Name: 如何修復側移並快速緩解背部疼痛 | 用這些簡單的步驟矯正你的脊柱 (How to Fix a Lateral Shift and Relieve Back Pain Fast | Correct Your Spine with These Simple Steps)
Uploaded: 2025-03-08T20:39:32.000Z
Duration: 7 min 24 s

基礎被動語態

So you hurt your back and now you're standing crooked like this and you think your spine is broken?

你的背受傷了，現在歪歪扭扭地站著，你覺得你的脊椎斷了嗎？

Well, your spine isn't broken, but this is a spine injury called a lateral shift.

你的脊椎並沒有斷，但這是一種脊椎損傷，叫做側移。

程度副詞

This is when your upper body is no longer centered over your lower body and you're feeling pretty concerned with the way you're looking in the mirror.

這時，你的上半身不再以下半身為中心，你會對鏡子裡的自己感到非常擔憂。

Well, do not worry because I'm going to show you how to fix it because my name is Dr. Grant Elliott, and we've helped thousands of people with low back pain, disc herniation, and sciatica fully recover through our one-on-one online coaching program.

別擔心，我會告訴你如何解決這個問題，因為我是格蘭特-埃利奧特博士，我們已經通過一對一在線輔導計劃幫助數千名腰痛、椎間盤突出症和坐骨神經痛患者完全康復。

And in this video, you're going to learn all about the lateral shift and you're going to learn why so many doctors don't know how to effectively treat this and why you should not be afraid and how you can resolve this quickly through a few simple steps so you can get straight and get pain-free.

在這段視頻中，你將瞭解到關於側移的所有知識，你還將瞭解到為什麼那麼多醫生不知道如何有效治療側移，為什麼你不應該害怕，以及如何通過幾個簡單的步驟快速解決側移問題，從而讓你恢復健康，擺脫疼痛。

So in order to understand what's going on with the lower back during this shift, we must first understand the anatomy of a disc because a shift is most commonly related with a lateral disc herniation.

是以，要想了解下背部在這種轉變過程中發生了什麼，我們必須首先了解椎間盤的解剖結構，因為轉變最常見的情況是與側椎間盤突出症有關。

When we look at the disc, we see two distinct layers, the outer annulus fibrosus, which is a tight, thick, fibrous layer, and an inner gel-like substance called the nucleus pulposus.

當我們觀察椎間盤時，會看到兩個不同的層，外層是纖維環，這是一個緊密、厚實的纖維層，內層是凝膠狀物質，稱為髓核。

When a bulge or herniation is happening, what's occurring is the inner gel-like substance is pushing into or through the outer layer.

當發生隆起或疝氣時，內部的凝膠狀物質會擠入或穿過外層。

This can create a protruding of the disc into the spinal canal or into nerve roots to create pain and all kinds of problems, and in certain circumstances, can actually leak out of the disc itself.

這可能導致椎間盤突出到椎管或神經根，從而引起疼痛和各種問題，在某些情況下，椎間盤本身可能會漏出。

Now, the most common kind of disc herniation is a posterolateral herniation, meaning it's going posteriorly to the back and slightly lateral to the side.

現在，最常見的一種椎間盤突出是後外側突出，即向後方突出，稍偏向一側。

When a shift occurs, this is more commonly associated with a more lateral-based herniation.

當發生移位時，通常與側位疝有關。

If you can imagine like you're eating a fat Reuben sandwich, if all that meat is shifting to one side of the bread, the bread's going to start to tilt.

如果你能想象自己正在吃一個肥大的魯本三明治，如果所有的肉都移到了麵包的一邊，麵包就會開始傾斜。

That's kind of what's happening with your disc between your vertebra, just to give you an easy visualization here.

這就是你椎骨之間的椎間盤發生的情況，只是為了讓你更容易理解。

So it's bulging to the side, which is causing your spine and pelvis to shift away typically from that side.

是以，它向一側凸出，導致你的脊柱和骨盆典型地偏離了這一側。

Some people can be stuck in a tilt without any pain.

Some people can be stuck in a tilt with just a low back pain, and some people can be stuck in a tilt with back pain and sciatica or only sciatica.

