/ 好痛痛

棒球，網球，高爾夫球等旋轉運動員的椎間盤突出

我們對於棒球選手的肩膀痛手肘痛很耳熟能詳了，但是其實根據統計，棒球選手除了肩膀，手肘的受傷之外，佔比例最高的就是腰痛了。其實不光是棒球選手，只要需要大量身體旋轉的運動，例如網球，羽毛球，高爾夫球等，腰痛都是很常見的情況。

為什麼這些運動會造成腰痛呢?

雖然詳細的原因其實還不是很確定，但研究的確發現，在大量的旋轉動作脊椎之中，我們椎間盤的外壁的確磨損的比一般的脊椎來的快。 椎間盤的構造是硬的外壁包覆著裡面如同軟墊一樣的東西，如果外壁磨損甚至破裂，就會有椎間盤突出的情況發生，造成腰痛。這也是職業選手最常腰痛的原因之一，台灣幾個打擊好手例如陳金鋒，高國輝都曾經被報導有椎間盤的問題。
研究也顯示如果旋轉合併彎腰的動作，磨損會更加的明顯，像是棒球行進間接滾地球，或是羽毛球要救低的球的時候，都會有這樣的動作出現。

另外一個可能性是，因為不停同複的旋轉動作，身體跟旋轉相關的肌肉常常會出現緊繃的情況。例如豎脊肌的緊繃，也是臨床上很常見的情況。

那如果出現腰痛要怎麼辦/或是要怎麼預防呢?

當然是不要打，實務上來說，我們不可能進行這些運動但是身體不產生旋轉。但是我們的脊椎通常是好幾節一起去分擔旋轉的力量的。所以如果會出現某幾節的磨損，通常當然就是那幾節旋轉的角度遠超過其他節。

所以臨床上我們會去看是不是有其他節的脊椎卡住了活動度不佳，造成了其他節的負擔過重。同時也要看髖部的旋轉能力是不是也不夠，造成負擔過大。當改變了整個身體旋轉的動作品質，自然就不會讓旋轉分擔給某幾節，造成受傷。
當然就像前面說的，彎腰合併旋轉也是很常見的原因，所以也要看是不是髖部的彎曲能力不夠，才會造成腰部彎曲過大。

所以要預防的腰部的不適的話，當然也可以從這幾個方面著手，下面列幾個可以臨床常見的原因可以做的預防運動

胸椎的旋轉伸展

膕旁肌的伸展

腰椎的核心訓練

髂肌的訓練

但是，如果你有規律做這些運動，還是覺得腰不太舒服，那就表示還有其他更複雜的原因，那就需要找物理治療師接受評估喔。

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