駝背、烏龜頸：不是「坐直一點」就會好

简单回答：驼背和乌龟颈（头往前伸）是身体被往前拉了很久之后的样子，不只是「姿势不好」。一直提醒自己挺胸，往往撑不了几分钟就垮回去，因为前面那一整片组织已经缩短、黏住，后面的肌肉只能一直硬撑。醫道閣的做法是先找出是哪里把你往前拉，把前面松开、把轴线调回来，背才有机会自己挺起来。

Short answer: a rounded upper back and forward head posture are what the body looks like after being pulled forward for a long time, not just “bad posture”. Telling yourself to sit up straight rarely lasts more than a few minutes, because the tissue at the front has shortened and stuck, and the muscles at the back are left holding on. At Virtue TCM we first find what is pulling you forward, release the front and restore the axes, so the back can lift on its own.

先自己看一看

・靠墙站：脚跟离墙一个拳头，后脑、肩胛骨和臀部能不能自然碰到墙？后脑碰不到、要用力抬下巴才碰得到，头就是往前了。
・侧面照一张：耳朵是不是在肩膀前面很多？
・头往后仰：会不会在颈背交界的地方卡住、仰不上去？
・照镜子看锁骨：两边是不是一高一低，一边的肩膀比较往前？

Wall test: heels a fist away from the wall; do the back of your head, shoulder blades and buttocks touch naturally? If your head only reaches the wall when you lift your chin, it sits forward. Side photo: are your ears well in front of your shoulders? Tilt your head back: does it catch where the neck meets the upper back? Collarbones in the mirror: is one higher, one shoulder rolled further forward?

更多 30 秒自我检查 →

為什麼越提醒自己坐直越累？

长时间低头看手机、用电脑、抱小孩、开车，胸前的肌肉和筋膜、肋骨前面，会慢慢缩短、黏在一起。前面缩了，头和肩膀就被往前带；后面的上背和颈部肌肉只好一直拉着，避免头掉下去，所以常常是后颈和肩胛骨之间最酸。这时候硬把胸挺出去，等于用后面去对抗前面，当然很快就累。

Hours of looking down at a phone or screen, carrying a child or driving slowly shorten and stick the muscles and fascia across the chest and the front of the ribs. Once the front shortens, the head and shoulders are drawn forward, and the muscles of the upper back and neck have to keep pulling so the head does not drop, which is why the area between the neck and shoulder blades aches most. Forcing the chest out just sets the back against the front, so you tire quickly.

什麼情況要先看西醫？

・年长者、更年期后，或长期吃类固醇的人，背突然变驼、背痛：要排除骨质疏松压迫性骨折。
・背痛晚上痛醒、体重莫名下降、发烧。
・手脚麻、没力，走路不稳。
・青少年弯腰时一边背或肋骨比较高：可能是脊柱侧弯，请看青少年脊柱侧弯。
・跌倒或受伤之后才出现。

See a doctor first if the back suddenly becomes more rounded or painful in an older person, after menopause or on long-term steroids (to rule out an osteoporotic fracture); if back pain wakes you at night or comes with weight loss or fever; if there is numbness, weakness or unsteady walking; if a teenager has one side of the back or ribs higher when bending forward (possible scoliosis); or after a fall or injury.

SRM 怎麼處理駝背和烏龜頸

先开前面。胸前、肋骨和腋下那一片先松，配合呼吸让肋骨重新打得开。
再调轴线。头到脚的纵轴、左右两边的横轴，加上颈胸交界那一段；锁骨高低、肩膀一前一后，都是横轴被带歪的线索。
最后才是上背和颈部。前面有空间了，后面不用再死撑，上背才放得下来。
当场检查。头能不能顺顺地往后仰、转头两边是否一样、深呼吸胸口有没有比较开。

Front first. The chest, ribs and the area under the arms are released, with breathing to help the ribs open again. Then the axes. The vertical line from head to feet, the horizontal line side to side, and the neck-chest junction; uneven collarbones and one shoulder forward are signs the horizontal axis has been pulled. The upper back and neck last. Once the front has room, the back no longer has to brace and can settle. Checked on the spot: can the head tilt back smoothly, does turning feel equal both ways, does a deep breath open the chest more.