有些人可能只是腰痛，有些人可能只是背痛和坐骨神經痛，還有些人可能只是坐骨神經痛。

But either way, a shift is a shift, and we're here to fix it today.

但無論如何，轉變就是轉變，我們今天就是來解決這個問題的。

If you are really sensitive in a lot of pain, then we need to start with a basic shift correction.

如果你真的很敏感，很痛苦，那麼我們需要從基本的移位矯正開始。

You'd perform this version by laying down on the floor, on a couch or on a bed with a foam roller stacked under the hip of the side that is shifting outwards.

做這個動作時，你可以躺在地板上、沙發上或床上，在向外移動的一側臀部下方疊放一個保麗龍滾筒。

Meaning if your hips are shifted to the left, you want to lay down on your left side with a foam roller under your left hip as to shift your hips to the right in a horizontal position.

也就是說，如果你的臀部向左側偏移，你就應該左側躺下，在左臀下放一個保麗龍滾筒，以水準姿勢將臀部向右側偏移。

The reason we start with this is because it is an unloaded position, meaning you're not standing.

我們之所以從這個位置開始，是因為這是一個空載位置，意味著你沒有站立。

Gravity is not on your discs, your joints, your spine, and it is easier to correct this shift initially if you are in a very sensitive place.

重力不在你的椎間盤、關節和脊柱上，如果你處於一個非常敏感的地方，那麼最初糾正這種轉變會更容易。

This might be all you can handle at this time.

這可能是你目前所能承受的一切。

Visually, you can see how the block would be shifting your hips back center under your body or even overcorrecting it to undo that shift of the disc.

從視覺上看，你可以看到阻擋塊是如何將你的臀部向後移到身體中心的，甚至是過度矯正，以消除椎間盤的移位。

I know you're struggling with pain and obviously want to fix it.

我知道你在痛苦中掙扎，顯然想解決它。

So if you just text me the word pain to 317-751-9509, I'll send you my free back pain fix demo.

所以，只要你把 "疼痛 "二字發短信到 317-751-9509，我就會給你發送我的免費背部疼痛修復演示。

Just text that number and you can fix your pain.

只需給這個號碼發短信，就能解決你的痛苦。

Now, if this is too easy or you've progressed through this already, the next step would then be a shift correction in a standing position.

現在，如果這太簡單了，或者您已經取得了進展，那麼下一步就是在站立姿勢下進行移位矯正。

So go against a wall, lean into the wall with the side that your upper body is shifted to, put your arm on your side, blocking your rib cage, blocking the upper half of your torso.

所以，靠著牆，用上半身移到的那一側靠著牆，把手臂放在身側，擋住肋骨，擋住軀幹的上半部分。

Put your feet about a foot away from the wall, put the outside hand on your hip, and now push your hip straight into the wall.

雙腳離牆約一英尺遠，外側的手放在臀部，然後將臀部直直地推向牆壁。

Perform this repetitively as to push further and further as you go, attempting to get that inside hip to touch the wall.

重複做這個動作，越做越遠，試圖讓臀部內側觸到牆壁。

This is now correcting that alignment with gravity, which is a greater load, and therefore these results might last a little longer.

現在是用重力來糾正這種排列，重力的負荷更大，是以這些結果可能會持續得更久一些。

It might take multiple sessions or days to get to this point where your shift is now corrected, but once the shift is gone, the work is not done.

可能需要多個療程或幾天的時間才能達到這一點，現在你的轉變已經得到糾正，但一旦轉變消失，工作還沒有完成。

You see, we want to restore the range of motion and mechanics of your spine and disc entirely.

我們希望完全恢復脊柱和椎間盤的活動範圍和力學結構。

So what a lot of people miss here is, well, one, they don't know how to correct a shift and most providers don't, but two, they stop when you're straight.

是以，很多人忽略的是，第一，他們不知道如何糾正移位，大多數醫療服務提供者也不知道；第二，當你轉正時，他們就停止了。

The next thing you need to do is restore the disc's motion in the sagittal plane.

接下來要做的就是恢復椎間盤在矢狀面上的運動。

So lay down on the ground on your stomach, hands under your shoulders, and we're going to push up to a lumbar extension.

俯臥在地上，雙手放在肩下，然後我們要向上推至腰部伸展。

You want to ensure this range of motion is now full and intact, and you maintain the shift over multiple days while you reload extension.

