腰疼处理

Use good posture to avoid reinjury 

使用良好的姿势以避免再次受伤 

When moving, bend at the hips and knees. Don’t bend at the waist or twist around. 

移动时，弯曲臀部和膝盖。不要弯腰或扭转腰部。 

When lifting, keep the object close to your body. Don’t try to lift more than you can handle. 

抬起时，使物体靠近身体。不要尝试举起超出您能承受的重量。 

When sitting, keep your lower back supported. Use a rolled-up towel as needed. 

坐下时，保持下背部受到支撑。根据需要使用卷起的毛巾。

[文章链接](https://www.hopkinsmedicine.org/health/conditions-and-diseases/lumbar-strain-weight-lifters-back)

Physical Therapy and Home Exercise Program

物理治疗和家庭锻炼计划

Exercise is the foundation of chronic back pain treatment. It’s one of the first treatments you should try, under the guidance of your physician and spine physical therapist. However, one set of exercises does not work for everyone, says Van. Prescribed exercises can and should be tailored to your specific symptoms, condition and comfort level. Maintaining your exercise routine regularly at home is even more important than the work you do during the physical therapy — a consistent regimen is the key to maintaining the spine’s strength and stability.

运动是治疗慢性背痛的基础。这是您应该在医生和脊柱物理治疗师的指导下尝试的首要治疗方法之一。然而，范说，一套练习并不适合所有人。规定的锻炼可以而且应该根据您的具体症状、状况和舒适程度量身定制。在家定期保持锻炼习惯甚至比物理治疗期间所做的工作更重要 - 一致的锻炼方案是保持脊柱强度和稳定性的关键。

Physical therapy for chronic back pain may include:

慢性背痛的物理治疗可能包括：

Core strengthening 核心强化

Stretching and flexibility exercises

伸展和灵活性练习

Retraining posture 再训练姿势

Testing the limits of pain tolerance

测试疼痛耐受极限

Aerobic exercises at a comfortable pace

以舒适的节奏进行有氧运动

[文章链接](https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways-to-treat-chronic-back-pain-without-surgery)