Today we're going to talk about the top four mistakes you're probably making that's keeping you from getting out of back pain.

今天，我們來談談你可能正在犯的四大錯誤，它們讓你無法擺脫背痛的困擾。

And Ryan Carroll and I are going to go over four strategies that can help you actually get on the right track and fix your back pain for good.

瑞安-卡羅爾和我將介紹四種策略，它們可以幫助你真正走上正軌，徹底解決背痛問題。

So the first mistake a lot of people make is they stretch their back.

是以，很多人犯的第一個錯誤就是拉伸背部。

They're looking for that instant relief.

他們在尋找即時的解脫。

They'll maybe pull their knees to their chest, they'll go side to side, try to get a crack or pop out of their back.

他們可能會把膝蓋拉到胸前，側著身子，試圖讓背部裂開或彈開。

And while this may provide some temporary relief, for a lot of people that's all they're getting, about 15 to 20 minutes of relief.

雖然這可能會帶來一些暫時的緩解，但對很多人來說，這只是他們得到的緩解，大約 15 到 20 分鐘。

Because by pulling your knees to your chest, you're stretching your back and activating your stretch receptors deep within these muscles.

因為通過將膝蓋拉到胸前，你可以拉伸背部，激活這些肌肉深處的拉伸感受器。

And for a lot of people, especially if you have an irritated disc, you're pulling into a lot of spinal flexion and just irritating something that's already very sensitized.

對很多人來說，尤其是椎間盤受刺激的人，脊柱彎曲的幅度很大，會刺激到已經非常敏感的部位。

So the last thing we want to do is stretch your back.

是以，我們要做的最後一件事就是拉伸你的背部。

Rather than stretching, what we're going to do is a cat camel exercise.

我們要做的不是伸展運動，而是貓駱駝運動。

So come on up, let me get you in a quadruped that's hands and knees, okay?

上來吧，讓我給你換上手膝並用的四足車，好嗎？

So what we're going to do is find a neutral spine.

是以，我們要做的就是找到一箇中立的脊柱。

So find your neutral spine where it's nice and pain-free, okay?

所以，找到你的中性脊椎，讓它舒適無痛，好嗎？

Good.

很好。

Now I want you to just push the earth away to your shoulders, get a little bit taller, okay?

現在，我要你把泥土推到肩膀上，再高一點，好嗎？

Now go back to neutral.

現在回到中立狀態。

Just push through the shoulder only though.

不過，只需從肩部推入即可。

Good.

很好。

There we go.

好了

Now, nice and neutral, now I want you to pull your chin down as you go into flexion a little bit.

現在，保持良好的中立姿勢，我要你把下巴向下拉，同時稍微彎曲。

This is not a range of motion exercise, this is just a little bit of movement in the spine to get a little bit of motion.

這不是一個運動範圍的練習，這只是在脊柱上做一點點運動，以獲得一點點運動。

So let me come up, and go into extension, you're not supposed to work this into pain.

所以，讓我上來，然後進入延伸階段，你不應該把這個做成痛苦的樣子。

Let me come up.

讓我上來

Do six to eight repetitions, one to two cycles, depending on what you need for your particular back injury.

重複六到八次，一到兩個週期，這取決於你對特定背傷的需求。

Mistake number two you're probably making is you are stretching your hamstrings.

你可能犯的第二個錯誤是你在拉伸腿筋。

Here's the thing that your doctor either isn't telling you or doesn't know is that tight hamstrings are not a cause of back pain.

你的醫生沒有告訴你或者不知道的是，腿筋緊繃並不是背痛的原因。

Rather, they are only a symptom.

相反，它們只是一種症狀。

So we don't want to hang out and stretch your hamstrings.

所以，我們不想閒逛，也不想拉伸你的腿筋。

This is not doing anything to fix your back pain.

這對你的背痛沒有任何幫助。

Instead of stretching the hamstrings, what we want to do is teach from the shortstop squat, something different.

我們要做的不是拉伸膕繩肌，而是從游擊手深蹲開始，教授一些不同的動作。

What we're going to do is slide our hands straight down our knees, and we're going to I want you to keep your head a little bit more neutral than that, so stand up for me a little bit.

我們要做的是把手伸到膝蓋上，然後把頭保持在中立的位置，站起來一點。

We'll redo that.

我們會重新做的。

So slide your hands straight down your knees, push your butt back, teaching them to hinge.

是以，雙手伸直滑下膝蓋，將屁股向後推，教他們鉸鏈。

Now post on your knees, and anti-thrug, and push down through your lats a little bit.

現在雙膝跪地，反聳肩，通過腰部向下用力。

There we go.

好了

Now push the hips through and stand up, and practice that for about four to five repetitions a couple times a day.

現在臀部用力，站起來，每天練習四到五次。

This is keeping the hip hinge going well, and it teaches you how to use this movement daily.

這樣可以很好地保持髖關節的鉸鏈運動，並教會你如何每天使用這個動作。

And it can give you some relief from the back issue instead of further exacerbating the mechanism of pain.

