{"id":6591,"date":"2024-10-21T19:54:29","date_gmt":"2024-10-21T11:54:29","guid":{"rendered":"https:\/\/morethanphysio.com.hk\/?p=6591"},"modified":"2024-10-30T14:36:13","modified_gmt":"2024-10-30T06:36:13","slug":"back-pain-and-core-exercise","status":"publish","type":"post","link":"https:\/\/morethanphysio.com.hk\/en\/back-pain-and-core-exercise\/","title":{"rendered":"\u8170\u75db – \u6838\u5fc3\u808c\u7fa4\u8a13\u7df4"},"content":{"rendered":"
\n\t\t\t\t
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\ud83e\udd74 \u6839\u64da\u975e\u6b63\u5f0f\u7d71\u8a08\uff0c\u5341\u500b\u90fd\u5e02\u4eba\u5165\u9762\u5e73\u5747\u6709\u5341\u500b\u90fd\u6709\u8170\u75db\u554f\u984c\u3002\u540c\u4e00\u6642\u9593\uff0c\u5341\u500b\u7269\u7406\u6cbb\u7642\u5e2b\u4e4b\u4e2d\u5e73\u5747\u6709\u5341\u500b\u8a71\u4f60\u8981\u7df4\u4e0b\u300cCore\u300d\u3002\u5481\u5176\u5be6\u54a9\u4fc2\u300cCore\u300d\u5462\uff1f\u4fc2\u54aa\u771f\u4fc2\u8179\u808c\u5481\u7c21\u55ae\uff1f\ud83e\udd14 \u4eca\u65e5More Than Physio\u89e3\u7b54\u4f60\u7591\u554f\uff01<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u4ec0\u9ebc\u662f\u6838\u5fc3\u808c\u7fa4\uff1f<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\"core\"\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\"core\"\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\ud83e\udd14\u54a9\u4fc2Core (\u6838\u5fc3\u808c\u8089)?<\/span><\/p>

\u5927\u5bb6\u5e73\u65e5\u898b\u5230\u56056\u56bf\u8179\u808c\u3001\u4eba\u9b5a\u7dda\u53c8\u6216\u8005\u5065\u7f8e\u4eba\u58eb\u5922\u5bd0\u4ee5\u6c42\u5605\u300c\u8056\u8a95\u6a39\u300d\u5176\u5be6\u4fc2\u2026<\/span><\/p>

\ud83d\ude0d \u8179\u76f4\u808c(Rectus Abdominis)<\/span><\/p>

\ud83e\udd24 \u8179\u5916\u659c\u808c(External Oblique)<\/span><\/p>

\ud83d\ude0b \u8179\u5167\u659c\u808c(Internal Oblique)<\/span><\/p>

\ud83e\udd29 \u8c4e\u810a\u808c(Erector Spinae)<\/span><\/p>

\u2049\ufe0f\u4f46\u4fc2\u5176\u5be6\u4ee5\u4e0a\u90fd\u4e26\u5514\u4fc2Core\uff0c\u4ee5\u4e0b\u771f\u6b63\u5605Core\u2026<\/span><\/p>

\u2705 \u591a\u88c2\u808c (Multifidus)<\/span><\/p>

\u2705 \u8179\u6a6b\u808c (Transverse Abdominis)<\/span><\/p>

\u2705 \u6a6b\u9694\u819c (Diaphragm)<\/span><\/p>

\u2705 \u9aa8\u76e4\u5e95\u808c (Pelvic Floor Muscle)<\/span><\/p>

\u5462\u5e7e\u7d44\u808c\u8089\u5206\u5225\u4e0a\u4e0b\u524d\u5f8c\u5481\u5305\u4f4f\u6210\u500b\u8ec0\u5e79(Trunk)\u540c\u810a\u9aa8(Spine)\uff0c\u540c\u6642\u6536\u7e2e\u6703\u63d0\u5347\u8179\u5167\u58d3 (Intraabdominal pressure)\uff0c\u6e1b\u5c11\u626d\u89aa\u62c9\u50b7\u6a5f\u6703\u3002\u6b63\u56e0\u70ba\u90fd\u4fc2\u4e00d\u6df1\u5c64\u808c\u8089\uff0c\u5927\u5bb6\u90fd\u6478\u5514\u5230\uff0c\u6240\u4ee5\u5927\u5bb6\u90fd\u6703\u89ba\u5f97\u62bd\u8c61\u3002<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u810a\u690e\u633a\u76f4\u59ff\u52e2<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\ud83e\udd14 \u54a9\u4fc2\u810a\u690e\u633a\u76f4\u59ff\u52e2\uff1f<\/span><\/p>

