按摩師常見的七個人體工學錯誤(以及如何改善)

按摩是一項高度依賴身體的工作,若沒有正確的人體工學概念,許多按摩師最終會面臨慢性疼痛與姿勢不良問題。長期下來,不良的工作習慣可能導致下背痛、肩夾擠症候群、腕隧道症候群,甚至職業倦怠。了解這些常見的人體工學錯誤,並進行改善,能幫助你保護自己的身體,延長職業壽命。

過度依賴上半身力量


許多按摩師習慣用手臂和肩膀的力量來施壓,而不是運用體重與槓桿原理。這樣的動作會導致:


  • 旋轉肌袖受傷——因為過度使用肩膀肌肉
  • 肩夾擠症候群——肩胛骨控制不良導致肩膀疼痛
  • 上背及頸部慢性緊繃


改善方法:使用體重來施力,而不是單靠手臂。運用核心與腿部力量,保持肩膀放鬆。

按摩床高度調整不當


按摩床高度不適當,會讓身體承受額外壓力:


  • 按摩床太高 → 需要抬高手臂,導致肩膀及手腕負擔增加
  • 按摩床太低 → 需要長時間彎腰,增加下背壓力



改善方法:調整按摩床高度,使手肘微彎即可施壓,保持脊椎自然對齊,避免駝背。

駝背、過度前傾工作


許多按摩師習慣向前傾並駝背工作,這會導致:


  • 胸椎過度弓曲(駝背)
  • 頸部與上背壓力增加
  • 下背痛與脊椎壓迫



改善方法:從髖部向前傾,而不是從腰部彎曲,保持脊椎中立、胸部打開、肩膀放鬆。

手腕過度伸展,拇指施壓過多


不當的手部姿勢和拇指過度施壓會導致:


  • 腕隧道症候群——手腕神經壓迫造成麻木與疼痛
  • 媽媽手狄奎凡氏症——拇指肌腱發炎
  • 手腕慢性發炎與疼痛


改善方法:使用手掌、前臂﹑手肘和拳頭來分擔壓力,保持手腕中立,避免過度彎曲或伸展。

站姿不穩,雙腳站得太近


站姿錯誤會增加身體的疲勞感與壓力:


  • 腳站得太近 → 影響穩定性,增加肌肉緊繃
  • 膝蓋鎖死不放鬆 → 減少身體的靈活性,增加膝蓋與腳踝的壓力


改善方法:採用寬站姿、膝蓋微彎類似太極拳的步伐,讓身體重心自然轉移,提高穩定性與靈活性。

過度伸展或扭轉脊椎


當按摩師為了觸及客戶身體的遠處,而沒有移動位置,就容易造成:


  • 脊椎錯位,導致長期的肌肉不平衡
  • 椎間盤突出,由於長期過度扭轉脊椎
  • 下背痛,因為核心與骨盆未能穩定支撐



改善方法移動腳步,調整站位,避免過度伸展與扭轉,減少脊椎負擔。

忽略自我保養與恢復訓練


許多按摩師專注於照顧客戶,卻忽略自己的身體健康,這可能導致:


  • 職業倦怠——身心過度疲勞,影響工作狀態
  • 慢性肌肉失衡——長期固定動作導致身體歪斜
  • 職業壽命縮短——未能及時修復身體的損耗



改善方法:養成伸展、肌力訓練與自我按摩的習慣,定期讓身體休息,確保長期健康。

作為按摩師,你的身體是最重要的工具。良好的人體工學能幫助你減少慢性疼痛、提升工作效率,並確保你能長期從事這份熱愛的職業。只要透過一點的姿勢調整與自我保養,你就能讓自己維持在最佳狀態,避免職業傷害,走得更長遠。

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