{"id":554,"date":"2026-11-08T09:00:00","date_gmt":"2026-11-08T09:00:00","guid":{"rendered":"https:\/\/clinicanering.com\/blog\/?p=554"},"modified":"2026-10-29T04:22:33","modified_gmt":"2026-10-29T04:22:33","slug":"low-back-pain-core-strength-training-zh","status":"publish","type":"post","link":"https:\/\/clinicanering.com\/blog\/zh\/yundong-yixue\/low-back-pain-core-strength-training-zh\/","title":{"rendered":"\u8170\u75db\uff1a\u7ec3\u6838\u5fc3\u5c31\u80fd\u597d\u5417\uff1f\u80fd\u505a\u5927\u91cd\u91cf\u8bad\u7ec3\u5417\uff1f"},"content":{"rendered":"<blockquote>\n<p><strong>\u8981\u70b9<\/strong><\/p>\n<ul>\n<li>\u80cc\u540e\u6ca1\u6709\u4e25\u91cd\u635f\u4f24\u7684\u8170\u75db\uff0c\u79f0\u4e3a\u975e\u7279\u5f02\u6027\u8170\u75db\uff0c\u5f88\u5e38\u89c1\uff0c\u6cbb\u7597\u4ece\u6d3b\u52a8\u5f00\u59cb\u3002<\/li>\n<li>\u8fd0\u52a8\u80fd\u51cf\u8f7b\u6162\u6027\u8170\u75db\uff0c\u8fd9\u4e00\u70b9\u5df2\u7ecf\u5728\u6570\u767e\u9879\u7814\u7a76\u4e2d\u5f97\u5230\u9a8c\u8bc1\u3002<\/li>\n<li>\u6ca1\u6709\u4ec0\u4e48\u795e\u5947\u7684\u52a8\u4f5c\u3002\u666e\u62c9\u63d0\u3001\u529b\u91cf\u8bad\u7ec3\u3001\u6838\u5fc3\u8bad\u7ec3\u548c\u6709\u6c27\u8fd0\u52a8\u90fd\u6709\u6548\uff0c\u6700\u597d\u7684\u662f\u4f60\u80fd\u575a\u6301\u4e0b\u53bb\u7684\u90a3\u79cd\u3002<\/li>\n<li>\u529b\u91cf\u8bad\u7ec3\uff0c\u5305\u62ec\u786c\u62c9\uff0c\u53ef\u4ee5\u6210\u4e3a\u5eb7\u590d\u7684\u4e00\u90e8\u5206\uff0c\u524d\u63d0\u662f\u9010\u6b65\u52a0\u91cf\u5e76\u6709\u4e13\u4e1a\u6307\u5bfc\u3002<\/li>\n<li>\u5f71\u50cf\u68c0\u67e5\u4e0a\u7684\u5f02\u5e38\u5728\u6ca1\u6709\u75bc\u75db\u7684\u4eba\u8eab\u4e0a\u4e5f\u975e\u5e38\u5e38\u89c1\uff0c\u4e0d\u4e00\u5b9a\u80fd\u89e3\u91ca\u75c7\u72b6\u3002<\/li>\n<\/ul>\n<\/blockquote>\n<p>\u52a0\u5f3a\u6838\u5fc3\u5bf9\u8170\u75db\u6709\u5e2e\u52a9\uff0c\u4f46\u5e76\u4e0d\u6bd4\u5176\u4ed6\u8fd0\u52a8\u66f4\u6709\u6548\uff1b\u5927\u91cd\u91cf\u8bad\u7ec3\uff0c\u5305\u62ec\u786c\u62c9\uff0c\u5728\u4e13\u4e1a\u6307\u5bfc\u4e0b\u4e5f\u53ef\u4ee5\u6210\u4e3a\u5eb7\u590d\u7684\u4e00\u90e8\u5206\u3002\u6839\u636e\u5168\u7403\u75be\u75c5\u8d1f\u62c5\u7814\u7a76\u7684\u6570\u636e\uff0c\u81f3\u5c11\u4e09\u5341\u5e74\u6765\uff0c\u8170\u75db\u4e00\u76f4\u662f\u5168\u7403\u81f4\u6b8b\u7684\u9996\u8981\u539f\u56e0\u3002\u51e0\u4e4e\u6bcf\u4e2a\u4eba\u90fd\u8ba4\u8bc6\u201c\u95ea\u4e86\u8170\u201d\u7684\u4eba\uff0c\u5f88\u591a\u4eba\u751f\u6d3b\u5728\u6050\u60e7\u4e2d\uff0c\u62c5\