驼背、乌龟颈：不是坐直一点就会好 Hunchback & Forward Head Posture
November 9, 2026
落枕：睡一覺起來脖子轉不動，該怎麼辦？
简单回答：大部分落枕是颈部的肌肉和软组织「卡住、保护起来」，很多人几天内会慢慢缓解。头一两天不要硬扭、不要用力按最痛的那一点。如果常常落枕，问题通常不在那一晚的枕头，而是脖子平时就已经在替肩膀和胸口出力，处在边缘，一点点就卡住。
Short answer: most stiff necks are the muscles and soft tissue of the neck locking up to protect themselves, and many ease within a few days. For the first day or two, do not force the turn or press hard on the sorest spot. If it keeps happening, the cause is usually not that night’s pillow: the neck is already working for the shoulders and chest, sitting at its limit, so a little is enough to make it lock.
第一、二天可以怎麼做
・在不痛的范围内轻轻动：慢慢点头、慢慢转，到开始紧就停，不要硬转到底。
・不要自己「喀」脖子，也不要让人大力扳或用力按最痛的点，越用力常常卡得越紧。
・保暖：避免冷气和风扇直吹颈背；觉得热敷舒服就热敷。
・睡觉：枕头高度让头和身体保持一直线，不要趴睡。
Move gently within comfort: nod and turn slowly, stop when it tightens, do not force it to the end. Do not crack your own neck, and avoid strong twisting or hard pressure on the sorest spot; force often makes it lock tighter. Keep warm: avoid air-conditioning or a fan blowing on the neck; use a warm compress if it feels good. Sleep with a pillow that keeps head and body in line; avoid sleeping face down.
什麼情況要先看醫生？
・发烧、头很痛，脖子硬到低不下头，或怕光、意识不清：请立刻去急诊。
・车祸、跌倒、撞到头之后脖子痛。
・手臂麻、没力，或走路不稳。
・痛到晚上睡不着，一个星期都没有改善，或越来越严重。
・小孩发烧加上脖子僵硬。
Fever, a severe headache and a neck too stiff to bend forward, or sensitivity to light or confusion: go to A&E now. Also see a doctor first after a car accident, fall or knock to the head; with arm numbness, weakness or unsteady walking; if pain stops you sleeping, has not improved in a week or is getting worse; or for a child with fever and a stiff neck.
為什麼有人常常落枕？
从 SRM 系统还原手法‧结构疗法的角度，脖子常常不是源头，而是在替别处出力。我们常看到：锁骨一高一低、胸前绷着，颈胸交界往前陷，头往后仰本来就会卡；身体整个往某一边转着，脖子为了让眼睛看正前方，只好一直反方向扭着。平时还撑得住，某一晚睡姿不对、吹了冷气，就刚好越过边缘，卡住了。
Through SRM, the neck is often not the source but the part working for somewhere else. We often see uneven collarbones and a tight chest, a neck-chest junction sunk forward so the head already catches when tilting back, or a body turned slightly to one side so the neck is constantly twisted the other way to keep the eyes facing forward. It copes day to day, until one night of awkward sleep or cold air tips it over the edge.
这也是为什么我们一定先评估再动手：身体往哪个方向转、哪一边被拉着，判断反了，用力调反而会更卡。
This is also why we always assess before working: which way the body is turned and which side is being pulled matter, and working in the wrong direction can make the neck lock even more.
醫道閣怎麼處理
刚落枕、很痛的时候：针灸常常是很合适的第一步，帮忙缓解疼痛和肌肉保护性的紧绷。可以看颈肩痛，该做针灸还是 SRM？
常常落枕、反覆颈肩紧：适合 SRM。我们不会从最痛的地方开始，而是先松上背、肋骨和胸前，把肩胸那条横向的线和颈胸交界调顺，最后才处理脖子；需要时加上 SRA 系统还原针法。做完当场检查：转头两边是否比较平均、头能不能往后仰。
Just locked and very painful: acupuncture is often a good first step to ease pain and protective muscle guarding. Stiff neck that keeps coming back: this is where SRM fits. We do not start at the sorest point; we first release the upper back, ribs and chest, restore the shoulder line and the neck-chest junction, and work on the neck last, adding SR Acupuncture (SRA) where needed. Afterwards we check: is turning more even, can the head tilt back.
在醫道閣
反覆落枕，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。刚落枕想先止痛，可以预约问诊（RM60）加针灸（RM120）。下面就可以预约。
For a stiff neck that keeps coming back, book “initial assessment + SRM” directly: Kuala Lumpur 45 minutes RM235 (RM400 with Dr. Douglas Lim), Penang 60 minutes RM410. For a fresh, painful stiff neck, book a consultation (RM60) with acupuncture (RM120). You can book just below.
延伸閱讀
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 评估Assess posture & movement
- 2 手法First SRM session
- 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
