腰疼更要常舒展

If you feel pain in your lower back, the last thing you might want to do is exercise. But lower back pain rarely is the result of a serious injury. In fact, up to 80 percent of all people feel some sort of lower back pain at some point, according to the National Center for Biotechnology Information, part of the U.S. National Institutes of Health (via NCBI).

如果你感覺腰痛，你可能最不想做的事就是鍛煉。但是下腰痛很少是由嚴(yán)重的傷害引起的。事實(shí)上，根據(jù)美國國立衛(wèi)生研究院下屬的國家生物技術(shù)信息中心的數(shù)據(jù)，高達(dá)80%的人在某些時(shí)候會感到腰痛。

Regular exercise, particularly core-strengthening moves from yoga, tai chi, and Pilates, can cut the frequency of lower back pain in half. When we don't move enough, our core muscles become weaker, which worsens the pain (via NCBI).

經(jīng)常鍛煉，特別是瑜伽、太極和普拉提等增強(qiáng)核心力量的運(yùn)動，可以將腰痛的頻率減半。當(dāng)我們運(yùn)動不夠時(shí)，我們的核心肌肉就會變?nèi)?，這就會加重疼痛。

Of course, you shouldn't exercise if your lower back pain is related to a more serious issue such as an infection or a broken bone. Consult your doctor right away if you have lower back pain that radiates into your foot or knee, along with numbness, tingling, or paralysis, or if you experience low back pain after an accident. Also, visit your doctor if your lower back pain worsens when you lie on your back; if you have pain in addition to physical weakness or unexplained weight loss; if you feel fever or chills as well as the back pain; or if your pain accompanies problems with urination or bowel movements (via NCBI).

當(dāng)然，如果你的腰痛與感染或骨折等更嚴(yán)重的問題有關(guān)，你就不應(yīng)該運(yùn)動。如果你的下背痛輻射到你的腳或膝蓋，伴隨著麻木、刺痛或麻痹，或者如果你在事故后經(jīng)歷下背痛，請立即咨詢你的醫(yī)生。此外，以下情況請及時(shí)就醫(yī)：仰臥時(shí)腰痛加劇;除了身體虛弱或無法解釋的體重減輕之外還感到疼痛;感到發(fā)燒或發(fā)冷以及背痛;或者疼痛伴隨排尿或排便問題。

Yoga poses help by improving flexibility

瑜伽姿勢有助于提高靈活性

Ready to move? The Mayo Clinic has a few exercises to stretch your lower back and supporting muscles that you can do without hitting the floor. For instance, sit on an armless chair or stool, then cross your left leg over your right. Brace your right elbow against the outside of your left knee, then twist to the left to stretch. Hold for 10 seconds. Repeat on the opposite side. Repeat three to five times on each side twice daily (via Mayo Clinic).

準(zhǔn)備好了嗎?梅奧診所(Mayo Clinic)提供了一些鍛煉方法，可以讓你在不落地的情況下伸展腰背部和支撐肌肉。例如，坐在無扶手的椅子或凳子上，然后把左腿交叉在右腿上。用右肘抵住左膝外側(cè)，然后向左彎曲伸展。保持10秒。在另一邊重復(fù)。每天兩次，每側(cè)重復(fù)三到五次。

The cat stretch, or the cat-cow stretch, also improves flexibility. While on your hands and knees, keep your knees hip-width apart. Draw your belly button toward your spine and let your head drop forward, arching your back. Hold for five to 10 seconds. Then raise your head, let your pelvis drop, and scoop your back so your belly arches toward the floor. Hold for five to 10 seconds, then repeat about 15 times (via Healthline).

貓拉伸，或貓式伸展，也可以提高柔韌性。雙手和膝蓋著地時(shí)，保持膝蓋與臀部同寬。將肚臍向脊柱靠攏，頭向前低下，弓起背部。保持5到10秒。然后抬起你的頭，讓你的盆骨下降，降低背部，讓你的腹部弓向地板。保持5到10秒，然后重復(fù)大約15次。

Stretch on the sly at the office by skipping the floor and just resting your feet flat on the ground and your hands on your knees, Healthline says. Arch your back as described above.

Healthline建議，在辦公室里也可以偷偷伸展身體，只需要雙腳平放在地上，雙手包頭貼上膝蓋。也可以如上舒展后背。

You can stretch your hamstrings to relieve lower back pain by lying on the floor, bending one knee, and threading a towel beneath the ball of the foot on your extended leg. Raise the extended leg and tug on the towel, keeping your knee straight. Hold for about 15 to 30 seconds (via OnHealth).

還可以通過躺在地板上，一條腿彎曲，在伸展的腿上的腳掌下穿一條毛巾來伸展你的腿筋以緩解下背部疼痛。抬起伸直的腿，用力拉毛巾，保持膝蓋伸直。保持約15至30秒。