If you’ve ever hurt your lower back, you know how much it can affect your life. Whether you’re getting up from a chair, carrying groceries or hoisting a barbell overhead, your lower back is involved in nearly every movement.
虽然应借助医生或物理治疗师的帮助来治疗下背部损伤，但通过简单的运动可以避免许多下背部疼痛的病例，从而增强核心肌肉并教授脊柱的适当运动。斯图尔特·麦吉尔（Stuart McGill）博士，滑铁卢大学的名誉教授和世界首屈一指的脊柱健康管理局，设计了建立健康脊柱的练习。
麦吉尔（McGill）的研究一直是帮助人们了解健康脊椎核心培训的关键像木板这样的稳定练习。弯曲脊柱的运动仰卧起坐，如果执行不正确或过于频率，甚至可能导致下背部受伤。麦吉尔（McGill）的“三巨头”练习可以合并为每日不需要设备的日常活动，可以在家中或在健身房中进行。
If you’ve been injured and your doctor has cleared you to work out again, or if you’re perfectly healthy and want to give yourself the best chance to keep your spine pain-free, try these three simple exercises to start building a more resilient spine for all of life’s activities.
麦吉尔卷发
背痛通常可以追溯到两个简单的罪魁祸首：
1. The lower back itself moves too much.
2. The joints around the lower back (e.g., hips and upper back) don’t move enough.
McGill Curlup教您在穿过胸椎（上背部）时，使用ABS稳定您的腰椎（下背部）。将下背部推入地板的行为是您正确“支撑”腹肌的方式，因此请记住这种感觉，因为您应该将其用于几乎所有其他运动。
举动：躺在地板上，面对天花板。弯曲一条膝盖，直到脚跟平放在地板上，距离屁股几英寸。保持另一只腿伸直，然后将脚的脚跟伸到地板上，将脚趾指向天花板。将双手放在下背部，并积极将下背部推入手中以接合腹部肌肉。将下巴朝胸部带到胸部，但将头保持在地面上。继续将下部向后推到地板上，以将肩膀轻轻抬起地面。确保不要curl缩在胸部，或让下背部离开地板。在一侧执行所有代表，然后在另一侧重复。
集合和代表：每侧的2套5-10次代表，每次销售代表3-10秒（将每个代表保持更长的时间，以使这些更具挑战性）
鸟类狗
McGill Curlup教您如何支撑您的腹肌，现在该将这种稳定性用于测试。这教会您如何在不从下背部移动的情况下将胳膊和腿移动到坚固的核心位置。
举动：Start on your hands and knees with your hands directly under your shoulders and knees directly under your hips. Flatten your back by bracing your abs much like you did with the curlup, but instead of pushing your lower back into the floor, tighten your abs as if someone is about to punch you in the stomach. Reach out with your opposite arm and leg until both limbs are parallel to the floor. Be careful not to arch your lower back — imagine keeping your leg long and low. Repeat with the other arm and leg, making sure to brace your abs on every rep.
If you feel like a fish out of water when doing bird dogs because you’re not quite coordinated enough yet, try them with just your legs first. Once you’re able to lift your leg parallel to the floor without arching your lower back, add in your arms, too.
集合和代表：2 sets of 5–10 reps per side, holding each rep for 1–5 seconds (hold each rep longer to make these more challenging)
SHORT SIDE PLANK
你的ab肌肉Curlups和鸟狗主要工作on the front of your body: the rectus abdominis and transverse abdominis. But we can’t forget the important oblique muscles, your “side abs.” The short side plank builds strength in your obliques to prevent unwanted twisting and side bending of the spine.
The short side plank resembles a traditional side plank but leaves your bottom knee on the floor for added stability. Think of it as a more user-friendly side plank so you can learn how to properly use your obliques to support your spine.
举动：躺在您的侧面，底部肘部和腿在地板上。弯曲膝盖，直到上腿和下腿形成90度角。将您的底部肘部紧紧地塞在您的侧面，挤压您的底部拳头。将底部的臀部从地面上抬起，同时将底部的膝盖和肘部放在地板上。向后拉你的肩膀，挤压臀部，以将直线从头部伸到膝盖。在锻炼期间，通过鼻子吸气并通过嘴呼气。在另一侧重复。
集合和代表：每侧2套5–10秒。即使10秒似乎看起来很快，但强烈呼气（就像您正在炸毁气球一样），甚至只能使10秒钟变得具有挑战性。
