早期治疗的关键是减少患者的疼痛和重返完全的活动。治疗的重点是运动和保持有限的活动，减少疼痛复发的机会。
训练时机的选择
Basedonyourexamination,thebesttreatmentforacutelowbackpainmaybemanualtherapy(mobilization/manipulation)orexercisesthatrestoremotionanddecreasepaininthelegthatislinkedtoyourlowbackpain.Exercisesthatimprovecoordination,strength,andendurancearebestaddedtotreatmentoncethepainlessens.However,ifyourpainbecomeschronic,moderate-tohigh-intensityexercisesandprogressiveexercisesthatfocusonfinessandendurancearehelpfulinpainmanagement.
急性下腰痛最佳治疗可能是手法治疗，或恢复性运动训练和减少腿部疼痛。
一旦疼痛减轻，最好加入协调，力量和耐力训练。
如果疼痛变成慢性的，中~高强度的训练（体适能和耐力）有助于疼痛管理。
训练方案
BackStretchesForLowerBackPain
Standinghamstringstretch腘绳肌牵伸（站立）
Do10to25repetitions,thenrelax.Donotattemptthisexerciseifthepainistoosevere.Thisexercisebuildsstrengthinthelowerbackarea.
10~25次，如果太疼痛，不要尝试这个练习
Quadrupedarm/legraise四点跪位（伸上肢/腿）
Keepingyourkneesbent,squeezethebuttocksandholdforasecondortwo,thenrelax.Do10repetitions.Thisisanotherstrength-buildingexercise.
保持1~2秒，重复10次
Pullonekneetowardyourchestandholdasecond.Extendtheotherlegoutatthesametime.Stretchthebackmuscleononeside,thenrepeatwiththeotherleg.Repeat10times.Discontinuetheexerciseifpainisoverbearing.
Glutealstretch臀肌牵伸
Pullonekneetowardyourchestandholdasecond.Extendtheotherlegoutatthesametime.Stretchthebackmuscleononeside,thenrepeatwiththeotherleg.Repeat10times.Discontinuetheexerciseifpainisoverbearing.
将一侧膝关节拉向胸前，保持1s，重复10次。如果痛苦持续，停止运动。
Catandcamel
Ahelpfulstartingexerciseiscontrolled,gentlespinemovementwiththeCat&Camel.Firstarchyourbackuptowardtheceiling,likeanangrycat.Increasethemovementwithadeepinhale.Thenexhale,tighten(orbrace)yourabdominals,dropyourchesttowardthefloorandliftyourheadslightlyasshown.Repeatthisexercise10times.
首先向上弓起你的背，就像一个愤怒的猫。运动时加强深吸气，然后呼气，收紧腹部，放平躯干，抬起头，如图所示。重复动作10次。调整脊柱运动协调。
Pelvictilt骨盆前倾
Stayinginthesameposition,bringbothkneesuptogetherandholdthatpositionforasecondortwo.Dropyourfeettothefloorandrepeatagain.Dothis10times.
每次1~2秒，重复动作10次。
Partialcurl躯干旋转
Holdthepositionfor5to7seconds,releaseandrelaxfor2~3secondsbeforerepeating.
保持5~7秒，之间休息2~3秒，重复10次
Extensionexerise躯干伸展训练
Holdthepositionfor5to7seconds,releaseandrelaxfor2~3secondsbeforerepeating.
保持5~7秒，之间休息2~3秒，重复10次
SidePlank侧向支撑
Holdthepositionfor5to7seconds,releaseandrelaxfor2~3secondsbeforerepeating.
保持5~7秒，之间休息2~3秒，重复5次
训练时机的选择
Basedonyourexamination,thebesttreatmentforacutelowbackpainmaybemanualtherapy(mobilization/manipulation)orexercisesthatrestoremotionanddecreasepaininthelegthatislinkedtoyourlowbackpain.Exercisesthatimprovecoordination,strength,andendurancearebestaddedtotreatmentoncethepainlessens.However,ifyourpainbecomeschronic,moderate-tohigh-intensityexercisesandprogressiveexercisesthatfocusonfinessandendurancearehelpfulinpainmanagement.
急性下腰痛最佳治疗可能是手法治疗，或恢复性运动训练和减少腿部疼痛。
一旦疼痛减轻，最好加入协调，力量和耐力训练。
如果疼痛变成慢性的，中~高强度的训练（体适能和耐力）有助于疼痛管理。
训练方案
BackStretchesForLowerBackPain
Standinghamstringstretch腘绳肌牵伸（站立）
Do10to25repetitions,thenrelax.Donotattemptthisexerciseifthepainistoosevere.Thisexercisebuildsstrengthinthelowerbackarea.
10~25次，如果太疼痛，不要尝试这个练习
Quadrupedarm/legraise四点跪位（伸上肢/腿）
Keepingyourkneesbent,squeezethebuttocksandholdforasecondortwo,thenrelax.Do10repetitions.Thisisanotherstrength-buildingexercise.
保持1~2秒，重复10次
Pullonekneetowardyourchestandholdasecond.Extendtheotherlegoutatthesametime.Stretchthebackmuscleononeside,thenrepeatwiththeotherleg.Repeat10times.Discontinuetheexerciseifpainisoverbearing.
Glutealstretch臀肌牵伸
Pullonekneetowardyourchestandholdasecond.Extendtheotherlegoutatthesametime.Stretchthebackmuscleononeside,thenrepeatwiththeotherleg.Repeat10times.Discontinuetheexerciseifpainisoverbearing.
将一侧膝关节拉向胸前，保持1s，重复10次。如果痛苦持续，停止运动。
Catandcamel
Ahelpfulstartingexerciseiscontrolled,gentlespinemovementwiththeCat&Camel.Firstarchyourbackuptowardtheceiling,likeanangrycat.Increasethemovementwithadeepinhale.Thenexhale,tighten(orbrace)yourabdominals,dropyourchesttowardthefloorandliftyourheadslightlyasshown.Repeatthisexercise10times.
首先向上弓起你的背，就像一个愤怒的猫。运动时加强深吸气，然后呼气，收紧腹部，放平躯干，抬起头，如图所示。重复动作10次。调整脊柱运动协调。
Pelvictilt骨盆前倾
Stayinginthesameposition,bringbothkneesuptogetherandholdthatpositionforasecondortwo.Dropyourfeettothefloorandrepeatagain.Dothis10times.
每次1~2秒，重复动作10次。
Partialcurl躯干旋转
Holdthepositionfor5to7seconds,releaseandrelaxfor2~3secondsbeforerepeating.
保持5~7秒，之间休息2~3秒，重复10次
Extensionexerise躯干伸展训练
Holdthepositionfor5to7seconds,releaseandrelaxfor2~3secondsbeforerepeating.
保持5~7秒，之间休息2~3秒，重复10次
SidePlank侧向支撑
Holdthepositionfor5to7seconds,releaseandrelaxfor2~3secondsbeforerepeating.
保持5~7秒，之间休息2~3秒，重复5次
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