u5fc3\u968f\u4fbf\u4e00\u4e2a\u52a8\u4f5c\u5c31\u4f1a\u8ba9\u75bc\u75db\u590d\u53d1\u3002<\/p>\n<p>\u4f34\u968f\u75bc\u75db\u800c\u6765\u7684\u662f\u5404\u79cd\u5efa\u8bae\uff1a\u5367\u5e8a\u4f11\u606f\u3001\u52a0\u5f3a\u6838\u5fc3\u3001\u6c38\u8fdc\u4e0d\u8981\u5f2f\u7740\u8170\u642c\u91cd\u7269\u3001\u522b\u518d\u7ec3\u5927\u91cd\u91cf\uff0c\u4f46\u5e76\u4e0d\u662f\u6bcf\u6761\u90fd\u7ad9\u5f97\u4f4f\u811a\u3002\u6211\u4f1a\u9010\u6761\u770b\u770b\u7814\u7a76\u600e\u4e48\u8bf4\uff0c\u4e3b\u8981\u9762\u5411\u6b63\u5728\u8bad\u7ec3\u6216\u60f3\u91cd\u65b0\u5f00\u59cb\u8bad\u7ec3\u7684\u4eba\u3002<\/p>\n<h2>\u5f53\u75bc\u75db\u6ca1\u6709\u4e25\u91cd\u539f\u56e0\u65f6<\/h2>\n<p>\u5982\u679c\u75bc\u75db\u80cc\u540e\u6ca1\u6709\u4e25\u91cd\u7684\u635f\u4f24\u6216\u75be\u75c5\u53ef\u4ee5\u89e3\u91ca\uff0c\u5c31\u79f0\u4e3a<strong>\u975e\u7279\u5f02\u6027<\/strong>\u8170\u75db\uff0c\u8fd9\u7c7b\u8170\u75db\u975e\u5e38\u5e38\u89c1\u3002\u75bc\u75db\u662f\u771f\u5b9e\u7684\uff0c\u4e5f\u53ef\u80fd\u5f88\u5f71\u54cd\u751f\u6d3b\uff0c\u4f46\u901a\u5e38\u4e0d\u4ee3\u8868\u810a\u67f1\u6709\u4e25\u91cd\u635f\u4f24\u3002<\/p>\n<p>\u6709\u4e00\u5c0f\u90e8\u5206\u60c5\u51b5\u9700\u8981\u8fdb\u4e00\u6b65\u68c0\u67e5\u3002\u4e00\u7bc7\u5206\u6790\u4e86\u6700\u5e38\u7528\u5371\u9669\u4fe1\u53f7\u7684\u7efc\u8ff0\u663e\u793a\uff0c\u5176\u4e2d\u5f88\u591a\u5e2e\u52a9\u4e0d\u5927\uff0c\u4f46\u6709\u4e00\u4e9b\u5206\u91cf\u5f88\u91cd\u3002\u5bf9\u764c\u75c7\u6765\u8bf4\uff0c\u6700\u91cd\u8981\u7684\u4fe1\u53f7\u662f\u6709\u764c\u75c7\u75c5\u53f2\u3002\u5bf9\u9aa8\u6298\u6765\u8bf4\uff0c\u8981\u770b\u5e74\u7eaa\u8f83\u5927\u3001\u957f\u671f\u4f7f\u7528\u7cd6\u76ae\u8d28\u6fc0\u7d20\u3001\u4e25\u91cd\u5916\u4f24\u3001\u80cc\u90e8\u6709\u6de4\u9752\u6216\u64e6\u4f24\uff0c\u6700\u91cd\u8981\u7684\u662f\u540c\u65f6\u51fa\u73b0\u5176\u4e2d\u51e0\u4e2a\u4fe1\u53f7\u3002\u6709\u4e9b\u75c7\u72b6\u9700\u8981\u5f53\u5929\u5c31\u8bca\uff1a<\/p>\n<ul>\n<li>\u5927\u5c0f\u4fbf\u5931\u63a7\uff1b<\/li>\n<li>\u4e24\u817f\u4e4b\u95f4\u7684\u533a\u57df\u53d1\u9ebb\uff1b<\/li>\n<li>\u4e00\u6761\u817f\u6216\u4e24\u6761\u817f\u8d8a\u6765\u8d8a\u65e0\u529b\uff1b<\/li>\n<li>\u8170\u80cc\u75db\u4f34\u53d1\u70ed\u3002<\/li>\n<\/ul>\n<p>\u9664\u4e86\u8fd9\u4e9b\u60c5\u51b5\uff0c\u6cbb\u7597\u51e0\u4e4e\u603b\u662f\u4ece\u6d3b\u52a8\u5f00\u59cb\u3002\u4f8b\u5916\u662f20\u5c81\u4ee5\u4e0b\u3001\u5411\u540e\u4ef0\u8170\u65f6\u75bc\u75db\u52a0\u91cd\u7684\u8fd0\u52a8\u5458\u30022022\u5e74\u7684\u4e00\u7bc7\u7efc\u8ff0\u663e\u793a\uff0c\u690e\u5f13\u5ce1\u90e8\u88c2\uff08\u6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href=\"https:\/\/clinicanering.com\/blog\/zh\/yundong-yixue\/zone-2-training-zones-zh\/\">\u8bad\u7ec3\u533a\u95f4<\/a>\u5b89\u6392\u5f3a\u5ea6\uff0c\u6709\u52a9\u4e8e\u7a33\u6b65\u8fdb\u6b65\u53c8\u4e0d\u8fc7\u91cf\u3002<\/p>\n<h2>\u52a0\u5f3a\u6838\u5fc3\u80fd\u6cbb\u597d\u8170\u75db\u5417\uff1f<\/h2>\n<p>\u6838\u5fc3\u662f\u7a33\u5b9a\u8eaf\u5e72\u7684\u4e00\u7ec4\u808c\u8089\uff1a\u8179\u808c\u3001\u80cc\u90e8\u808c\u8089\u3001\u81c0\u808c\u3001\u8188\u808c\u548c\u76c6\u5e95\u808c\u3002\u591a\u5e74\u6765\uff0c\u4eba\u4eec\u8ba4\u4e3a\u8170\u75db\u6765\u81ea\u6838\u5fc3\u65e0\u529b\u6216\u6fc0\u6d3b\u4e0d\u826f\uff0c\u89e3\u51b3\u529e\u6cd5\u5c31\u662f\u4e13\u95e8\u8bad\u7ec3\u8fd9\u4e9b\u808c\u8089\u3002<\/p>\n<p>\u8fd0\u52a8\u63a7\u5236\u8bad\u7ec3\u4e13\u6ce8\u4e8e\u6fc0\u6d3b\u8eaf\u5e72\u6df1\u5c42\u808c\u8089\uff0c\u4e00\u7bc7Cochrane\u7efc\u8ff0\u5bf9\u5b83\u505a\u4e86\u8bc4\u4f30\u3002\u5b83\u6bd4\u6700\u4f4e\u9650\u5ea6\u7684\u5e72\u9884\u6548\u679c\u66f4\u597d\uff0c\u4f46<strong>\u5e76\u6ca1\u6709\u4f18\u4e8e<\/strong>\u5176\u4ed6\u7c7b\u578b\u7684\u8fd0\u52a8\u3002\u4f5c\u8005\u7684\u7ed3\u8bba\u662f\uff0c\u9009\u62e9\u54ea\u79cd\u8fd0\u52a8\uff0c\u53ef\u80fd\u5e94\u8be5\u53d6\u51b3\u4e8e\u60a3\u8005\u548c\u4e13\u4e1a\u4eba\u5458\u7684\u504f\u597d\u3001\u4e13\u4e1a\u4eba\u5458\u7684\u8bad\u7ec3\u80cc\u666f\u3001\u8d39\u7528\u548c\u5b89\u5168\u6027\u3002<\/p>\n<h2>\u8170\u75db\u65f6\u80fd\u7ec3\u5927\u91cd\u91cf\u5417\uff1f<\/h2>\n<p>\u5f88\u591a\u4eba\u4e00\u8170\u75db\u5c31\u505c\u4e86\u529b\u91cf\u8bad\u7ec3\uff0c\u6015\u8d8a\u7ec3\u8d8a\u7cdf\u3002\u4e00\u9879\u9488\u5bf970\u540d\u590d\u53d1\u6027\u8170\u75db\u60a3\u8005\u7684\u7814\u7a76\u5bf9\u6b64\u505a\u4e86\u6d4b\u8bd5\uff0c\u6bd4\u8f83\u4e86\u4e24\u5957\u4e3a\u671f8\u5468\u7684\u65b9\u6848\uff0c\u4e24\u5957\u90fd\u5305\u62ec\u5173\u4e8e\u75bc\u75db\u7684\u5ba3\u6559\u3002\u4e00\u7ec4\u505a\u4f4e\u8d1f\u8377\u7684\u8fd0\u52a8\u63a7\u5236\u8bad\u7ec3\uff0c\u53e6\u4e00\u7ec4\u7528\u5927\u91cd\u91cf\u7ec3\u786c\u62c9\u3002\u4e24\u7ec4\u7684\u75bc\u75db\u3001\u529b\u91cf\u548c\u8010\u529b\u90fd\u6709\u6539\u5584\uff0c<strong>\u75bc\u75db\u65b9\u9762\u6ca1\u6709\u5dee\u522b<\/strong>\u3002\u8fd0\u52a8\u63a7\u5236\u7ec4\u5728\u65e5\u5e38\u6d3b\u52a8\u