\u6240\u8b02\u633a\u76f4\u5176\u5be6\u5514\u4fc2\u4fc2\u6307\u4e00\u689d\u76f4\u7dda\u5481\uff0c\u5176\u5be6\u6b63\u78ba\u8170\u90e8\u59ff\u52e2(Lumbar spine)\u4fc2\u6709\u500b\u810a\u67f1\u524d\u51f8(Lordotic Curvature)\u3002\u4f46\u4e26\u4e0d\u7b49\u65bc\u904e\u4efd\u7528\u76e4\u9aa8\u5411\u524d\u50be(Anterior Pelvic Tilt)\uff0c\u5481\u6a23\u53cd\u800c\u6703\u52a0\u5927\u58d3\u529b\u55ba\u5c0f\u9762\u95dc\u7bc0(Facet Joints)\u540c\u85a6\u9ac2\u95dc\u7bc0(Sacroiliac Joints)\u3002\u60f3\u63fe\u6b63\u78ba\u8170\u690e\u5f27\u5ea6\u6709\u4ee5\u4e0b\u5169\u500b\u521d\u968e\u904b\u52d5\u3002<\/span><\/p>

1\ufe0f\u20e3 \u80cc\u9760\u7246\u58c1 \u27a1\ufe0f \u5f8c\u5c3e\u6795\u3001\u4e0a\u80cc\u3001\u5c41\u80a1\u5617\u8a66\u8cbc\u5be6\u7246\u58c1\u3002<\/span><\/p>

2\ufe0f\u20e3 \u5c07\u68cd\u653e\u5728\u80cc\u90e8\u4e2d\u9593 \u27a1\ufe0f \u5f4e\u8170\/\u8e72\u4e0b\u540c\u6642\u4fdd\u6301\u68cd\u7dca\u8cbc\u80cc\u90e8\u3002<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
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\n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u5982\u4f55\u6fc0\u6d3b\u6838\u5fc3\u808c\u7fa4\uff1f<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u7df4Core\u4e26\u5514\u4fc2\u505a\u6bcf\u65e5\u505a100\u4e0bsit up\u53c8\u6216\u8005100\u4e0bgood morning\u7df4\u5605\ud83d\ude02\u5176\u5be6\u4fc2\u6709\u4e3b\u8981\u4e09\u500b\u6b65\u9a5f\uff0c\u505a\u9f4a\u5462\u4e09\u500b\u6b65\u9a5f\u5148\u4fc2\u771f\u6b63\u300c\u555f\u52d5\u300d\u5230\u6838\u5fc3\u808c\u8089\u3002<\/span><\/p>

\ud83d\ude2e\u200d\ud83d\udca8 \u8179\u5f0f\u547c\u5438 (Diaphragmatic Breathing)<\/span><\/p>

\ud83e\uddd8\u200d\u2642\ufe0f \u5438\u6c23\u6642\u4e0a\u8179\u5fae\u5fae\u8139\u8d77\uff0c\u5c07\u6a6b\u9694\u819c(Diaphragm)\u62c9\u5e73\uff0c\u547c\u6c23\u6642\u4e0a\u8179\u5fae\u5fae\u6536\u7e2e\u3002\u7528\u529b\u6642(\u4f8b\u5982\u642c\u91cd\u7269\u6216\u505a\u904b\u52d5)\u9700\u914d\u5408\u8179\u5f0f\u547c\u5438\uff0c\u7528\u529b\u524d\u5148\u5438\u6c23\uff0c\u7528\u529b\u6642\u547c\u6c23\u3002<\/span><\/p>