它可以緩解背部問題，而不是進一步加劇疼痛機制。

The third mistake you're making is forgetting about the hips.

你犯的第三個錯誤是忘記了臀部。

Even though you have back pain here, the hips are a crucial part of the rehab process because if you have an imbalance in hip mobility, it can lead to uneven forces at your low back.

即使你這裡有背痛，臀部也是康復過程中的關鍵部分，因為如果你的臀部活動不平衡，就會導致腰部受力不均。

So a simple way to address hip mobility is a hip airplane.

是以，解決髖關節活動度的一個簡單方法就是髖關節飛機。

Here's how it's performed.

具體表現如下

You're going to get set up where you can grab onto something at home.

你要在家裡抓住一些東西。

This could be your kitchen counter, this could be a wall, or even the back of a chair.

這可能是你的廚房櫃檯，也可能是一面牆，甚至是一把椅子的靠背。

Single leg stance, we're going to get into a single leg RDL.

單腿站立，我們來做單腿RDL。

At this position, he's going to move fully about his hip and rotate open as far as he can.

在這個位置，他要充分移動臀部，儘可能地旋轉開來。

Now right here he's probably going to get a little bit of a stretch in his groin.

現在，他的腹股溝可能會有點拉傷。

This is stretching into external rotation.

這是伸展到外旋。

Then he will drop his hip, drop his pelvis down like he's pointing his belly button towards the wall.

然後他會臀部下垂，骨盆向下，就像把肚臍對著牆一樣。

And this will bring out a good stretch in his glute.

這將使他的臀部得到很好的拉伸。

This is stretching into internal rotation.

這是伸展到內旋。

Now some of you may find more of a stretch one way versus the other.

現在，有些人可能會覺得這樣做比那樣做更費力。

That may be the restriction that you need to focus on.

這可能就是你需要關注的限制因素。

Something like this, very simple programming wise, do 10 reps in a row for a 5 second hold into the stretch that you need.

類似這樣，從編程角度來說非常簡單，連續做 10 次，保持 5 秒鐘，進入你需要的拉伸狀態。

But try this on both sides and if you feel a restriction more so on one side, perform that exercise one to two times a day to make sure that you're clearing up those mobility imbalances so your back can function as it can pain free.

如果你覺得一側受限較多，那麼每天進行一到兩次這樣的鍛鍊，以確保你能消除這些活動失衡，從而使你的背部能在無痛狀態下正常工作。

And the fourth mistake you're probably making is not addressing your posture.

你可能犯的第四個錯誤是沒有注意姿勢。

This is one of the most common mistakes I see people make that have an achy back.

這是我看到腰痠背痛的人最常犯的錯誤之一。

They have sun posture.

他們有陽光的姿勢。

So instead what I want him to do is I want him to bring his head up.

是以，我要他做的是抬起頭來。

Instead if he wants to look at his phone and bring it up, so you're looking at it, I love it.

相反，如果他想看手機，就把手機拿出來，讓你看，我喜歡這樣。

So what we want to do is teach him to have a neutral spine, maybe a little bit of stiffness through his obliques.

是以，我們要做的就是教他保持脊柱中立，或許通過斜方肌來保持一點點僵硬。

We can address the width of his legs.

我們可以解決他的腿寬問題。

He might feel better with his legs out more or bring his heels in.

他可能會覺得腿伸得更開些，或者把腳跟放進去會好些。

And then we have a very common issue and that's when people are standing, their back starts hurting.

我們還有一個很常見的問題，那就是當人們站立時，背部會開始疼痛。

So go ahead and stand up for me.

所以，請為我挺身而出吧。

Good.

很好。

What we want to teach people to have is a neutral spine and here's one trick that not many people know.

我們要教給人們的是中立脊柱，這裡有一個竅門，但知道的人不多。

If standing hurts you and causes you pain, sag the knees a little bit, just a little bit.

如果站立會讓你感到疼痛，那就把膝蓋下垂一點，一點點就好。

Maybe not even that much.

也許還沒那麼多。

Place the hands in front, clasp them there, stack the head, hover all those joints right over each other, or you could put the hands behind the back depending.

把雙手放在前面，緊握在那裡，疊放頭部，將所有關節盤旋在一起，也可以根據情況將雙手放在背後。

And there we are.

我們到了。

You've got to address your sitting, standing posture, avoiding stress concentrations that lead to stiffness, pain, and then injury.

你必須解決坐姿和站姿問題，避免壓力集中導致僵硬、疼痛，進而受傷。

So now that you have the cheat code for how to address your back pain, your next step is to enhance stability of your core.

既然你已經掌握瞭解決背痛的 "作弊碼"，下一步就是增強核心部位的穩定性。

Be sure to check out this video for how to actually program that called the McGill Big 3.

請務必查看這段視頻，瞭解如何實際編程 "麥吉爾三巨頭"。