腰酸背痛，三种简单的方法，只要你

Your back bother you? research has shown that move more likely to be the best medicine. There are three ways to send you back pain, packaging.

你的背部困扰你吗？研究表明，移动更多可能是最好的良药。这里有送你背痛包装的三种方法。

1.   Stretching

伸展

The proof: A recent study found that stretching is just as effective as yoga at decreasing back-pain.

证明：最近一项研究发现拉伸和瑜伽在减少背部疼痛一样有效。
Why it works: Stretching of any kind, whether static (you hold the pose) or dynamic (you move through a complete range of motion), can help improve flexibility and decrease back-pain risk and symptoms.

奏效原因： 拉伸的任何一种，是否（你保持在这个体式） 的静态或动态 （你移动通过完整的运动范围），可以帮助提高灵活性，减少背部疼痛风险和症状。
Try this move: Half Lunge (stretches hips, calves)

试试这个动作： 半弓步（伸展臀部，犊牛）
Stand with feet staggered, left leg in front. Bend your front knee about 90 degrees and lower your back knee a few inches from the floor. Press your right hip forward, feeling a stretch along the front of your hip. Hold for 20 to 30 seconds. Switch sides.

交错的脚站立，左的腿在前面。弯曲 90 度左右，前面的膝盖和降低你的后腿膝盖从地上几英寸。按右臀部向前，沿着前面的你的臀部伸展的感觉。保持 20 至 30 秒钟。换边。

2.   Yoga

瑜伽

The proof: Two recently published studies found that people who practiced yoga had less back pain and more mobility than people who did other sports.

证明：两个最近发表的研究发现，练习瑜伽的人少背痛和做其他运动的人比更多流动性。
Why it works: Yoga combines stretching with strength and balance poses, which helps shore up weak muscles and release tight ones. It’s also a stress reliever; tension can lead to a tight back.

奏效原因：拉伸强度和平衡的体式，帮助岸边的瑜伽结合起来弱肌肉和释放紧张的。它也是一个压力缓解;紧张会导致紧后面。
Try this move: Child’s Pose (stretches back; improves relaxation)

试试这个动作： 孩子的姿势（可以追溯; 改善松弛）
Sit on heels, knees hip-distance apart. Exhale and lower torso between thighs. Reach arms forward. Hold for about 30 to 60 seconds.

坐在脚后跟，膝盖臀部之间的间隔。呼气并且降低躯干大腿之间。达到臂伸直。等待约 30 至 60 秒。

3. Strength Training

体力训练

证明：物理治疗师一直以来都主张做传统耐力训练 （用体重只有、 乐队、 哑铃或机器） 来提高强度和恢复功能，尤其是对日常活动。
Why it works: It stabilizes and strengthens your entire body. “Back pain can occur when muscles are not prepared for a certain movement, whether that’s lifting a heavy box or carrying a child,” says A. Lynn Millar, PT, PhD, a professor of physical therapy at Winston-Salem State University.

奏效原因：稳定和加强你的整个身体。A.林恩 · 米勒，PT，博士，物理治疗在温斯顿-塞勒姆州立大学教授说:"背痛可以发生时肌肉没有准备一定的运动，这是提升一个重箱子还是抱着孩子，"。
Try this move:Body Squat (strengthens legs, glutes, core)

请尝试此移动： 身体蹲 （加强腿部、臀部、 核心）
Stand with feet hip-distance apart. Bend knees, shifting hips back as if sitting into a chair, and lift arms. Hold for 1 count; return to start. Do 10 to 15 reps.

站在一起的脚臀部之间的间隔。弯曲膝盖，转移臀部，仿佛坐在椅子上，举胳膊。持有 1 计数;返回开始。做 10 到 15 代表。