腰酸背痛的锻炼方式(Low Back Pain Exercises)

美丽的心情

    Exercises that stretch and strengthen the muscles of your abdomen  and spine can help prevent back problems. If your back and  abdominal muscles are strong, you can maintain good posture and  keep your spine in its correct position.
        If your muscles are tight, take a warm shower or bath before doing  the exercises. Exercise on a rug or mat. Wear loose clothing. Do  not wear shoes. Stop doing any exercise that causes pain until you  have talked with your provider.

        These exercises are intended only as suggestions. Ask your  provider or physical therapist to help you develop an exercise  program. Check with your provider before starting the exercises.  Ask your provider how many times a week you need to do the  exercises.
Caution: If you have a herniated disk or other disk problem,  check with your healthcare provider before doing these exercises.

Exercises:

• Standing hamstring stretch: Place the heel of your  injured leg on a stool about 15 inches high.  Keep your  knee straight.  Lean forward, bending at the hips until  you feel a mild stretch in the back of your thigh.  Make  sure you do not roll your shoulders and bend at the waist  when doing this or you will stretch your lower back  instead of your leg. Hold the stretch for 15 to 30  seconds. Repeat 3 times.
• Cat and camel: Get down on your hands and knees.   Let your stomach sag, allowing your back to curve  downward.  Hold this position for 5 seconds.  Then arch  your back and hold for 5 seconds.  Do 3 sets of 10.
• Quadruped arm/leg raise: Get down on your hands and  knees.  Tighten your abdominal muscles to stiffen your  spine.  While keeping your abdominals tight, raise one arm  and the opposite leg away from you.  Hold this position  for 5 seconds.  Lower your arm and leg slowly and alternate  sides.  Do this 10 times on each side.
• Pelvic tilt: Lie on your back with your knees bent  and your feet flat on the floor.  Tighten your abdominal  muscles and push your lower back into the floor.  Hold this  position for 5 seconds, then relax.  Do 3 sets of 10.
• Partial curl: Lie on your back with your knees bent and  your feet flat on the floor.  Tighten your stomach  muscles.  Tuck your chin to your chest.  With your hands  stretched out in front of you, curl your upper body  forward until your shoulders clear the floor.  Hold this  position for 3 seconds.  Don't hold your breath.  It  helps to breathe out as you lift your shoulders up.   Relax.  Repeat 10 times.  Build to 3 sets of 10.  To  challenge yourself, clasp your hands behind your head and  keep your elbows out to the side.
• Gluteal stretch: Lying on your back with both knees  bent, rest the ankle of one leg over the knee of your  other leg.  Grasp the thigh of the bottom leg and pull  that knee toward your chest.  You will feel a stretch  along the buttocks and possibly along the outside of your  hip on the top leg.  Hold this for 15 to 30 seconds.   Repeat 3 times.
• Extension exercise: Lie face down on the floor  for 5 minutes.  If this hurts too much, lie face down  with a pillow under your stomach.  This should relieve  your leg or back pain.  When you can lie on your stomach  for 5 minutes without a pillow, then you can continue with  the rest of this exercise.
  After lying on your stomach for 5 minutes, prop yourself     up on your elbows for another 5 minutes.  Lie flat again     for 1 minute, then press down on your hands and extend     your elbows while keeping your hips flat on the floor.      Hold for 1 second and lower yourself to the floor.      Repeat 10 times.  Do 4 sets.  Rest for 2 minutes between     sets.  You should have no pain in your legs when you do     this, but it is normal to feel pain in your lower back.      Do this several times a day.
• Side Plank: Lie on your side with your legs, hips, and  shoulders in a straight line. Prop yourself up onto your  forearm so your elbow is directly under your shoulder. Lift  your hips off the floor and balance on your forearm and the  outside of your foot. Try to hold this position for 15  seconds, then slowly lower your hip to the ground. Switch  sides and repeat. Work up to holding for 1 minute or longer.   This exercise can be made easier by starting with your knees  and hips flexed to 45 degree angles.
  

Exercises to avoid:
It is best to avoid the following exercises because they strain  the lower back:

• legs raised straight and together
• sit-ups with legs straight
• hip twists
• full sit-ups
  

Sports and other activities
In addition to conditioning your back, you need to condition your  whole body. Physical activities such as walking or swimming can  help strengthen your back. It is always best to check with your  provider before you start any rigorous exercise program. Remember  to begin slowly. Some sports can be harmful to your back.
Good activities for people with back problems include:

• walking
• bicycling
• swimming
• cross-country skiing
  

Sports that may be dangerous to your back because of rough  contact, twisting, sudden impact, or direct stress on your back  include:

• football
• soccer
• volleyball
• handball
• golf
• weight lifting
• trampoline
• tobogganing
• sledding
• snowmobiling
• snowboarding
• ice hockey
  

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