前言：現代社會中，大多數人的日常生活模式趨於靜態，工作期間長時間的坐姿狀態為常態。長時間的久坐會導致軀幹肌肉疲勞，其原因在於坐姿時軀幹深層肌肉持續處於收縮狀態，活動不足會降低對脊柱的肌肉支撐力，對脊柱結構產生壓力，繼而引發肌肉僵硬問題，導致下背部疼痛 (Low Back Pain，LBP) 的發生。本研究旨在探討透過滾筒放鬆運動介入對改善久坐工作者腰部肌肉僵硬問題的助益。研究方法：本研究招募16名伴有下背部緊繃感的久坐工作者為受試對象，使用歐式失能量表評估下背痛對其日常生活的影響程度。實驗分別測量受試者於久坐前、久坐30分鐘後及滾筒放鬆運動介入5分鐘後的關節活動度變化。以測斜儀測量受試者站姿下的腰椎屈曲與伸直活動度，以測角儀測量腰椎旋轉活動度，評估久坐是否影響關節活動度，以及久坐30分鐘後介入5分鐘滾筒運動對關節活動度是否產生影響。實驗數據使用SPSS 23.0統計軟體分析，以單因子變異數分析比較受試者在久坐和滾筒運動介入後的關節活動度變化，顯著水準訂為⍺ = .05。結果：經過30分鐘的靜坐後，受試者腰椎的屈曲、伸直和旋轉活動度並未發生顯著變化；久坐後接受5分鐘滾筒運動介入後，腰椎屈曲、伸直和旋轉活動度亦未有顯著改變。結論：滾筒運動操作簡便且無需他人協助，建議久坐工作者可於工作間隙時間進行滾筒運動，作為改善因久坐造成的腰椎活動度下降之主動式放鬆運動方式。

Introduction: In modern society, most people's daily lifestyle tends to be sedentary, with prolonged sitting periods of 3-4 hours during the workday being common. Prolonged sitting can lead to fatigue in the trunk muscles, as the deep trunk muscles remain in a shortened state during sitting postures. Insufficient activity of the deep muscles reduces muscular support for the spine, putting pressure on the spinal structure and consequently leading to muscle stiffness and low back pain (LBP). This study aims to investigate the benefits of foam roller relaxation exercise interventions in alleviating lower back muscle stiffness in sedentary workers. Methods: The study recruited 16 sedentary workers with lower back tightness. The Oswestry Disability Index was used to assess the impact of low back pain on participants' daily activities. Joint range of motion was measured before sitting, after 30 minutes of sitting, and after a 5-minute foam roller relaxation exercise intervention. An inclinometer was used to measure lumbar flexion and extension range, while a goniometer measured lumbar rotation range. This assessed whether sitting affected joint range of motion and if the 5-minute foam roller intervention after 30 minutes of sitting influenced range of motion. Data were analyzed using SPSS 23.0, with ANOVA comparing joint range of motion changes before and after sitting and the foam roller intervention. Significance was set at α = .05. Results: After 30 minutes of sitting, participants showed no significant changes in lumbar flexion, extension, or rotation range of motion. Following the 5-minute foam roller intervention after sitting, there were also no significant changes in lumbar flexion, extension, or rotation range. Conclusion: As foam rollers are readily available and easy to use without assistance, sedentary workers are still recommended to incorporate foam roller exercises during work breaks as an active relaxation approach to counter potential decreases in lumbar range of motion caused by prolonged sitting.

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