\ud83d\udebc \u8179\u6a6b\u808c\u904b\u52d5 (Transverse Abdominis)<\/span><\/p>

\u624b\u6307\u653e\u5728\u76e4\u9aa8\u524d\u65b9\u6700\u7a81\u8d77\u90e8\u4efd(\u9ac2\u524d\u4e0a\u68d8Anterior Superior Iliac Spine)\u53ca\u6065\u9aa8(Pubic Symphysis)\u4e2d\u9593\u3002\u5c07\u4e0b\u8179\u6536\u7e2e\uff0c\u62c9\u5e73\u3002\u624b\u6307\u61c9\u611f\u53d7\u5230\u808c\u8089\u5fae\u5fae\u6536\u7dca\u611f\u89ba\u3002<\/span><\/p>

\ud83d\udd25 \u76c6\u9aa8\u5e95\u808c\u904b\u52d5 (Pelvic Floor Muscle)<\/span><\/p>

\u76c6\u9aa8\u5e95\u808c\u6536\u7e2e\u611f\u89ba\u4fc2\u300c\u621a\u888b\u888b\u300d\u6216\u5e73\u6642\u300c\u5fcd\u5c3f\u300d\u611f\u89ba\u3002\u53ef\u4ee5\u5206\u5225\u5728\u7ad9\u7acb\u53ca\u5750\u4f4e\u5605\u59ff\u52e2\uff0c\u76e1\u529b\u7dad\u6301\u6536\u7e2e\u76c6\u9aa8\u5e95\u808c10\u79d2\uff0c\u91cd\u898610\u6b21\u3002<\/span><\/p>

\ud83c\udfcb\ufe0f Core\u4fc2\u8b1b\u6c42\u63a7\u5236\uff0c\u81f3\u65bc\u4fc2\u61c9\u8a72\u8981\u540c\u6642\u5f37\u5316\u54a9\u808c\u8089\u5462\uff1f<\/span><\/p>

\u5176\u5be6\u80a1\u808c\u8a13\u7df4(Glutes)\u5341\u5206\u91cd\u8981\uff0cHip Drive\u4fc2\u5176\u4e2d\u4e00\u500b\u8eab\u9ad4\u6700\u5f37\u5605\u529b\u91cf\u3002\u9032\u884c\u80a1\u808c\u8a13\u7df4\u53ef\u4ee5\u4ee4\u8eab\u9ad4\u5229\u7528\u5c41\u80a1\u767c\u529b\uff0c\u6e1b\u5c11\u4e0b\u8170\u904e\u52de\u540c\u8170\u75db\u6a5f\u6703\u3002\u4ee5\u4e0b\u4fc2\u4e00d\u521d\u968e\u80a1\u808c\u8a13\u7df4\u5605\u4f8b\u5b50!<\/span><\/p>

1\ufe0f\u20e3 \u6a4b\u5f0f\u904b\u52d5 (Bridging Exercise)<\/span><\/p>

\u958b\u59cb\u59ff\u52e2: \u5e73\u8eba\uff0c\u5c48\u819d\u81f3\u8212\u9069\u89d2\u5ea6\uff0c<\/span>\u96d9\u624b\u653e\u5728\u5169\u5074\u3002<\/span><\/p>

\u52d5\u4f5c: \u5c07\u81c0\u90e8\u6536\u7dca\u62ac\u8d77\u81f3\u8eab\u9ad4\u6210\u4e00\u76f4\u7dda\uff0c\u9802\u5cf0\u6536\u7e2e\u7dad\u63015\u79d2\u3002\u7136\u5f8c\u4fdd\u6301Core\u6536\u7dca\u8fd4\u56de\u539f\u4f4d\u3002<\/span><\/p>

2\ufe0f\u20e3 \u7f85\u99ac\u5c3c\u4e9e\u786c\u8209 (Romanian Deadlift)<\/span><\/p>

\u958b\u59cb\u59ff\u52e2: \u96d9\u8173\u8207\u80a9\u540c\u5bdb\uff0c\u6536\u7dca\u80a9\u80db\uff0c\u633a\u80f8\uff0c\u4fdd\u6301\u810a\u690e\u633a\u76f4\uff0c\u819d\u84cb\u7a0d\u5fae\u5f4e\u66f2\u3001\u69d3\u9234\/\u555e\u9234\u6cbf\u8457\u817f\u90e8\u5411\u4e0b\u653e\u4f46\u4e0d\u843d\u5730\u3002<\/span><\/p>

