าบนขึ้นช้า ๆ 10–12 ครั้ง 2 เซ็ต ถ้ากล้ามเนื้อก้นแข็งแรงขึ้น อาการปวดสะโพกและปวดก้นมักกลับมาเป็นน้อยลง ทริคเล็ก ๆ ตอนนั่ง/นอนที่ช่วยจริง - นั่งให้เท้าวางเต็มพื้น ไม่ไขว่ห้างนาน ๆ และลุกเดินทุก 45–60 นาที - ถ้าปวดก้นจากการนั่ง ลองใช้หมอนรองนั่ง/ผ้าขนหนูพับรองก้น - นอนตะแคงให้หนีบหมอนระหว่างเข่า ลดบิดสะโพก เมื่อไหร่ควรไปพบผู้เชี่ยวชาญ ถ้ามีชาหนักขึ้น กล้ามเนื้ออ่อนแรง เดินลากเท้า ปวดรุนแรงตอนกลางคืน มีไข้/อุบัติเหตุ หรือปวดร้าวลงขาไม่ดีขึ้นภายใน 1–2 สัปดาห์ แนะนำพบแพทย์หรือนักกายภาพบำบัดเพื่อประเมินให้ชัดเจนค่ะ ถ้าอยากได้ท่าแก้ปวดคอบ่าเพิ่มเติม ค่อย ๆ ลิสต์อาการที่เป็น (ปวดด้านไหน นั่งนานไหม ร้าวลงขาหรือไม่) แล้วค่อยเลือกท่าให้ตรงจุด จะเห็นผลกว่าเยอะค่ะ

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A black graphic with a pink border features the title "STIFF HIPS! 4 HIP MOBILITY EXERCISES FOR RELIEF" in white and pink text. It also states "IMPROVE YOUR SQUAT AND HIP THRUST" and includes the Lemon8 logo with @getright.millyy.
A person demonstrates the 90/90 hip wave, targeting glutes, hip flexors, and external hip rotators. The text describes it as the "#1 STRETCH FOR HIPS" that works to rotate hips and stretch glutes and adductors.
A person performs the butterfly stretch for hip tension relief, targeting the groin and adductors. The text advises letting knees fall slowly and holding for 10-15 seconds, avoiding aggressive pushing.
Stiffness has no age 🥴🥴
I’m not saying you’re tight because you’re young or old… what I’m saying is you’re tight. Go stretch 🤸🏾‍♂️ 💋try it before & after leg day 💋video demos on TikTok » getright.millyy #Fitness #hipmobility
Milan 🖤💋🎧🏋🏾‍♀️

Milan 🖤💋🎧🏋🏾‍♀️

141 likes

An infographic titled '10 Essential Stretches for Sciatica and Lower Back Pain'. It displays 10 different piriformis stretches with illustrations of a person performing each, along with names, brief instructions, and benefits like flexibility, balance, or stability. The overall message encourages listening to one's body.
Debbie ✌🏼

Debbie ✌🏼

12 likes

3 stretches for tight hips 🫶✨
Sitting all day? Feeling stiff and tight? Here are 3 basic and beginner friendly stretches you can do from the comfort of your own home. No equipment needed and it’s free! So no excuses. You can bang this up in just under 5 minutes a day. If you want some more recommendations from a stretch
Lisa Vercetti🪐

Lisa Vercetti🪐

2152 likes

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