你要確保這一運動範圍現在是充分和完整的，並在重新加載伸展的同時，在多天內保持這一轉變。

Once you've done this for a sufficient amount of time, now we want to load the disc and stabilize it on the side of injury.

這樣做足夠長的時間後，現在我們要給椎間盤加載負荷，使其穩定在受傷一側。

So once again, if the left side was the side that was shifted and injured, we would get down on the ground onto our left side in a side plank position on our knees, and you're going to pick the hips up and forward while opening the knees.

所以，再一次，如果是左側移位受傷，我們就會以側臥姿勢跪在左側地面上，在打開膝蓋的同時將臀部抬起並向前。

This is called our side plank clamshell, and this is fantastic for loading and strengthening the QL on the bottom side, which is a main spine stabilizer, and the glute med on the bottom side, which is a primary hip stabilizer.

這就是我們的 "側平舉蛤殼式"，這對於加載和加強底部的 QL（主要的脊柱穩定器）和底部的臀中肌（主要的臀部穩定器）非常有效。

What this is doing is it's loading the muscles that can hold the shift corrected.

這樣做的目的是給肌肉加載負荷，以保持換檔的正確性。

It's almost like it's pulling that hip back under and staying center, and we want to load that disc in tissue to promote long-term adaptive changes.

這幾乎就像是將髖關節拉回下方，並保持在中心位置，我們希望為椎間盤組織加載負荷，以促進長期的適應性變化。

These are the steps you need to take, and after so many people coming to our online program to learn how to correct this when their providers couldn't figure it out, it is essential to understand that this protocol I gave you today could be highly effective for many of you, but when you're dealing with a shift or any disc or nerve issue for that fact, there are subtle differences that might be necessary to ensure you are successful because everyone is a little bit different, and every exercise responds a little bit different, and having the right guidance to know the right movements you should do at what time and how many and which ones to avoid is the most effective approach.

這些都是你需要採取的步驟，在很多人來到我們的在線項目學習如何糾正他們的醫療服務提供者無法解決的問題之後，我們必須明白，我今天給你的這個方案對你們中的很多人來說都是非常有效的，但當你在處理移位或任何椎間盤或神經問題時，事實上、因為每個人都有一點不同，每項運動的反應也有一點不同，有正確的指導，知道自己應該在什麼時間做什麼動作，做多少動作，避免做哪些動作，這才是最有效的方法。

So if this was helpful, and you're dealing with a shift or any form of disc or static issue, and you want to dive deeper with me and actually get a structured plan to healing, then all you need to do is text me the word pain to 317-751-9509, and you can get a tailored step-by-step plan to permanently fix your back or statica issues following my centralization process.

是以，如果這對你有幫助，如果你正在處理移位或任何形式的椎間盤或靜態問題，如果你想和我一起深入研究，並實際獲得一個結構化的治療計劃，那麼你只需要給我發簡訊 "疼痛 "到 317-751-9509，你就可以獲得一個量身定製的分步計劃，按照我的集中化流程永久修復你的背部或靜態問題。

Do it right now so you don't miss the opportunity to finally fix your pain and live the life you deserve because you only have one life, and it's not worth going any longer with pain and not being active and doing the things you love.

現在就去做，這樣你就不會錯過最終治癒疼痛並過上應有生活的機會，因為你的生命只有一次，不值得再忍受疼痛，不值得再積極地做你喜歡的事情。

And after you text me, please like the video, subscribe if you haven't already, follow me on Instagram for more free daily videos and insight into my life, what I'm doing to keep my back bulletproof.

給我發完簡訊後，請點贊視頻，如果還沒訂閱，請在 Instagram 上關注我，獲取更多免費的每日視頻，深入瞭解我的生活，以及我為保持背部刀槍不入所做的一切。

Thank you so much for watching, I'll see you on the next one, and I'll see some of you in our program real soon.

非常感謝您的收看，我們下期節目再見。

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如何修復側移並快速緩解背部疼痛 | 用這些簡單的步驟矯正你的脊柱 (How to Fix a Lateral Shift and Relieve Back Pain Fast | Correct Your Spine with These Simple Steps)

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