姿势是很多年慢慢形成的，通常不是一次就改变；我们会看每次调整后「留下来多少」，再决定下一步。

Posture forms over years and usually does not change in one visit; we look at how much stays after each session before deciding the next step.

SRM 系统还原手法‧结构疗法 →

日常可以做的

・手机拿到眼睛的高度，不要一直低头。
・荧幕上缘大约在眼睛高度，每 30 至 45 分钟站起来动一动。
・枕头不要太高，侧睡时头和脊椎保持一直线。
・不要一直用力「挺胸收下巴」撑着，累了就换姿势、走一走。

Raise your phone to eye level. Keep the top of the screen near eye height and get up every 30 to 45 minutes. Avoid a high pillow; when sleeping on your side keep head and spine in line. Do not keep forcing “chest out, chin in”; when tired, change position and walk around.

在醫道閣

第一次可以直接预约「初次评估＋SRM」：吉隆坡 45 分钟 RM235（林江豪医师 RM400），槟城 60 分钟 RM410。孩子或青少年的姿势问题，可以先看小儿 SRM 或脊柱侧弯。下面就可以预约。

For a first visit you can book “initial assessment + SRM” directly: Kuala Lumpur 45 minutes RM235 (RM400 with Dr. Douglas Lim), Penang 60 minutes RM410. For children and teenagers, see Paediatric SRM or Scoliosis Care. You can book just below.

延伸閱讀

颈肩酸痛

紧张型头痛与偏头痛

从皮肤到骨架：SRM 一层一层怎么调

哪里痛？互动人体图

个人情况因人而异，疗程建议需经问诊与医师评估后决定。
Individual conditions vary. Recommendations follow consultation and practitioner assessment.

试试看 · Try：哪里痛？互动人体图 · 30 秒自我检查 · 体质小测验

形 · Your first SRM visit · 第一次做 SRM

For pain that keeps coming back.

反覆的腰背、颈肩痛，或旧伤、疤痕的牵扯。第一次来，医师会先找出拉扯是从哪里开始的。

1. 1 评估Assess posture & movement
2. 2 手法First SRM session
3. 3 计划What next, if anything

Casey Wong 黄佩文医师Registered TCM practitioner · SRM

Kuala Lumpur · Bangsar / Mont Kiara

RM 235 · 45 min · assessment included 已含评估

Initial assessment + SRM-30 · 初次评估＋SRM-30

Book in KL · 预约吉隆坡

“This was my first time trying SRM. It’s a gentle and soothing method of adjustment… Miss Wong is a very patient and experienced physician.”★★★★★ Jacinta K. · Mont Kiara · Google review

Founder

Dr. Douglas Lim 林江豪医师Registered TCM practitioner · SRM

Kuala Lumpur · Bangsar / Mont Kiara

RM 400 · 45 min · assessment included 已含评估

Initial assessment + SRM-30 · 初次评估＋SRM-30

Book with Dr. Lim · 预约林医师

“I’ve been seeing Dr. Lim for years. He’s knowledgeable, genuinely cares about his patients… He can get to the root problem and treats the cause, not just symptoms.”★★★★★ Ying Xian W. · Bangsar · Google review

June Chan 田钊柔医师Registered TCM practitioner · SRM

Penang · The Qing Suites

RM 410 · 60 min · assessment included 已含评估

Initial assessment + SRM-60 · 初次评估＋SRM-60

Book in Penang · 预约槟城

Prefer a shorter first session? Book SRM-60 only (RM 350) with a separate consultation.

“I opted for SRM treatment with June. She was extremely good and thorough in checking my whole posture… She explained in detail what and why she was treating.”★★★★★ Vivianne S. · The Qing Suites · Google review

Not sure SRM is right for you? 不确定适不适合？ Start with a 15-min consultation (RM 60): KLPenang · or WhatsApp BangsarMont KiaraPenang

Individual conditions vary; your practitioner will advise after assessment. 个人情况因人而异，疗程建议需经医师评估后决定。

Related care · 相关疗程：SRM 系统还原手法‧结构疗法 · 腰背痛调理 · 针灸