為什麼癱在沙發上對腰不好？ (by 楊庭安物理治療師)
大家都常聽到醫生和物理治療師說肌肉太緊繃造成酸痛之類的文章，那大家有沒有想過，為什麼放鬆的癱軟在沙發上也會造成酸痛和不舒服？到底是為什麼？
鬆軟攤在沙發上容易造成的健康問題可以從幾個層面來看，第一個是肌肉，第二個脊椎，第三個是身體的循環。
你以為放鬆的肌肉其實不然
很多人都喜歡挑選柔軟的沙發、椅子，最好質地摸起來像少女的肌膚，坐上去猶如被歐派包圍，「啊斯～～～勾以捏！」這樣的沙發。
「逼逼逼逼！」這時候你的大腦潛意識裡發出警訊，說你的身體在這份柔軟當中有些地方難以維持坐姿以及脊椎某些部分壓力太大！大腦自動呼叫背部與肌肉出來維持姿勢與 hold 住壓力，所以當你以為你很放鬆的時候，其實有些肌肉正默默承受著壓力，久了扛不住了就會開始酸痛。常見的代罪羔羊有豎棘肌群(髂肋肌、最長肌、棘肌)，以及闊背肌。
豎棘肌群：「爽到你，艱苦到我！」
圖片來源 YouTube: https://youtu.be/dd_Whwh8c6g
如果想要解決這個問題，除了不要久坐以外，多坐硬一點、有支撐力、有靠背的椅子會好很多。
椎間盤表示壓力大
脊椎是一節一節有曲度的構造相信大家都非常熟悉。之所以會變成這樣是為了適應環境，其實嬰兒剛出生時脊椎是C型彎曲的。之後需要抬頭時時，頸椎開始彎曲；當嬰兒開始學會坐著的時候，腰椎彎曲了。
圖片改自：https://cariadbabywearing.com/
每一節脊椎間有椎間盤來幫忙做緩衝，正常情況下，身體的壓力會分攤到各個椎間盤，但如果因為姿勢不良或特定姿勢過久(如：久坐)則會造成某幾個椎間盤壓力過大，椎間盤病變的機率則會增加，例如椎間盤突出。
要解決這個問題，除了不要久坐以外，選擇有好的曲線、靠背的椅子會有幫助。好的支持性可以協助分散脊椎的壓力，椎間盤比較不會那麼苦。
身體進入待機模式
一旦進入癱懶的狀態，身體的血液循環會越來越差，血液循環變差容易導致高血壓、心臟病、糖尿病、癌症等等….我現在也是坐著打字，文至此處，我也該站起來伸展一下了。
伸展身體的方式有許多種，最簡單方便的是做擴胸伸展與腰部前後彎曲伸直的伸展，擴胸可以活動胸椎伸展前側胸部肌肉，腰部前後彎曲伸直可以活動腰椎、改變椎間盤壓力分布及伸展背部肌肉。
建議你可以這麼做
- 不要久坐，但你一定覺得這是在說幹話，如果辦公室只有我一個人站著會被約談。
- 假設你需要坐著，那請找有支撐性的椅子，不要找像歐派一樣柔軟的。
- 假設你找了有支撐性的椅子，請注意它的椅背與靠背是否能讓你的背部直直放在上面。
- 每半小時找個機會離開椅子，去上個廁所，送個公文，或是去和帥哥、正妹同事聊聊天，不只可以解決久坐的問題，還能增進同事感情，製造另一段緣份！
合作撰寫：
好痛痛的運動傷害書籍，集結 2 位醫師、6 位物理治療師、2 位運動教練一起教你如何預防/處理運動傷害 (博客來連結) (誠品連結)
參考資料：
1.Functional Anatomy of the Spine(2nd edition),2005
2.The office work and stretch training (OST) study: an individualized and standardized approach for reducing musculoskeletal disorders in office workers
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