548c\u52a8\u4f5c\u63a7\u5236\u65b9\u9762\u6539\u5584\u5f97\u66f4\u591a\u3002<\/p>\n<p>\u540c\u4e00\u7814\u7a76\u56e2\u961f\u5206\u6790\u4e86\u8c01\u4ece\u786c\u62c9\u4e2d\u83b7\u76ca\u6700\u591a\u3002\u662f\u90a3\u4e9b\u4e00\u5f00\u59cb\u75bc\u75db\u8f83\u8f7b\u3001\u529f\u80fd\u53d7\u9650\u8f83\u5c11\u3001\u652f\u6491\u80cc\u90e8\u7684\u808c\u8089\u8010\u529b\u8f83\u597d\u7684\u4eba\u3002\u8bad\u7ec3\u7531\u4e00\u4f4d\u6709\u4e3e\u91cd\u7ecf\u9a8c\u7684\u7269\u7406\u6cbb\u7597\u5e08\u76d1\u7763\u3002<\/p>\n<p>\u559c\u6b22\u8bad\u7ec3\u7684\u4eba\uff0c\u5728\u5eb7\u590d\u671f\u95f4\u4e0d\u5fc5\u653e\u5f03\u5927\u91cd\u91cf\uff0c\u524d\u63d0\u662f\u6709\u4e13\u4e1a\u6307\u5bfc\uff0c\u5c31\u50cf\u7814\u7a76\u91cc\u90a3\u6837\u3002\u75bc\u75db\u8fd8\u5f88\u660e\u663e\u65f6\uff0c\u53ef\u4ee5\u5148\u4ece\u8f83\u8f7b\u7684\u8d1f\u8377\u548c\u52a0\u5f3a\u80cc\u90e8\u3001\u9acb\u90e8\u7684\u52a8\u4f5c\u5f00\u59cb\uff0c\u518d\u6839\u636e\u75bc\u75db\u60c5\u51b5\u9010\u6b65\u52a0\u91cd\u3002\u540c\u6837\u7684\u529b\u91cf\u8bad\u7ec3\uff0c\u4e5f\u80fd\u5e2e\u52a9\u60f3\u8981<a href=\"https:\/\/clinicanering.com\/blog\/zh\/jianzhong\/lose-weight-without-losing-muscle-zh\/\">\u51cf\u91cd\u800c\u4e0d\u51cf\u6389\u808c\u8089<\/a>\u7684\u4eba\u3002<\/p>\n<h2>\u5f2f\u7740\u8170\u642c\u91cd\u7269\u662f\u7981\u5fcc\u5417\uff1f<\/h2>\n<p>\u201c\u6c38\u8fdc\u4e0d\u8981\u5f2f\u8170\u642c\u91cd\u7269\u201d\u662f\u6700\u5e38\u88ab\u91cd\u590d\u7684\u5efa\u8bae\u4e4b\u4e00\u30022020\u5e74\u7684\u4e00\u7bc7\u7efc\u8ff0\u68c0\u9a8c\u4e86\u8fd9\u4e2a\u8bf4\u6cd5\uff1a\u642c\u91cd\u7269\u65f6\u8170\u690e\u5f2f\u66f2\u5f97\u66f4\u591a\uff0c\u662f\u5426\u4f1a\u589e\u52a0\u75bc\u75db\u98ce\u9669\u3002\u8bc1\u636e\u8d28\u91cf\u4e0d\u9ad8\uff0c\u4e5f\u6ca1\u6709\u53d1\u73b0\u8fd9\u79cd\u5173\u8054\uff1a\u8170\u690e\u5f2f\u66f2\u66f4\u591a<strong>\u5e76\u4e0d\u662f\u5371\u9669\u56e0\u7d20<\/strong>\uff0c\u4e0e\u51fa\u73b0\u75bc\u75db\u6216\u75bc\u75db\u6301\u7eed\u90fd\u65e0\u5173\uff0c\u4e5f\u4e0d\u80fd\u533a\u5206\u6709\u75bc\u75db\u548c\u6ca1\u6709\u75bc\u75db\u7684\u4eba\u3002\u5728\u5927\u591a\u6570\u7814\u7a76\u4e2d\uff0c\u5404\u7ec4\u4e4b\u95f4\u6ca1\u6709\u5dee\u522b\u3002<\/p>\n<p>\u6280\u672f\u52a8\u4f5c\u5728\u8bad\u7ec3\u4e2d\u4f9d\u7136\u91cd\u8981\uff0c\u56e0\u4e3a\u5b83\u6709\u52a9\u4e8e\u5728\u53ef\u63a7\u7684\u60c5\u51b5\u4e0b\u589e\u52a0\u8d1f\u8377\u3002\u53ea\u662f\u5982\u679c\u642c\u4e1c\u897f\u65f6\u80cc\u