下背痛的自我檢測 by威力 - 健身

By Eden
at 2020-12-28T00:18

Table of Contents

大家好，我是物理治療師威力。

12/28更新:
欲報名體驗講座請推文後直接填寫報名表單~ https://reurl.cc/gm9oYN

今天跟大家分享：重訓下背痛的自我檢查，這次做了影片版，不過蠻陽春的，大家可
以當podcast看XDD
https://www.youtube.com/watch?v=zZuaX3sf8LU&t=16s

　　大家都有過重訓的當下、重訓完，或者是隔天開始的腰痠背痛，這時候大家通常會有
一個疑惑：這是正常的痠痛嗎？還是自己的重訓姿勢、發力方式錯了，還是代償等等。
　　如果此時求助於教練、醫師或者是治療師，多半就會開始進行一系列的評估測試，你
們多半對這些評估測試霧煞煞，甚至有的人會失去耐性。所以我想試著用衛教文章的方式
，帶著大家了解一下到底這些測試在幹嘛？也幫助健友和教練可以透過這樣子簡單的自我
測試方法，更了解自己的身體，也比較知道自己是不是真的應該要去找醫師、治療師做治
療。
　　只要是背痛、腰痛、骨盆帶疼痛，治療師通常問診完之後就會帶你們做這個測試：｢
脊椎前彎測試｣
https://imgur.com/OJZ2JQL

從這個經典的圖中我們可以看到最左邊的是一個正常的前彎動作，包含髖關節、骨盆
到整
個脊椎，沒有明顯的活動度不足或代償，那第二張圖就會是髖關節活動度不足時造成的代
　　償、第三張圖則是脊椎活動度不足的一個結果。
　　我們用臨床上常看到的一些實際測試圖來給大家看：
https://imgur.com/puKiLBq

　　大家可以看到第一張圖就會很像上面那張圖的最左邊，有比較漂亮的脊椎曲線，也沒
有明顯的折點或代償發生，我們可以想像是一群人在一起拔河，大家都一樣努力，自然就
比較不會有誰偷懶不做事而造成其他人過勞而受傷。
https://imgur.com/0wJydXH

這張就會像上圖的第二個例子，就是髖關節緊繃卡住，造成身體前彎的時候都靠脊椎
彎曲
，髖關節的地方的活動較少，屁股相對沒辦法往後移動。
https://imgur.com/cjgWPve

那這張圖就很明顯是上面的最右邊了，身體的前彎幾乎全靠髖關節代償，屁股往後推
非常
的多，脊椎幾乎是一條整齊的直線。這樣的問題就會是整個脊椎幾乎沒有活動角度，尤其
當坐著的時候如果骨盆和髖關節已經卡住，那脊椎前彎就會受到限制，就可能產生一些疼
痛了。
https://imgur.com/WfeeLcY

這張圖大家有發現問題了嗎？答案是下段的胸椎、腰椎到髖關節都比較緊，身體自然
的靠
膝蓋彎曲來代償。當然，這張圖患者的踝關節也是緊的，因為你會發現膝蓋沒辦法往前跑
，而是屁股往後坐。
https://imgur.com/vTEbHhf

這張是脊椎、尤其是髖關節活動度不足造成的膝蓋過度伸直代償。
https://imgur.com/1RsorAL

這張大家可以看到胸椎中段有非常明顯的折線。
從後方可以看脊椎側彎、肩胛骨的對稱性、骨盆的對稱性等等。
https://imgur.com/hI4To8i

這個案例是左腳膝蓋彎曲代償、身體重心偏左，導致右側腰部經常緊繃容易痠痛。
https://imgur.com/3cfhMiR

右邊胸椎處隆起。
https://imgur.com/Xfz7tGr

右側腰椎隆起。
https://imgur.com/edIVHyN

這樣大家有比較了解這個測試的重要性了嗎？如果這個動作的代償表現和你的疼痛位
置、
發生時間和代償方式有很明顯的邏輯性，是不是就能夠作為一個線索去找到你的問題來源
呢？每個人的臨床問題就好像一把鎖，如何找到形狀正確的鑰匙，就靠治療師的邏輯判斷
和臨床評估的準確性了，也希望大家可以耐心地跟著治療師一起認識自己的身體，也能夠
在治療的過程不要是只有被動的｢接受」治療，而是要主動參與喔！身體是自己的，也只
有那些｢帶的走」的東西，可以一輩子讓你遠離痠痛、遠離傷害唷。

https://www.facebook.com/%E7%89%A9%E7%90%86%E6%B2%BB%E7%99%82%E5%B8%AB-%E5%A8%
81%E5%8A%9B-106453584646815
之後會慢慢帶大家認識健身相關的物理治療相關知識，也希望可以透過這些文章或
影片，讓大家更了解自己的身體，也可以在訓練、運動的過程中遠離傷害。
　　喜歡的話也歡迎按讚追蹤分享，謝謝大家。
　　最後一月一號大家都放假，我診所也休診，想說有這個機會的話安排幾個時段的核心
運動、脊椎矯正運動、彼拉提斯和紅繩運動體驗。如果有想來的可以推文,這次會抽大概
16-20人次，時間再給大家自己選，會在星期三晚上十二點截止抽出，也歡迎大家想知道
什麼樣
的議題或意見，都可以在這邊或我的粉專提問，謝謝大家！

--

Tags: 健身

All Comments

By Edward Lewis
at 2020-12-29T14:22

ps. 時間都是一月一號喔，跟大家一起在新年的第一天一

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at 2020-12-30T11:36

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at 2022-03-27T20:11

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at 2022-03-31T18:05

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at 2022-04-06T10:32

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at 2022-04-08T07:54

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By Joseph
at 2022-06-15T12:30

推

By Lucy
at 2022-06-18T20:31

推！

By Irma
at 2022-06-22T20:52

推

By Ivy
at 2022-06-25T01:58

推推拜託讓我中吧

By Mary
at 2022-06-25T21:42

推

By Puput
at 2022-06-29T23:55

推

By Jacob
at 2022-07-04T23:54

確定會舉辦嘍，快填寫表單加入群組

By Dorothy
at 2022-07-05T21:02

推推

By Zanna
at 2022-07-08T22:02

推推

By Blanche
at 2022-07-11T05:26

推

By Frederic
at 2022-07-13T22:19

推

By Una
at 2022-07-17T15:26

推

By Dora
at 2022-07-17T22:56

有加入群組的明天都可以來唷，有找到大場地

By Ula
at 2022-07-19T06:32

我的脊椎，好想去找威力

By Mary
at 2022-07-21T21:51

推

下背痛的自我檢測 by威力 - 健身

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