Author: MJT 作者： MJT
Learning Lower Back Pain Exercise学习下背痛演习 Lower back pains are characterized as sharp, sudden and persistent pain around the lower back and below the waist.下背部疼痛的特点是锐利，突发性和持续性痛在背部和腰部以下。 Although lower back pains are very common, it can be prevented and treated without prescribed medication by following specialized lower back pain exercises.虽然腰部疼痛是非常普遍的，它可以预防和治疗的处方药由下列专门下背痛演习。
Unlike back pains from injuries, lower back pain are caused by muscle strains from forceful movements, intense physical work, wrong bending or positions and other daily activities that may cause muscle strains. Unfortunately, if you do not perform lower back pain exercises to treat this condition, it may cause another back disorder.回来的痛苦与伤害，下背痛是由肌肉拉伤从有力的动作，激烈的身体工作，弯曲或错误的立场和其他日常活动，可能导致肌肉拉伤。不幸的是，如果你不履行下背痛的运动，以处理这个条件，它有可能造成另一回混乱。
On the other hand, some people can have lower back pains due to other conditions such as osteoarthritis, spinal tumors or infections and any kind of vertebral fractures.另一方面，有些人可以有下背部疼痛由于其他条件，如骨关节炎，脊柱肿瘤或感染和任何形式的椎体骨折。
Two kinds of lower back pain exists – acute lower back pain begins unexpectedly with severe pain, lasting for three months or less while chronic lower back pains are long-term and could last for years.两种腰痛存在-急性下背痛意外地开始剧烈疼痛，历时3个月或更少，而慢性下背部疼痛是长期的和可以持续多年。
When you experience aching on your lower back, legs or buttocks, it could sometimes give you a tingling or numb feeling on your entire body.当您体验疼痛的腰部，腿部或臀部，有时它可以给你一个刺痛或麻木的感觉你的整个身体。 When this happens, you have to consult with a certified medical expert to arrive at a possible treatment or recommended with lower back pain exercises to relieve pain.当这种情况发生，你必须进行协商，以核证的医疗专家为达成一项可能的待遇或建议与下背痛的运动，以缓解疼痛。
A Complete Lower Back Exercise for a Healthy Back一个完整的腰部运动健康回
The lower back can become sensitive when pain is experienced.腰部可以成为敏感时，疼痛是经验丰富。 For this reason, only lower back pain exercises designed by your physical therapist should be followed.出于这个原因，只下背痛演习设计了您的物理治疗师应遵循。 Stretching is a major part of your rehabilitation and should be performed at least twice a day.拉伸是一个重要的组成部分的恢复和应当至少一天两次。
Although exercises designed for lower back pain is important for conditioning and strengthening, it is also important to perform other physical activities, such as swimming, walking or running to improve general fitness.虽然演习设计的下背痛是很重要的调节和加强，但同样重要的是，从事其他体力活动，如游泳，散步或跑步，改善一般健身。
One great exercise for lower back pain is to lie on the back with knees bent, slowly raising the left knee up to your chest.一个伟大的工作，下背痛是躺在回来膝盖弯曲，慢慢地提高了左膝到您的胸部。 In this position, press your back against the mat or floor and hold for about ten seconds.在这一立场出发，按你的背部的垫子或地板，并持有约10秒。 Repeat this exercise using your other knee and perform ten repetitions for each leg.重复此行使使用您的膝盖和其他10个重复执行的每个站。
You can perform two sets of lower back pain exercises.您可以执行两套下背痛演习。 Both exercise combinations need to be performed with at least ten minutes of warm up.这两种运动的组合需要进行至少10分钟的热身。 One combination is focused on endurance and strength training focusing the lower back and the other is designed for special coordination.一个组合是侧重于耐力和力量训练重点放在腰部和其他专为特殊的协调。
You can perform both these sets or alternate them weekly. However, it is important to consult with a physical therapist to ensure you’re performing proper exercises such as leg or trunk lifts, sit-ups, lat pull-downs, knee-elbow touches and other physical activities.您可以执行这两个规定或候补他们每周一次。然而，重要的是要进行协商，以物理治疗师，以确保您执行适当的演习，如腿或躯干升降机，仰卧起坐，拉下拉式起伏，膝，肘触及及其他体育活动。
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