\u52d5\u4f5c: \u5c07\u9ad6\u90e8\u5f80\u524d\u63a8\u3001\u69d3\u9234\u5782\u76f4\u6cbf\u8457\u817f\u90e8\u4f38\u76f4\u5411\u4e0a\uff0c\u5728\u9802\u5cf0\u81c0\u90e8\u4fdd\u6301\u7528\u529b\u593e\u5be6\u7dad\u63015\u79d2\u3002\u7136\u5f8c\u4fdd\u6301Core\u6536\u7dca\u8fd4\u56de\u539f\u4f4d\u3002<\/span><\/p>

3\ufe0f\u20e3 \u6905\u5b50\u6df1\u8e72 (Chair Squat)<\/span><\/p>

\u958b\u59cb\u59ff\u52e2: \u7ad9\u5728\u6905\u5b50\u524d\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u6536\u7dca\u80a9\u80db\uff0c\u633a\u80f8\uff0c\u4fdd\u6301\u810a\u690e\u633a\u76f4\u3002<\/span><\/p>

\u52d5\u4f5c: \u5f4e\u66f2\u819d\u84cb\uff0c\u5c07\u81c0\u90e8\u5411\u5f8c\u63a8\u3002\u6162\u6162\u964d\u4f4e\u8eab\u9ad4\u76f4\u81f3\u81c2\u90e8\u89f8\u78b0\u6905\u5b50\u3002\u7136\u5f8c\u5c07\u8eab\u9ad4\u5411\u4e0a\u63a8\uff0c\u6536\u7dca\u81c0\u90e8\u56de\u5230\u958b\u59cb\u59ff\u52e2\u3002<\/span><\/p>

\u203c\ufe0f\u6ce8\u610f:\u9032\u884c\u80a1\u808c\u8a13\u7df4\u540c\u6642\u4ea6\u9700\u8981\u597d\u4f3c\u524d\u5e7e\u9801\u6240\u8b1b\u5481\u6a23\u6536\u7dcaCore!\u540c\u6642\u4fdd\u6301\u810a\u690e\u633a\u76f4!<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u63a8\u85a6\u5ef7\u4f38\u95b1\u8b80\uff1a<\/p>

  1. MTP\u7269\u7406\u6cbb\u7642 – \u9838\u75db\u8981\u505a\u54a9\u9838\u90e8\u904b\u52d5\uff1f<\/a><\/li>
  2. MTP\u7269\u7406\u6cbb\u7642 – \u8209\u9ad8\u624b\u5c31\u75db\uff0c\u4f60\u8981\u8a8d\u8b58\u80a9\u95dc\u7bc0\u593e\u64ca\u7d9c\u5408\u75c7\uff01<\/a><\/li>
  3. MTP\u7269\u7406\u6cbb\u7642 – \u9838\u75db\u7b49\u65bc\u4e0a\u659c\u65b9\u808c\u904e\u7dca\uff1f<\/a><\/li><\/ol>

    \u6309\u6b64\u700f\u89bd\u6240\u6709\u6587\u7ae0<\/a><\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

    \n\t\t\t\t
    \n\t\t\t\t\t\t\t
    \n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\u56de\u5230\u4e3b\u9801<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t\t\t
    \n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tBook Now<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t
    \n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
    \n\t\t\t\t
    \n\t\t\t\t\t\t\t

    Reference\uff1a<\/p>

    Akuthota, V., Ferreiro, A., Moore, T., & Fredericson, M. (2008). Core stability exercise principles. <\/span>Current sports medicine reports<\/span><\/i>, <\/span>7<\/span><\/i>(1), 39-44.<\/span><\/p>

    Panjabi, M. M. (2003). Clinical spinal instability and low back pain. <\/span>Journal of electromyography and kinesiology<\/span><\/i>, <\/span>13<\/span><\/i>(4), 371-379.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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