90e8\u7a0d\u5fae\u5f2f\u4e86\u4e00\u70b9\uff0c\u6ca1\u5fc5\u8981\u60ca\u614c\uff1a\u7814\u7a76\u5e76\u6ca1\u6709\u663e\u793a\u8fd9\u4f1a\u5bfc\u81f4\u75bc\u75db\u3002<\/p>\n<h2>\u8170\u75db\u53d1\u4f5c\u540e\u5982\u4f55\u91cd\u65b0\u5f00\u59cb\u8bad\u7ec3<\/h2>\n<p>\u5982\u679c\u4f60\u5728\u8bad\u7ec3\uff0c\u7ecf\u5386\u4e86\u4e00\u6b21\u6ca1\u6709\u5371\u9669\u4fe1\u53f7\u7684\u8170\u75db\u53d1\u4f5c\uff0c\u5206\u9636\u6bb5\u6062\u590d\u901a\u5e38\u6548\u679c\u66f4\u597d\u3002\u8fd9\u662f\u6211\u63a8\u8350\u7684\u987a\u5e8f\uff1a<\/p>\n<ol type=\"1\">\n<li>\u5934\u51e0\u5929\uff0c\u5728\u75bc\u75db\u5141\u8bb8\u7684\u8303\u56f4\u5185\u7ee7\u7eed\u8d70\u8def\u548c\u505a\u65e5\u5e38\u4e8b\u52a1\u3002<\/li>\n<li>\u91cd\u65b0\u5f00\u59cb\u8bad\u7ec3\u65f6\u51cf\u5c11\u8d1f\u8377\u548c\u8bad\u7ec3\u91cf\uff0c\u5148\u4ece\u4e0d\u4f1a\u52a0\u91cd\u75bc\u75db\u7684\u52a8\u4f5c\u505a\u8d77\u3002<\/li>\n<li>\u52a0\u5165\u9488\u5bf9\u80cc\u90e8\u3001\u9acb\u90e8\u548c\u8179\u90e8\u7684\u52a8\u4f5c\uff0c\u6bd4\u5982\u81c0\u6865\u3001\u5e73\u677f\u652f\u6491\u548c\u4f4e\u8d1f\u8377\u7684\u786c\u62c9\u7c7b\u53d8\u5f0f\u3002<\/li>\n<li>\u4e00\u5468\u4e00\u5468\u5730\u9010\u6b65\u52a0\u91cd\uff0c\u89c2\u5bdf\u7b2c\u4e8c\u5929\u80cc\u90e8\u7684\u53cd\u5e94\u3002\u8fd9\u548c<a href=\"https:\/\/clinicanering.com\/blog\/zh\/yundong-yixue\/shin-splints-why-they-hurt-how-to-run-again-zh\/\">\u80eb\u9aa8\u9aa8\u819c\u708e\u540e\u91cd\u65b0\u5f00\u59cb\u8dd1\u6b65<\/a>\u7684\u8fdb\u9636\u601d\u8def\u662f\u4e00\u6837\u7684\u3002<\/li>\n<li>\u8bad\u7ec3\u65f6\u6709\u8f7b\u5fae\u75bc\u75db\u3001\u7ec3\u5b8c\u5f88\u5feb\u5c31\u6d88\u5931\uff0c\u4e0d\u662f\u505c\u4e0b\u6765\u7684\u7406\u7531\u3002\u5982\u679c\u75bc\u75db\u6bcf\u6b21\u8bad\u7ec3\u90fd\u5728\u52a0\u91cd\uff0c\u6216\u8005\u5411\u817f\u90e8\u653e\u5c04\uff0c\u5c31\u9700\u8981\u91cd\u65b0\u8bc4\u4f30\u3002<\/li>\n<\/ol>\n<h2>\u80fd\u9884\u9632\u8170\u75db\u53d1\u4f5c\u5417\uff1f<\/h2>\n<p>\u4e00\u7bc7\u5305\u542b21\u9879\u7814\u7a76\u3001\u8d85\u8fc730,000\u4eba\u7684\u7efc\u8ff0\u8bc4\u4f30\u4e86\u4ec0\u4e48\u80fd\u9884\u9632\u8170\u75db\u3002\u8fd0\u52a8\u52a0\u5ba3\u6559\u4f7f\u8170\u75db\u53d1\u4f5c\u7684\u98ce\u9669<strong>\u964d\u4f4e\u4e8645%<\/strong>\u3002\u5355\u7eaf\u8fd0\u52a8\u4f3c\u4e4e\u4e5f\u6709\u5e2e\u52a9\uff08\u964d\u4f4e35%\uff09\uff0c\u4f46\u8bc1\u636e\u8d28\u91cf\u8f83\u4f4e\u3002\u5355\u7eaf\u5ba3\u6559\u3001\u62a4\u8170\u5e26\u548c\u978b\u57ab\u90fd\u6ca1\u80fd\u9884\u9632\u75bc\u75db\u3002<\/p>\n<figure>\n<img