预防腰痛的健身方式（英文）

Introduction

Low back pain is one of the most common injuries or ailments in both the workplace and the athletic world. The majority of low back pain will resolve on its own, but leaves the client or patient with approximately an 80% risk of re-injury.

Prevention is key when dealing with low back pain. The spine is a complex combination of bones, connective tissue, muscles, nerves, and blood vessels. Without proper strength, stability, and controlled mobility the spine is easily placed at risk for injury.

The term "core strength" is used frequently when referring to injury prevention or rehab for the low back. "Core" should refer to not just the abdominals, but also the musculature of the hip, shoulders, buttocks, and low back. One must also be careful in using the term "strength". "Strength" means the muscles ability to create movement and power. Along with strength, clients and patients also require stability (which is the ability of muscles to hold bones and joints in one position over an extended period of time) and controlled mobility (the ability of muscles to create, allow, control, and stop movements of bones and joints).

The Prevention of Lower Back Pain series will focus on developing strength, developing stability, and developing controlled mobility. The first set of programs (titled Beginner) are designed for beginning clients as well as clients with previous history of low back pain. The second set of programs (titled Advanced) are designed for higher level clients and athletes who do not have a history of low back pain.

Program 1 of 3 focuses on strengthening activities, 2 of 3 focuses on building stability, and 3 of 3 focuses on creating controlled mobility and functional movement patterns.

In program 1 of 3, perform the exercises as a circuit, completing one set of each exercise and then moving to the next. Repeat 3-4 times.

Warm Up

5-10 minutes of low to moderate intensity cardio

Summary Of Program

Activity TypeSetsRepsDurationTempoIntensityRest

Abdominal - weighted stability ball sit-up Exercise3-412-15

Back Extension on Stability Ball with Rotation Exercise3-412-15

Side Bend On Ball Exercise3-412-15 each

Squat - 1 Leg with Drivers Exercise3-412-15 ea

Deadlift to Row with Barbell Exercise3-412-15

Lunge - Side with BOSU Ball Exercise3-412-15 ea

Body Weight Pull-Ups Exercise3-48-10

Cool Down

5-10 minutes of low to moderate intensity cardio

ABDOMINAL - WEIGHTED STABILITY BALL SIT-UP

Reps : 12-15Sets :3-4Intensity :

Tempo : Rest :Duration :

Preparation :

Grab a dumbbell and sit on SB.

Slowly roll down the SB until it is in the small of the back.

Be sure client is balanced when in the extended back position.

Hold the dumbbell with both hands on the upper portion of the chest just below the chin.

Draw the belly button in towards the spine.

Place tongue on the roof of their mouth to prevent neck flexors from becoming overactive.

Movement :

Squeeze the gluteals prior to any motion.

Contract the abdominals while curling the upper torso towards the hips.

Slowly release and return to the starting position.

BACK EXTENSION ON STABILITY BALL WITH ROTATION

Reps : 12-15Sets :3-4Intensity :

Tempo : Rest :Duration :

Preparation :

Lay over the ball where you feel comfortable, curl around ball and relax.

Straighten legs and arms slightly out from body’s center line with the hands supinated and shoulders externally rotated, as shown.

Activate TVA (pull belly button towards spine and maintain there for entire exercise breathing shallow).

Movement :

Initiate by depressing and retracting the scapula for optimal extension in the thoracic spine.

Slowly lift the back towards the ceiling, when you reach the 'plank' position stop and slightly rotate to one side, return to the 'plank' position then lower back to where you started and repeat on the other side.

Complete control is important, don’t rush!

Keep TVA activated at all times.

Discontinue if any back issues are indicated.

Notes : add weights to increase intensity

SIDE BEND ON BALL

Reps : 12-15 eachSets :3-4Intensity :

Tempo : Rest :Duration :

Preparation :

Place ball against wall to removed one dimension of stability

Place lateral side of one hip on top of ball

Legs are extended with feet slightly separated for balance

Same side hand is placed on floor on other side of ball

Movement :

Torso is allowed to passively side bend over ball

Top arm is abducted overhead in direct line with the torso

SQUAT - 1 LEG WITH DRIVERS

Reps : 12-15 eaSets :3-4Intensity :

Tempo : Rest :Duration :

Preparation :

Ensure the individual is very proficient at a 1 Leg Squat before prescribing this exercise.

Movement :

Stand tall on one leg with the gaze straight ahead.

Keep the gaze fixed on one point throughout this exercise.

Perform a squat pattern (for description, see 'squat') with different drivers as shown.

Take care to observe the direction of arm motion and the relative timing of this drill.

TRAINERS: If there is pain, loss of balance of altered neuromuscular control -- REDUCE the range of motion.

DEADLIFT TO ROW WITH BARBELL

Reps : 12-15Sets :3-4Intensity :

Tempo : Rest :Duration :

Preparation :

Keep the knees slightly bent and the gaze towards the horizon. Ensure the client is very proficient at row – bent over with barbell before prescribing this exercise.

Movement :

Begin with a light barbell (approximately 20% of normal bent over row weight).

Both a overhand or underhand grip can be used (it is suggested that an underhand be used first).

Looking towards the horizon and with the knees bent to approximately 20°, hinge at the hips and flex the trunk forward (as shown).

Hold and perform a barbell row into the stomach (for further explanation, see 'row – bent over with barbell').

Lower the weight and return to standing.

Repeat.​​​