脊椎狭窄 引起的坐骨神经痛的运动疗法

jacky

Exercise for Sciatica for Spinal Stenosis

• Exercise for sciatica here focuses on flexion exercises (forward bending). Flexing the lower spine (bending forward) increases the size of these passage ways and allows the irritation or impingement to resolve. This is why people with spinal stenosis often feel better when bending forward (such as leaning on a cane, walker or shopping cart) than when standing up straight.
• Stretching the muscles of the back that hold the spine in extension (backwards bending)
• Strengthening the muscles that bring the spine into flexion (forward bending)
• Back flexion Lie on the back and gently pull the knees to the chest until a comfortable stretch is felt. After 30 seconds, slowly return to starting position. Aim to complete four to six repetitions of this flex.
• Strengthening exercises for spinal stenosis focus on strengthening the lower abdominal muscles and include the followingie on the back and press the low back into the floor by tightening the lower stomach muscles, pulling the navel (or belly button) in and up, hold for 10 seconds. Aim to complete eight to ten repetitions of this press.
• Hook-lying march For a more advanced exercise for sciatica ,this position may be held while marching in place in the hook-lying position, slowly raising alternate legs 3 to 4 inches from the floor. Aim to ‘march’ for 30 seconds, two to three repetitions, with 30-second breaks in between repetitions.
• Curl-ups Another strengthening exercise that may be recommended by spine specialists to strengthen the lower abs is called a curl-up. These are done by folding arms across chest, flattening the back by tightening lower abs, then raising the head and shoulders from the floor. Hold for two to four seconds, then slowly lower to starting position. As strength builds, aim to complete two sets of ten curls.
  

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admin

这个也不错，简单翻译下？

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木有人翻译下？