src=\"\/blog\/wp-content\/uploads\/lombar-prevencao-zh.svg\" alt=\"Steffens\u7efc\u8ff0\u56fe\u8868\uff0821\u9879\u7814\u7a76\uff0c\u8d85\u8fc730,000\u4eba\uff09\uff1a\u8fd0\u52a8\u52a0\u5ba3\u6559\u4f7f\u8170\u75db\u53d1\u4f5c\u98ce\u9669\u964d\u4f4e45%\uff0c\u5355\u7eaf\u8fd0\u52a8\u964d\u4f4e35%\uff1b\u5355\u7eaf\u5ba3\u6559\u3001\u62a4\u8170\u5e26\u548c\u978b\u57ab\u6ca1\u6709\u6548\u679c\u3002\" width=\"640\" height=\"440\" loading=\"lazy\" decoding=\"async\"><figcaption>\n\u9884\u9632\u8170\u75db\u53d1\u4f5c\uff0c\u8fd0\u52a8\u6709\u6548\u3002\u5355\u7eaf\u5ba3\u6559\u3001\u62a4\u8170\u5e26\u548c\u978b\u57ab\u65e0\u6548\u3002<br \/>\n<\/figcaption><\/figure>\n<h2>\u603b\u7ed3\uff1a\u8170\u75db\u8be5\u600e\u4e48\u529e<\/h2>\n<p>\u6ca1\u6709\u4e25\u91cd\u539f\u56e0\u7684\u8170\u75db\u5f88\u5e38\u89c1\uff0c\u6cbb\u7597\u4ece\u6d3b\u52a8\u5f00\u59cb\u3002\u8fd0\u52a8\u6709\u6548\uff0c\u800c\u4e14\u5177\u4f53\u505a\u54ea\u79cd\u4e0d\u5982\u89c4\u5f8b\u575a\u6301\u91cd\u8981\uff1a\u666e\u62c9\u63d0\u3001\u529b\u91cf\u3001\u6838\u5fc3\u548c\u6709\u6c27\u90fd\u662f\u4e0d\u9519\u7684\u9009\u62e9\u3002\u5927\u91cd\u91cf\u8bad\u7ec3\u53ef\u4ee5\u6210\u4e3a\u5eb7\u590d\u7684\u4e00\u90e8\u5206\uff0c\u53ea\u8981\u9010\u6b65\u52a0\u91cf\uff1b\u642c\u91cd\u7269\u65f6\u5f2f\u8170\u4e5f\u6ca1\u6709\u88ab\u8bc1\u660e\u662f\u5371\u9669\u56e0\u7d20\u3002\u9884\u9632\u8170\u75db\u53d1\u4f5c\uff0c\u8fd0\u52a8\u6709\u6548\uff1b\u62a4\u8170\u5e26\u3001\u978b\u57ab\u548c\u5355\u7eaf\u5ba3\u6559\u65e0\u6548\u3002\u8fd8\u6709\u4e00\u4e9b\u5371\u9669\u4fe1\u53f7\u9700\u8981\u5c3d\u5feb\u5c31\u8bca\u3002<\/p>\n<p>\u8ba9\u810a\u67f1\u52a8\u8d77\u6765\uff0c\u7ed9\u5927\u5bb6\u4e00\u4e2a\u62e5\u62b1\uff01<\/p>\n<hr \/>\n<p><strong>\u8d23\u4efb\u533b\u5e08\uff1a<\/strong><a href=\"https:\/\/clinicanering.com\/sobre\/\">Gilberto Nering Junior \u533b\u751f<\/a>\uff0c<a href=\"https:\/\/clinicanering.com\/medicina-do-esporte\/\">\u8fd0\u52a8\u533b\u5b66\u533b\u751f<\/a>\uff0cCRM-SP 160822\uff0cRQE 142486\uff08\u8fd0\u52a8\u533b\u5b66\uff0c\u5df4\u897f\uff09\u3002<\/p>\n<p><small>\u672c\u6587\u65e0\u8d5e\u52a9\uff0c\u4ec5\u4f9b\u53c2\u8003\uff0c\u4e0d\u80fd\u66ff\u4ee3\u4e2a\u4eba\u8bc4\u4f30\u3002\u5bf9\u5185\u5bb9\u6709\u7591\u95ee\uff1a<a href=\"https:\/\/clinicanering.com\/contato\/\">\u8054\u7cfb\u8bca\u6240<\/a>\u3002<\/small><\/p>\n<p>\u5c01\u9762\u7167\u7247\uff1a<a href=\"https:\/\/unsplash.com\/photos\/woman-performing-a-plank-exercise-on-a-yoga-mat-mgC52hk8TeU\">Margaret Young<\/a>\uff0c\u6765\u81ea Unsplash\u3002<\/p>\n<div 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type=\"1\">\n<li>Aasa B, Berglund L, Michaelson P, et al.