腰背疼痛的救星：这条自救指南你值得拥有

趁假期拯救腰酸背痛

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作为一名职场打工人，你是否也常年受到肩颈痛、腰背痛的困扰？

即使每周末定期去按摩店，靠枕按摩仪买了一大堆，肌肉紧张却还是没能得到缓解？

事实上，据调查，世界上有多达85%的人也和你一样，在一生中会经受某种类型的腰背痛的困扰，但这并不总是由于坐骨神经病变导致的。

导致慢性腰背痛的根本原因，在于深层核心的控制能力不足。不锻炼核心力量、解决根本问题，盲目进行练习仍然是治标不致本，甚至可能会出现更严重的恶性循环。

因此，通过训练课程锻炼核心肌群、稳定脊椎，才是预防腰背痛复发最有效的方法。

那么，什么是核心肌群？我们应当如何锻炼核心肌群，从根本上缓解腰背痛？

针对以上问题，资深康复科医生Paul Liang给出了一系列小贴士：

01

什么是核心肌群？

What is the core?

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图源：网络

核心指的是身体的中轴线，也就是我们俗称的脊椎骨，而位于人体躯干中心的肌肉群则统称为核心肌群。

The core is the body's central axis, at the center of which is the spine. It is a complex muscle group that is commonly considered the torso but extends far beyond the abdominal muscles.

每当身体要启动一个动作，核心肌群就是启动源头。例如，当上半身要前弯的时候，全身重心势必会转移，对脊椎造成压力。此时核心肌群若有足够的力量，就可以支撑动作，且让动作顺畅，减少脊椎压力。

The core is the starting point for any movement your body makes. For example, when the upper body is bent forward, your center of gravity also shifts, putting pressure on the spine. At this time, if the core is strong enough it will support the movement, making it smooth and reducing the pressure on the spine.

另外，多数经过核心肌群的脊髓神经都会传导至下半身，所以核心肌群的强化还可以增加膝关节的稳定度、下半身的力量和肌纤维的征召能力。

In addition, many of the spinal nerves passing through the core connect to the lower body, so strengthening your core can also increase the stability of the knee joint, the strength of the lower body and the contractile strength of muscle fibers.

训练核心肌群的目标就是要改善身体的稳定能力，让下背部和骨盆维持在安全且自然的姿势。

Improving core stability will improve the stability of the body and keep the lower back and pelvis in a safe and neutral position.

02

核心肌群稳定的好处？

What are the benefits of core stability?

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图源：网络

训练核心肌群有三个最主要的功能：

There are three main functions to consider when training your core muscle group

1，使腰椎稳定并减少脊椎负担

（Stabilizing the lumbar spine and reducing spinal pressure ）

核心训练的目的不在于强化大肌肉群，而是要强化身体内部最接近脊椎、肩关节和髋关节的小肌肉群。它是一个预先强化的概念，兼顾稳定性与移动性。核心的力量越好，在日常生活或运动场上受伤的风险就越低，自然也能避免腰酸背痛。

The goal of core training is not to strengthen large muscles but to strengthen the small muscle groups closest to the spine, shoulder and hip joints. It is a concept that considers both stability and mobility. The stronger the core, the lower the risk of injury in daily life or on the sports field. The likelihood of lower backpain is also greatly reduced.

2，改善动作控制

（Improving movement control）

稳定的核心肌群能有效地藉由动力链传递力量到四肢，做出更顺畅、更有爆发力的动作。

A stable core can effectively transfer strength to the limbs through the power chain, making movements both smoother and more explosive.

3，恢复腰椎与骨盆的本体感觉

（Encouraging awareness of the lumbar spine and pelvis）

当我们受过伤，出现疼痛时，疼痛会影响动作控制中心，容易抑制负责稳定的深层肌肉出来工作，同时也会影响感觉回馈，负责稳定的肌群失能、本体感觉变差。若要改变这样的问题，要做的就是进行核心训练，激发深层肌肉力量。

When we are injured, the pain affects out motion control center, which can stop the muscles responsible for stability from coming out to work. At the same time, it will also affect sensory feedback, which is responsible for the disability of the stable muscles and the deterioration of proprioception, or our awareness of them. If we want to change this problem, training our core is a simple way to stimulate deep muscle strength.

03

想练好核心肌群，应该要从何下手？

How can I train my core?

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图源：网络

顶尖职业运动员训练核心肌群，可以让它们举起更重的重量、挑战更困难的动作，从而取得更好的比赛成绩。各种运动无不需要透过核心肌群传递力量，而通过与不同来源和方向的阻力进行对抗，你也可以建构出强壮稳定的核心肌群。

Professional athletes train their cores to help them lift more weight and complete more challenging movements, so as to achieve better competition results. All kinds of sports use the core to transmit strength. By using resistance training from different sources and directions, you can build a strong and stable core.

图源：网络

最后要提醒一件事，核心训练最忌讳的是硬撑，不要为了比拼次数、时间而让动作走样。核心已经没力还硬撑的结果就是增加下背的负担，没有训练效果还容易受伤，要记住真正的比赛是在球场上进行的，我们从训练中只该获得好处而不是带走伤痛。

Finally, I want to remind you that the most taboo thing in core training is hard support. Don't let your form suffer to compete for time. Hard support can actually increase the burden on the lower back. It is easy to get hurt if you are training incorrectly. Remember that the real game is on the court. We should only feel the benefits of training rather than experience pain.

原来核心力量不足

才是腰背痛的真正元凶

Insufficient core strength

Is the real origin of lower back pain

阅读完今日份的腰背痛自救指南

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After reading today's guide about lower back pain,what have you learned?

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