<div><br></div> <div><br></div> <div>원문 : <a target="_blank" href="https://blog.naver.com/stinvvv/221181734421">https://blog.naver.com/stinvvv/221181734421</a></div> <div><br></div> <div><br></div> <div><br></div> <div> <table class="post-top" style="width:550px;border-collapse:collapse;table-layout:fixed;color:#000000;font-family:'Malgun Gothic';font-size:medium;"><tbody><tr><td valign="bottom" class="p12" style="font-size:12px;"> <p class="post_option" style="margin:0px;padding:0px;height:18px;text-align:right;"></p></td></tr></tbody></table><div style="font-family:'Malgun Gothic';font-size:medium;"> <div class="post-view pcol2 _param(1) _postViewArea221181734421" style="font-family:'돋움';font-size:12px;width:550px;padding:15px 0px;margin:0px 0px 15px;clear:both;text-align:justify;line-height:1.5;"> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;text-align:center;"><span style="font-size:17pt;font-family:'나눔고딕';"><strong>잠을 오래자고 일어나면 허리가 아픈 이유?</strong></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;"><span style="font-size:12pt;font-family:'나눔고딕';"> 장코치에요. 바로 갑시다! ㅎㅎ</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;"><span style="font-size:12pt;font-family:'나눔고딕';">-</span></p></div></div></div> <div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1515539822ba96b27131e84debb7e4c708a5afbab9__mn767123__w408__h272__f15123__Ym201801.png" width="408" height="272" alt="1.png" style="border:none;" filesize="15123"></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 주말에 잔뜩 늦잠을 자고 일어나면 허리가 아픈 사람들이 있습니다. 꼭 늦잠이 아니더라도 평소 허리가 아파 6~7시간 이상 잠을 못주무시는 분들도 계시구요.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 왜 그럴까요? 그리고 해결책은 무엇일까요?</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:15pt;font-family:'나눔고딕';"><strong>1. 허리가 아픈 이유는?</strong></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 가장 큰 이유는 역시나 고관절 굴근, 특히나 장요근의 단축입니다.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1515539823f8dba54cad284ad6b2a2685484a8cabd__mn767123__w550__h185__f28572__Ym201801.gif" width="550" height="185" alt="2.gif" style="border:none;" filesize="28572"></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><span style="font-family:'나눔고딕';font-size:16px;text-align:justify;"> 장요근은 12번 흉추와 1,2,3,4,5번 요추에 붙어 있기 때문에 단축되면 요추를 자꾸 잡아당겨 “허리가 끊어지는 듯한” 통증을 유발합니다. 위 붉은색으로 표시된 부분은 장요근의 단축으로 인해 통증을 방사하는 방사지점을 뜻합니다.</span></div> <div style="text-align:center;"><span style="font-family:'나눔고딕';font-size:16px;text-align:justify;"><br></span></div> <div style="text-align:center;"><span style="font-family:'나눔고딕';font-size:16px;text-align:justify;"><br></span></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/151553982420bdb278adb945859315b42d41d42c3e__mn767123__w352__h220__f11290__Ym201801.png" width="352" height="220" alt="3.png" style="border:none;" filesize="11290"></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 특히 평소에 요추가 과전만된, 우측 그림과 같이 오리궁뎅이 자세를 가진 사람이라면(애초에 고관절 굴근의 단축이 심한 사람이라면) 더욱 쉽게 허리가 아플 수 있습니다.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 이와 관련하여 자세한 기전이 궁금하시다면 아래 링크를 따라가시면 되겠습니다.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" align="center" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';">“골반전방경사(Pelvic Anterior tilt) 및 척추전만(Lordosis) 원인과 해결 방안</span></p> <p class="HStyle0" align="center" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';"><span style="font-size:12pt;font-family:'나눔고딕';color:#800080;"><a target="_blank" href="http://https//blog.naver.com/stinvvv/221140119686" target="_blank" class="con_link">https://blog.naver.com/stinvvv/221140119686“</a></span></p> <div align="center" style="line-height:1.5;font-family:'돋움';"> <div class="og" style="display:inline-block;width:513px;margin-top:7px;text-align:left;font-family:Dotum;line-height:1.5;"> <div class="box" style="display:inline-block;overflow:hidden;width:513px;vertical-align:top;line-height:1.5;"> <div class="thumb s_size" style="overflow:hidden;text-align:center;font-size:0px;float:left;width:136px;height:136px;line-height:1.5;"><a target="_blank" href="https://blog.naver.com/stinvvv/221140119686%E2%80%9C" target="_blank"><img src="" style="border:none;width:136px;" alt=""><span class="bd" style="display:block;border:1px solid rgb(0,0,0);"></span></a></div> <div class="txt" style="overflow:hidden;width:336px;height:134px;padding:0px 20px;border-width:1px 1px 1px 0px;border-style:solid;border-color:#e2e2e2;background:#fcfcfc;float:left;line-height:1.5;"><a target="_blank" href="https://blog.naver.com/stinvvv/221140119686%E2%80%9C" target="_blank"> </a><div class="tit" style="margin-top:17px;font-weight:bold;font-size:14px;color:#222222;line-height:1.5;"><a target="_blank" href="https://blog.naver.com/stinvvv/221140119686%E2%80%9C" target="_blank">[장코치(장우현) 근육학 칼럼] 골반전방경사(Pelvic Anterior tilt) 및 척추전만(Lor...