{"id":23561,"date":"2025-09-23T09:11:02","date_gmt":"2025-09-23T02:11:02","guid":{"rendered":"https:\/\/walking-vietnam.net\/?post_type=rensai&p=23561"},"modified":"2025-11-29T14:44:52","modified_gmt":"2025-11-29T07:44:52","slug":"lower-back-pain-relief-in-just-3-minutes-easy-lower-back-exercises-you-can-do-while-sitting","status":"publish","type":"rensai","link":"https:\/\/walking-vietnam.net\/vi\/rensai\/a-physiotherapists-message-vietnam-health-column\/lower-back-pain-relief-in-just-3-minutes-easy-lower-back-exercises-you-can-do-while-sitting\/","title":{"rendered":"Thay \u0111\u1ed5i ch\u1ec9 trong 3 ph\u00fat v\u1edbi b\u00e0i t\u1eadp gi\u1ea3n \u0111\u01a1n cho v\u00f9ng th\u1eaft l\u01b0ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n khi ng\u1ed3i"},"content":{"rendered":"
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Thay \u0111\u1ed5i ch\u1ec9 trong 3 ph\u00fat v\u1edbi b\u00e0i t\u1eadp gi\u1ea3n \u0111\u01a1n cho v\u00f9ng th\u1eaft l\u01b0ng c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n khi ng\u1ed3i<\/h3>\n\n\n\n

Vi\u1ec7c ng\u1ed3i qu\u00e1 l\u00e2u c\u00f3 th\u1ec3 g\u00e2y ra nh\u1eefng \u1ea3nh h\u01b0\u1edfng kh\u00f4ng ch\u1ec9 \u0111\u1ebfn \u0111au l\u01b0ng m\u00e0 c\u00f2n \u0111\u1ebfn l\u01b0u l\u01b0\u1ee3ng m\u00e1u v\u00e0 qu\u00e1 tr\u00ecnh trao \u0111\u1ed5i ch\u1ea5t.
Theo nghi\u00ean c\u1ee9u, ng\u01b0\u1eddi ta \u0111\u00e3 b\u00e1o c\u00e1o r\u1eb1ng vi\u1ec7c ng\u1ed3i trong t\u01b0 th\u1ebf n\u00e0y trong th\u1eddi gian t\u1eeb 1 \u0111\u1ebfn 3 gi\u1edd s\u1ebd g\u00e2y ra nh\u1eefng thay \u0111\u1ed5i v\u1ec1 l\u01b0u l\u01b0\u1ee3ng m\u00e1u v\u00e0 c\u00e1c c\u01a1, d\u00e2y ch\u1eb1ng. N\u1ebfu ch\u00fa \u00fd \u0111\u1ebfn v\u00f9ng th\u1eaft l\u01b0ng, th\u00ec vi\u1ec7c duy tr\u00ec t\u01b0 th\u1ebf n\u00e0y trong th\u1eddi gian t\u1eeb 2 \u0111\u1ebfn 4,5 gi\u1edd s\u1ebd cho th\u1ea5y r\u1eb1ng g\u00e1nh n\u1eb7ng l\u00ean v\u00f9ng th\u1eaft l\u01b0ng s\u1ebd t\u0103ng l\u00ean r\u00f5 r\u1ec7t.
Do \u0111\u00f3, vi\u1ec7c \u0111\u1ee9ng d\u1eady m\u1ed7i 60 ph\u00fat l\u00e0 l\u00fd t\u01b0\u1edfng. Th\u1ef1c ch\u1ea5t, vi\u1ec7c \u0111i b\u1ed9 v\u00e0i ph\u00fat ho\u1eb7c th\u1ef1c hi\u1ec7n c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng l\u00e0 c\u00e1ch hi\u1ec7u qu\u1ea3 nh\u1ea5t, nh\u01b0ng trong th\u1ef1c t\u1ebf, vi\u1ec7c th\u1ef1c hi\u1ec7n \u0111i\u1ec1u n\u00e0y tr\u1edf n\u00ean kh\u00f3 kh\u0103n khi di chuy\u1ec3n b\u1eb1ng m\u00e1y bay ho\u1eb7c xe bu\u00fdt ho\u1eb7c trong gi\u1edd l\u00e0m vi\u1ec7c.<\/p>\n\n\n\n

V\u00ec v\u1eady, trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y,S\u1eed d\u1ee5ng \u0111\u01b0\u1ee3c ngay c\u1ea3 khi \u0111ang ng\u1ed3i<\/span>Ch\u00fang t\u00f4i s\u1ebd gi\u1edbi thi\u1ec7u b\u1ed1n b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n.<\/p>\n\n\n\n