\u00a0Individualized low-load motor control exercises and education versus a high-load lifting exercise and education to improve activity, pain intensity, and physical performance in patients with low back pain: a randomized controlled trial. <em>J Orthop Sports Phys Ther<\/em>. 2015;45(2):77-85. <a href=\"https:\/\/doi.org\/10.2519\/jospt.2015.5021\">doi:10.2519\/jospt.2015.5021<\/a><\/li>\n<li>Berglund L, Aasa B, Hellqvist J, et al.\u00a0Which Patients With Low Back Pain Benefit From Deadlift Training? <em>J Strength Cond Res<\/em>. 2015;29(7):1803-11. <a href=\"https:\/\/doi.org\/10.1519\/JSC.0000000000000837\">doi:10.1519\/JSC.0000000000000837<\/a><\/li>\n<li>Brinjikji W, Luetmer PH, Comstock B, et al.\u00a0Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. <em>AJNR Am J Neuroradiol<\/em>. 2015;36(4):811-6. <a href=\"https:\/\/doi.org\/10.3174\/ajnr.A4173\">doi:10.3174\/ajnr.A4173<\/a><\/li>\n<li>Dahm KT, Brurberg KG, Jamtvedt G, et al.\u00a0Advice to rest in bed versus advice to stay active for acute low-back pain and sciatica. <em>Cochrane Database Syst Rev<\/em>. 2010;(6):CD007612. <a href=\"https:\/\/doi.org\/10.1002\/14651858.CD007612.pub2\">doi:10.1002\/14651858.CD007612.pub2<\/a><\/li>\n<li>Downie A, Williams CM, Henschke N, et al.\u00a0Red flags to screen for malignancy and fracture in patients with low back pain: systematic review. <em>BMJ<\/em>. 2013;347:f7095. <a href=\"https:\/\/doi.org\/10.1136\/bmj.f7095\">doi:10.1136\/bmj.f7095<\/a><\/li>\n<li>Fern\u00e1ndez-Rodr\u00edguez R, \u00c1lvarez-Bueno C, Cavero-Redondo I, et al.\u00a0Best Exercise Options for Reducing Pain and Disability in Adults With Chronic Low Back Pain: Pilates, Strength, Core-Based, and Mind-Body. A Network Meta-analysis. <em>J Orthop Sports Phys Ther<\/em>. 2022;52(8):505-521. <a href=\"https:\/\/doi.org\/10.2519\/jospt.2022.10671\">doi:10.2519\/jospt.2022.10671<\/a><\/li>\n<li>Foster NE, Anema JR, Cherkin D, et al.\u00a0Prevention and treatment of low back pain: evidence, challenges, and promising directions. <em>Lancet<\/em>. 