原文連結：https://www.tomwaldronmovementtherapy.co.uk/blog/walk-for-a-heathy-lower-back-bd7de
Lower back pain is one of the main reasons people seek expert advice from professionals at health clinics, gyms and studios. As any seasoned health professional will confess, lower back pain isn’t always a straightforward issue to manage and the causes can be numerous! This requires a holistic approach as not every exercise, treatment or lifestyle adjustment is going to produce the same result for everyone.
腰痛是大家向診所、健身房和工作室等專業人士，尋求專家建議的主要原因之一。 正如任何經驗豐富的健康專業人士所說的那樣，腰痛並不是一個容易處理的問題，原因可能很多！ 這需要一個整體的方法，因為並非每次鍛煉、治療或生活方式調整都會對每個人產生相同的結果。
The ‘core’ is a popular area for movement practitioners to prescribe exercises for when someone is suffering with lower back pain. This isn’t unfounded advice as those with lower back pain can present with ‘weak’ or ‘inhibited’ musculature at the spine/abdomen (the opposite has also been found where there’s too much activation at the ‘core’ but that’s a topic for another day!).
“核心”是運動從業者的熱門領域，當有人有下背痛時，他們可以針對這個問題開出鍛煉的菜單。 這並不是毫無根據的建議，因為腰痛的人可能會在脊柱/腹部出現“虛弱”或“受抑制”的肌肉組織（相反也被發現，或許是在“核心”過多激活的情況下，但這是下一次的主題！）。
Interestingly, there are other ‘less convential’ approaches that may be just as effective for dealing with back pain but just aren’t talked about as much in comparison to the popular ‘core’.
Walking has been shown to be an effective intervention for managing long term back pain (1,2,3).
One study found, ‘A six week walk training programme was as effective as six weeks of specific strengthening exercises programme for the low back’.
What I love about this is the simplicity of allowing the body to just move as it was designed to - movement is medicine! It makes sense that walking would be so beneficial for the lower back as it has been theorised that the spine is the ‘engine’ of locomotion (Serge Gracovetsky, The Spinal Engine 1987).
有趣的是，其實有其他“不太傳統”的方法，可能對治療背痛同樣有效，但與時下流行的“核心”相比，被談論的較少。
「走路」已被證明，是處理長期背痛的有效方法
一項研究發現，“為期六週的步行訓練計劃與六週特定的腰背強化鍛煉計劃一樣有效”。
我喜歡這個方法的簡單之處在於，讓身體按照他原本設計的方式去動（走路）—動作就是良藥！ 步行對下背部有益是有道理的，因為理論上脊柱是前行運動的“引擎”
As physical therapists and movement practitioners, we should know how to specifically work with areas of the body as specificity can be incredibly valuable and practical. Bearing this in mind, the ‘core’ evolved to allow for efficient locomotion, breathing and dynamic stability. It’s so intelligent that it can perform all three functions at the same time. With every step, the ‘core’ is dynamically adjusting and reconfiguring for you to move through space with minimal effort. Although it’s good to be specific, sometimes just getting outside for a good long walk on a regular basis can make all the difference.
作為物理治療師和運動從業者，我們應該知道如何具體的處理身體的某個部位，因為“具體”這個重點非常有價值和實用。 考慮到這一點，“核心”可以帶來有效率的動作、呼吸和動態穩定性。 核心非常智能，可以同時執行以上這三個功能。 在每一步中，“核心”都會動態調整和重新配置，讓你以最小的努力在空間中移動。 所以，雖然具體的核心運動很好，但有時只是定期到戶外散散步就能讓一切變得不同。
So what?
Let’s not miss opportunities to enjoy and promote healthy human movement like walking on a regular basis. General movement is as important to maintain as exercise. Exercise, move and don’t forget to breathe...
所以呢？
讓我們不要錯過享受和促進讓人類健康運動的機會，例如定期散步。 一般的動作與運動鍛煉一樣重要。 運動、動作，還有不要忘記呼吸......
Speaking of walking, I’m teaching a 3 hour Franklin Method webinar on the foot Saturday 28th November. We will be diving deep into the fascia of the foot and how this system improves the efficiency of our locomotion (plus exercises to improve this system!).
說到走路，我在 11 月 28 日星期六教了一個 3 小時關於腳部的富蘭克林方法網絡研討會。 我們將深入研究足部筋膜以及該系統如何提高我們的運動效率（加上練習以增強該系統！）。
Click the link below to book your spot:
Feet For Life: Organising Your Dynamic Base
Movement is medicine.
Tom
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