\u2460 B\u00e0i t\u1eadp nghi\u00eang tr\u01b0\u1edbc sau khung x\u01b0\u01a1ng ch\u1eadu<\/a>
\u2461 B\u00e0i t\u1eadp nghi\u00eang x\u01b0\u01a1ng ch\u1eadu sang hai b\u00ean<\/a>
\u2462 B\u00e0i t\u1eadp v\u1ebd h\u00ecnh tr\u00f2n b\u1eb1ng m\u00f4ng<\/a>
\u2463 Th\u01b0 gi\u00e3n m\u00f4ng<\/a><\/p>\n\n\n\n

Nh\u1eefng \u0111\u1ed9ng t\u00e1c n\u00e0y gi\u00fap kh\u00f4i ph\u1ee5c s\u1ef1 v\u1eadn \u0111\u1ed9ng \u0111a h\u01b0\u1edbng c\u1ee7a c\u1ed9t s\u1ed1ng v\u00e0 \u0111\u1ed9 linh ho\u1ea1t \u1edf h\u00f4ng, \u0111\u1ed3ng th\u1eddi th\u00fac \u0111\u1ea9y l\u01b0u th\u00f4ng m\u00e1u. Quan tr\u1ecdng nh\u1ea5t l\u00e0:Tr\u00e1nh vi\u1ec7c kh\u00f4ng di chuy\u1ec3n g\u00ec c\u1ea3<\/span>\u0110\u00fang v\u1eady. Ch\u1ec9 v\u1edbi m\u1ed9t ch\u00fat n\u1ed7 l\u1ef1c, c\u01a1 th\u1ec3 c\u1ee7a b\u1ea1n s\u1ebd thay \u0111\u1ed5i. H\u00e3y b\u1eaft \u0111\u1ea7u t\u1eeb nh\u1eefng \u0111i\u1ec1u c\u00f3 th\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c, t\u1ea1o th\u00f3i quen t\u1eadp c\u00e1c b\u00e0i t\u1eadp \u0111\u01a1n gi\u1ea3n, c\u00f9ng nhau x\u00e2y d\u1ef1ng m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh.<\/p>\n\n\n\n

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\u0110i\u1ec3m<\/span><\/h3>\n\n\n\n
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Th\u00f4ng tin<\/span><\/h3>\n\n\n\n
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Trung t\u00e2m Ph\u1ee5c h\u1ed3i YAMATO
Trung t\u00e2m ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng Yamatori<\/span><\/strong>

B\u00e1c s\u0129 V\u1eadt l\u00fd tr\u1ecb li\u1ec7u: Kitagawa Daigo<\/span><\/strong>

T\u1eeb n\u0103m 2016 \u0111\u1ebfn n\u0103m 2018, sau khi tham gia ch\u01b0\u01a1ng tr\u00ecnh JICA (C\u01a1 quan H\u1ee3p t\u00e1c Qu\u1ed1c t\u1ebf c\u1ee7a Ch\u00ednh ph\u1ee7 Nh\u1eadt B\u1ea3n) t\u1ea1i Vi\u1ec7t Nam, h\u1ecd \u0111\u00e3 m\u1edf m\u1ed9t c\u01a1 s\u1edf ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng t\u1ea1i H\u00e0 N\u1ed9i v\u00e0o n\u0103m 2025.
Ngo\u00e0i vi\u1ec7c \u0111i\u1ec1u tr\u1ecb c\u00e1c v\u1ea5n \u0111\u1ec1 v\u1ec1 \u0111au l\u01b0ng, \u0111au vai, c\u0169ng c\u00f3 th\u1ec3 \u0111i\u1ec1u tr\u1ecb sau ph\u1eabu thu\u1eadt g\u00e3y x\u01b0\u01a1ng v\u00e0 ch\u1ea5n th\u01b0\u01a1ng d\u00e2y ch\u1eb1ng c\u0169ng nh\u01b0 ph\u1ee5c h\u1ed3i ch\u1ee9c n\u0103ng sau \u0111\u1ed9t qu\u1ef5.<\/p>\n<\/div>\n<\/div>\n\n\n\n

\u0110\u1ecba ch\u1ec9: T\u1ea7ng 2, s\u1ed1 177 Trung Kinh, Yen Hoa, H\u00e0 N\u1ed9i
S\u1ed1 \u0111i\u1ec7n tho\u1ea1i: 096-902-0032 (c\u00f3 th\u1ec3 n\u00f3i ti\u1ebfng Nh\u1eadt)
Gi\u1edd kh\u00e1m b\u1ec7nh: Th\u1ee9 Hai \u0111\u1ebfn Th\u1ee9 B\u1ea3y 9:00\u201321:00, Ch\u1ee7 Nh\u1eadt 10:30\u201321:00
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