2018;391(10137):2368-2383. <a href=\"https:\/\/doi.org\/10.1016\/S0140-6736(18)30489-6\">doi:10.1016\/S0140-6736(18)30489-6<\/a><\/li>\n<li>GBD 2021 Low Back Pain Collaborators. Global, regional, and national burden of low back pain, 1990-2020, its attributable risk factors, and projections to 2050: a systematic analysis of the Global Burden of Disease Study 2021. <em>Lancet Rheumatol<\/em>. 2023;5(6):e316-e329. <a href=\"https:\/\/doi.org\/10.1016\/S2665-9913(23)00098-X\">doi:10.1016\/S2665-9913(23)00098-X<\/a><\/li>\n<li>Hayden JA, Ellis J, Ogilvie R, et al.\u00a0Exercise therapy for chronic low back pain. <em>Cochrane Database Syst Rev<\/em>. 2021;9(9):CD009790. <a href=\"https:\/\/doi.org\/10.1002\/14651858.CD009790.pub2\">doi:10.1002\/14651858.CD009790.pub2<\/a><\/li>\n<li>Mohile NV, Kuczmarski AS, Lee D, et al.\u00a0Spondylolysis and Isthmic Spondylolisthesis: A Guide to Diagnosis and Management. <em>J Am Board Fam Med<\/em>. 2022;35(6):1204-1216. <a href=\"https:\/\/doi.org\/10.3122\/jabfm.2022.220130R1\">doi:10.3122\/jabfm.2022.220130R1<\/a><\/li>\n<li>Owen PJ, Miller CT, Mundell NL, et al.\u00a0Which specific modes of exercise training are most effective for treating low back pain? Network meta-analysis. <em>Br J Sports Med<\/em>. 2020;54(21):1279-1287. <a href=\"https:\/\/doi.org\/10.1136\/bjsports-2019-100886\">doi:10.1136\/bjsports-2019-100886<\/a><\/li>\n<li>Saraceni N, Kent P, Ng L, et al.\u00a0To Flex or Not to Flex? Is There a Relationship Between Lumbar Spine Flexion During Lifting and Low Back Pain? A Systematic Review With Meta-analysis. <em>J Orthop Sports Phys Ther<\/em>. 2020;50(3):121-130. <a href=\"https:\/\/doi.org\/10.2519\/jospt.2020.9218\">doi:10.2519\/jospt.2020.9218<\/a><\/li>\n<li>Saragiotto BT, Maher CG, Yamato TP, et al.\u00a0Motor control exercise for chronic non-specific low-back pain. <em>Cochrane Database Syst Rev<\/em>. 2016;(1):CD012004. <a href=\"https:\/\/doi.org\/10.1002\/14651858.CD012004\">doi:10.1002\/14651858.CD012004<\/a><\/li>\n<li>Steffens D, Maher CG, Pereira LS, et al.\u00a0Prevention of Low Back Pain: A Systematic Review and Meta-analysis. <em>JAMA Intern Med<\/em>. 2016;176(2):199-208. <a href=\"https:\/\/doi.org\/10.1001\/jamainternmed.2015.7431\">doi:10.1001\/jamainternmed.2015.7431<\/a><\/li>\n<\/ol>\n<p><script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@type\": \"FAQPage\", \"inLanguage\": \"zh-Hans\", \"mainEntity\": [{\"@type\": \"Question\", \"name\": 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