下背酸痛 你鬆對部位嗎？ Low back soreness - you treat the right spot? 下背痠痛位置 腰部 久坐開始痠 站久開始痠 同一姿勢久了開始 Area of soreness Low back Occur after sitting or standing too long 痠痛的原因 梨狀肌拉扯薦椎 把薦椎拉歪👉骨盆歪斜👉下背肌肉被拉扯👉痠痛 Reason of soreness Tight piriformis pull sacrum 👉rotate pelvic👉low back muscle been stretched cause soreness 下背痠放鬆方式 按壓梨狀肌 從大轉子往尾椎方向滾 Release for low back soreness Massage Piriformis Roll from great trochanter to sacrum 下背痠伸展方式 伸展梨狀肌 1.四點趴👉翹腳👉臀部推向翹腳側 2.鴿式👉身體轉向前腳👉向前趴 Stretch method for low back soreness 1.All 4👉leg cross👉shift hip to side 2.Pigeon posture👉rotate to front leg👉lean forward 總結 1.梨狀肌緊繃會讓骨盆旋轉 2.旋轉骨盆讓下背肌肉緊繃酸痛 3.按摩、伸展梨狀肌有助改善下背痠痛 Summary 1.Tight piriformis rotate pelvic 2.Rotate pelvic make low back soreness 3.Massage and stretch piriformis help ⬇️low back soreness #物理治療 #physiotherapy #瑞稞適能中心 #recallfitnesscenter #無痛訓練 #painfree #復健 #rehab #認識身體遠離疼痛 #疼痛 #pain #下背痛 #腰痛 #lowbackpain #放鬆 #musclerelease #按摩 #massage #伸展 #stretch

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椎間盤突出 訓練計畫二 Pain free training - Training program 2 for HIVD 訓練計畫二目標 減少腰部承受壓力-練習使用胸椎 方式：保持腰椎不動，活動胸椎 Goal for program 2 ⬇️Lumbar pressure: ⬆️Thoracic movement Method: Keep lumbar stable, move thoracic 椎間盤突出訓練 Level 0 動作：側躺，手摸脖子，手肘抬高 注意：眼睛看著手肘 Training level 0 Movement: Side lying, hand behind neck, raise elbow Notice: Eye to elbow 椎間盤突出訓練 Level 1 動作：平躺手抬高 注意：腰不離地 Training level 1 Movement: supine arm to ear Notice: Lumbar don’t leave floor 椎間盤突出訓練 Level2 動作：上半身貓駝 注意：腰薦椎保持直線 Training level 2 Movement: upper back cat& camel Notice: Lumbar & sacrum keep in line 椎間盤突出訓練 Level3 動作：跳箱胸椎伸展 注意：腰椎不下沉 Training level 3 Movement: Box thoracic extend Notice: Lumbar don’t drop 椎間盤突出訓練 Level4 動作：牆壁天使 注意：腰不離牆 Training level 4 Movement: Wall angle Notice: Lumbar don’t leave wall 椎間盤突出訓練計畫二總結 1.目標：使用胸椎減少腰部壓力 2.訓練注意事項：腰椎在訓練中，持續保持不動 3.訓練順序：側躺手肘抬高👉平躺抬手👉上半身猫駝👉跳箱胸椎伸展👉牆壁天使 Summary 1.Goal: ⬇️Lumbar pressure by ⬆️Thoracic movement 2.Notice: Keep lumbar stable, move thoracic 3.Training level: Side lying elbow raise👉supine arm to ear👉Upper body cat & camel👉Box thoracic extend👉wall angle #物理治療 #physiotherapy #瑞稞適能中心 #recallfitnesscenter #無痛訓練 #painfree #復健 #rehab #認識身體遠離疼痛 #疼痛 #pain #椎間盤突出 #HIVD #Herination #腰痛 #Lowbackpain #backpain