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所在平台: Udemy |
课程主页: https://www.udemy.com/course/the-best-exercises-to-relieve-lower-back-pain/
课程评论：没有评论
Coursera 课程《缓解下背痛的最佳练习》旨在为下背痛患者设计一套全面的核心力量与稳定性训练计划。 课程内容基于对现有研究的深入文献分析，旨在开发能够减轻甚至消除下背部疼痛的练习方法。训练计划被分为两个主要阶段，每个阶段都包含基础和进阶练习，以适应不同体能水平的患者。课程详细介绍了每个练习，并提供了调整练习以适应个体需求的建议。 课程强调，与普遍的观念相反，长时间卧床休息（超过两天）反而会加剧下背痛，因为这会导致肌肉和骨骼变弱，身体机能下降，并可能引发抑郁情绪。因此，积极的运动而非休息是改善下背痛的关键。 此外，课程也提及了针对“长新冠”（Long COVID）患者的康复建议。专家建议长新冠患者在运动后恢复初期，应侧重于阻力训练，而非快速提升心率的有氧运动（如快走或骑行）。阻力训练的形式可以包括使用弹力带、轻重量自由重量训练、瑜伽或普拉提。核心稳定性训练是推荐的运动方式，因为它不会使心率急剧升高。
The main purpose of this course is to design a comprehensive exercise program for development of core strength and stability in patients with low back pain. We conduct an extensive and thorough analytical literature review of the existing research on the topic and develop an exercise program that helps to reduce and in some cases eliminate the pain in the lower back region.Lastly, in developing our own exercise program, we methodically divide the program into two consecutive segments. For each segment, we propound a basic and a more advanced set of exercises in order to account for the differences in physical fitness level of the patients. Each exercise is meticulously expounded and the possibility of program modulation is accounted for.Low back painAccording to some estimates, between 60% and 80% of people experience back pain at least once in their lifetime. Most of these pains occur in the lower or lumbar spine. Due to back problems and pain, on average, each worker loses three working days a year.The eternal question is also whether to rest during the pain in the upper or lower back or to move rather. There has long been a belief that the best treatment and recovery for low back pain is prolonged rest or lying down. However, lying in bed for more than two days only harms the situation as the bones and muscles become weaker, the body becomes stunted, loses physical strength, the person may fall into depression and the muscles become weaker, the pain increases even more and each time it is even harder for the person to get back on their feet and function normally forwardlong COVIDMayo Clinic expert shares 5 early care tips for people with long COVID.Focus on resistance activity is one of them.When patients exercise after COVID-19, they often try activities that elevate the heart rate, such as walking and cycling, Dr. Vanichkachorn says."However, we find that cardiovascular exercise is the most difficult type of activity for patients with post-COVID syndrome. Instead, start with resistance activities, such as working with a resistance band, light free weights, yoga, or Pilates.Core stabilizaton activities not elevate the heart rate!