</a></div><a target="_blank" href="https://blog.naver.com/stinvvv/221140119686%E2%80%9C" target="_blank"> </a><div class="dsc" style="margin:8px 0px 3px;font-size:11px;color:#4f4f4f;letter-spacing:-1px;line-height:1.5;"><a target="_blank" href="https://blog.naver.com/stinvvv/221140119686%E2%80%9C" target="_blank">[장코치-켄달 형님]골반전방경사(Pelvic Anterior tilt)및 척추전만(Lordosis) 원인과 해결 방안 백형의...</a></div><a target="_blank" href="https://blog.naver.com/stinvvv/221140119686%E2%80%9C" target="_blank"> </a><div class="cp" style="overflow:hidden;white-space:nowrap;font-size:11px;color:#9197a3;line-height:1.5;"><a target="_blank" href="https://blog.naver.com/stinvvv/221140119686%E2%80%9C" target="_blank">blog.naver.com</a></div><a target="_blank" href="https://blog.naver.com/stinvvv/221140119686%E2%80%9C" target="_blank"></a></div></div></div> <div align="left" style="line-height:1.5;"><img src="https://ssl.pstatic.net/static/blank.gif" class="m20" alt="" style="border:none;display:block;width:1px;height:20px;" filesize="85"></div></div> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 나이가 들어갈수록 딱딱한 돌침대가 편한 이유나 TV 등의 미디어에서 푹신한 침대가 건강을 위협한다고 말하는 이유도 이와 같습니다.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 바닥이 딱딱하다면, 바닥이 등과 엉덩이를 눌러주어 요추의 전만각을 조금 상쇄시켜줄 수 있습니다. 그러나 바닥이 침대와 같이 푹신하다면 등과 엉덩이를 충분히 밀어주지 못해 요추 과전만 및 골반의 전방경사를 그대로 방치할 수 밖에 없지요.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:15pt;font-family:'나눔고딕';"><strong>2. 그렇다면 해결 방안은 무엇일까요?</strong></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 가장 쉬운 방법은 주무실 때 하체에 배게를 집어넣어 허리로부터 하체의 무게를 분산시켜주는 것입니다.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/15155398257521a09f636e4631bd7f1f74d485311c__mn767123__w502__h308__f21304__Ym201801.png" width="502" height="308" alt="4.png" style="border:none;" filesize="21304"></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 이렇게 하면 요추부위에 부담이 적어지고 요부 신전각이 줄어들어 허리가 편안해짐을 느낄 수 있습니다.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 이와 함께 운동학적 접근 방법은, 골반의 전방경사와 요추의 과전만을 유발하는 “장요근과 요추신전근의 단축을 해소”하고 이를 상쇄시켜줄 수 있는 “복근과 둔근을 강화 하는 것”입니다.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1515539825987d7f03df514aa5821e51a257731621__mn767123__w550__h246__f15813__Ym201801.gif" width="550" height="246" alt="5.gif" style="border:none;" filesize="15813"></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 위 장요근 스트레칭과 고양이 자세를 통해 짧아진 근육들의 긴장을 완화시켜줍니다.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 그 다음으로는</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1515539826e3334d30a8104743bbdb8baa6d7c347f__mn767123__w336__h252__f14221__Ym201801.png" width="336" height="252" alt="6.png" style="border:none;" filesize="14221"></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"><br></div> <div style="text-align:center;"> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 데드버그 운동(Dead-bug Exercise)을 통해 복강 내 적절한 압력을 만들고 척추 및 골반을 컨트롤 할 수 있는 능력을 연마합니다.</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 이와 함께 여러 가지 둔근(하체) 운동들 (스쿼트나 데드리프트 등)을 추가로 해준다면 더욱 효과적이에요!</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';">-</span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"><br></span></p> <p class="HStyle0" style="margin:0px;padding:0px;line-height:1.5;font-family:'돋움';text-align:justify;"><span style="font-size:12pt;font-family:'나눔고딕';"> 이제 아침에 일어나서 허리가 끊어질 듯 아프다면 위 스트레칭과 함께 데드버그 운동을 짬짬히 해보세요! 큰 도움이 될 거에요! :)</span></p></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1515539826ee7bd29c63c64e64bcf58c8a9dc0822c__mn767123__w620__h350__f17030__Ym201801.png" width="620" height="350" alt="a명함.png" style="border:none;" filesize="17030"></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/151553982738362e10c7ae4a4b8560e0f9b934edb3__mn767123__w1200__h643__f63299__Ym201801.jpg" width="800" height="429" alt="b불펌금지.jpg" class="chimg_photo" style="border:none;" filesize="63299"></div> <div style="text-align:center;"><img src="http://thimg.todayhumor.co.kr/upfile/201801/1515539828428ffd84d930436c80e5ed285a1b2403__mn767123__w1357__h233__f39605__Ym201801.png" width="800" height="137" alt="c저작권법.png" class="chimg_photo" style="border:none;" filesize="39605"></div><br></div>