跑步多年,下背痛?該如何自我修復?

慢跑是否一定會造成下背痛?有辦法預防嗎?

下交叉症候群。圖片引用:https://commons.wikimedia.org/wiki/File:The_pelvic_crossed_syndrome.jpg

避免跑步引起後下方背部疼痛的 3 個建議

  1. 運動後的伸展加強 (不要因為跑步讓原先緊的位置更緊繃)
  2. 運動前暖身做足 (包含緊繃處的動態放鬆與肌力較弱處的神經徵兆)
  3. 平時加強大腿後側(臀部與腿後肌群)與核心的肌力訓練;大腿前側(髂腰肌、股四頭肌與髂脛束)的伸展放鬆
備註:本文僅供參考,如有疑慮,請依照專業醫事人員的醫療診斷為主要建議,本文發佈時盡可能找尋可靠證據,但不排除有其他證據或未來更新證據推翻目前結論。
  1. Fernandez, M., Boyle, E., Hartvigsen, J., Ferreira, M. L., Refshauge, K. M., Maher, C. G., … & Ferreira, P. H. (2017). Is this back pain killing me? All‐cause and cardiovascular‐specific mortality in older Danish twins with spinal pain. European Journal of Pain, 21(5), 938–948.
  2. Koes, B. W., Van Tulder, M., & Thomas, S. (2006). Diagnosis and treatment of low back pain. Bmj, 332(7555), 1430–1434.
  3. Junqueira, D. R. G., Ferreira, M. L., Refshauge, K., Maher, C. G., Hopper, J. L., Hancock, M., … & Ferreira, P. H. (2014). Heritability and lifestyle factors in chronic low back pain: Results of the A ustralian T win L ow B ack P ain S tudy (T he AUTBACK study). European journal of pain, 18(10), 1410–1418.
  4. Hart, J. M., Kerrigan, D. C., Fritz, J. M., Saliba, E. N., Gansneder, B., & Ingersoll, C. D. (2009). Jogging gait kinetics following fatiguing lumbar paraspinal exercise. Journal of Electromyography and Kinesiology, 19(6), e458-e464.
  5. https://sequencewiz.org/2014/04/30/stretch-the-psoas/
  6. Sharpe, G. L., Liemohn, W. P., & Snodgrass, L. B. (1988). Exercise prescription and the low back — Kinesiological factors. Journal of Physical Education, Recreation & Dance, 59(9), 74–78.
  7. Ogon, M., Aleksiev, A. R., Spratt, K. F., Pope, M. H., & Saltzman, C. L. (2001). Footwear affects the behavior of low back muscles when jogging. International journal of sports medicine, 22(06), 414–419.
  8. Hart, J. M., Kerrigan, D. C., Fritz, J. M., & Ingersoll, C. D. (2009). Jogging kinematics after lumbar paraspinal muscle fatigue. Journal of athletic training, 44(5), 475–481.
  9. Frost, H., Lamb, S. E., Moffett, J. K., Fairbank, J. C. T., & Moser, J. S. (1998). A fitness programme for patients with chronic low back pain: 2-year follow-up of a randomised controlled trial. Pain, 75(2–3), 273–279.

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從小對運動就有熱忱,夢想成為職業運動員,但受到慢性疾病的困擾,運動過量或不足都會誘發,非常能體會慢性疾病的痛苦與無力感,因此致力於以運動科學角度融入健康管理,找到適合的運動幫助自己與他人,同時也帶來健康和笑容是我最大的成就。點擊下方連結了解更多 →https://linktr.ee/unclepeter

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林家輝Peter

林家輝Peter

從小對運動就有熱忱,夢想成為職業運動員,但受到慢性疾病的困擾,運動過量或不足都會誘發,非常能體會慢性疾病的痛苦與無力感,因此致力於以運動科學角度融入健康管理,找到適合的運動幫助自己與他人,同時也帶來健康和笑容是我最大的成就。點擊下方連結了解更多 →https://linktr.ee/unclepeter