早期治療的關(guān)鍵是減少患者的疼痛和重返完全的活動。治療的重點是運動和保持有限的活動，減少疼痛復(fù)發(fā)的機會。

　　訓(xùn)練時機的選擇

　　Basedonyourexamination,thebesttreatmentforacutelowbackpainmaybemanualtherapy(mobilization/manipulation)orexercisesthatrestoremotionanddecreasepaininthelegthatislinkedtoyourlowbackpain.Exercisesthatimprovecoordination,strength,andendurancearebestaddedtotreatmentoncethepainlessens.However,ifyourpainbecomeschronic,moderate-tohigh-intensityexercisesandprogressiveexercisesthatfocusonfinessandendurancearehelpfulinpainmanagement.

　　急性下腰痛最佳治療可能是手法治療，或恢復(fù)性運動訓(xùn)練和減少腿部疼痛。

　　一旦疼痛減輕，最好加入?yún)f(xié)調(diào)，力量和耐力訓(xùn)練。

　　如果疼痛變成慢性的，中~高強度的訓(xùn)練（體適能和耐力）有助于疼痛管理。

　　訓(xùn)練方案

　　BackStretchesForLowerBackPain

　　Standinghamstringstretch腘繩肌牽伸（站立）

Do10to25repetitions,thenrelax.Donotattemptthisexerciseifthepainistoosevere.Thisexercisebuildsstrengthinthelowerbackarea.

　　10~25次，如果太疼痛，不要嘗試這個練習

　　Quadrupedarm/legraise四點跪位（伸上肢/腿）

Keepingyourkneesbent,squeezethebuttocksandholdforasecondortwo,thenrelax.Do10repetitions.Thisisanotherstrength-buildingexercise.

　　保持1~2秒，重復(fù)10次

Pullonekneetowardyourchestandholdasecond.Extendtheotherlegoutatthesametime.Stretchthebackmuscleononeside,thenrepeatwiththeotherleg.Repeat10times.Discontinuetheexerciseifpainisoverbearing.

　　Glutealstretch臀肌牽伸

Pullonekneetowardyourchestandholdasecond.Extendtheotherlegoutatthesametime.Stretchthebackmuscleononeside,thenrepeatwiththeotherleg.Repeat10times.Discontinuetheexerciseifpainisoverbearing.

　　將一側(cè)膝關(guān)節(jié)拉向胸前，保持1s，重復(fù)10次。如果痛苦持續(xù)，停止運動。

　　Catandcamel

Ahelpfulstartingexerciseiscontrolled,gentlespinemovementwiththeCat&Camel.Firstarchyourbackuptowardtheceiling,likeanangrycat.Increasethemovementwithadeepinhale.Thenexhale,tighten(orbrace)yourabdominals,dropyourchesttowardthefloorandliftyourheadslightlyasshown.Repeatthisexercise10times.

　　首先向上弓起你的背，就像一個憤怒的貓。運動時加強深吸氣，然后呼氣，收緊腹部，放平軀干，抬起頭，如圖所示。重復(fù)動作10次。調(diào)整脊柱運動協(xié)調(diào)。

　　Pelvictilt骨盆前傾

Stayinginthesameposition,bringbothkneesuptogetherandholdthatpositionforasecondortwo.Dropyourfeettothefloorandrepeatagain.Dothis10times.

　　每次1~2秒，重復(fù)動作10次。

　　Partialcurl軀干旋轉(zhuǎn)

　　Holdthepositionfor5to7seconds,releaseandrelaxfor2~3secondsbeforerepeating.

　　保持5~7秒，之間休息2~3秒，重復(fù)10次

　　Extensionexerise軀干伸展訓(xùn)練

　　Holdthepositionfor5to7seconds,releaseandrelaxfor2~3secondsbeforerepeating.

　　保持5~7秒，之間休息2~3秒，重復(fù)10次

　　SidePlank側(cè)向支撐

　　Holdthepositionfor5to7seconds,releaseandrelaxfor2~3secondsbeforerepeating.

　　保持5~7秒，之間休息2~3秒，重復(fù)5次