Oh, My Aching Back!噢，我的疼痛回！

Author: Sean Cochran 作者：肖恩科克伦

Article source: http://www.hotlib.com/ . 文章来源： http://www.hotlib.com/ 。 Used with author's permission. 用作者的许可。

Are you an individual who is suffering from a lower back injury?你是一个人的痛苦谁是从一个较低的背伤？

Is your lower back stiff and sore when you get out of bed in the morning?是你的下背部酸痛僵硬，当您起床在上午？ Or, heaven forbid, are you one of many individuals that has undergone back surgery?或者，天上禁止，你是一个对许多个人，经历了背部手术？

Probably everyone reading this article has experienced a lower back problem at some time or another in their lives.也许大家阅读本文经历了背部的问题在某些时间或其他在他们的生活。 They are no fun, can be very debilitating, and when it comes to golf, they certainly won't help lower your handicap or drive the ball 300 yards.他们是没有乐趣，可以非常虚弱，而且是在高尔夫球场，他们肯定不会降低你的残疾或的开球300码。

I would like to share with you an e-mail question that I received from my website www.bioforcegolf.com.我愿与大家分享一个电子邮件问题，我收到了我的网站www.bioforcegolf.com 。 Our BioForce Golf family member stated: "I am a 'mature' individual and suffering from lower back disc problems. They are not to the point that requires surgery, but they do limit my ability to play golf."我们BioForce高尔夫家庭成员说： “我是一个'成熟的个人和痛苦从下背部椎间盘的问题。他们不会到如此地步，需要手术治疗，但他们限制我的能力打高尔夫。 ” His e-mail continued to describe his lower back issues and ended with a question: "Would someone like me benefit from your lower back exercises, or would they exacerbate the problem?"他的电子邮件继续描述他的背部问题，并结束了一个问题： “如果有人像我一样受益于你的腰部运动，或将它们加剧了问题？ ”

Before answering this gentleman's question, let me give you a little background information.在回答这位先生提出的问题，让我给你一个小的背景资料。 BioForce Golf has a golf fitness manual available titled Your Body & Your Swing. BioForce高尔夫高尔夫健身手册提供名为你的身体和你的摆动。 In this manual, there are many exercises to assist in improving your golf game.本手册中，有许多演习，以协助改善您的高尔夫球比赛。

Two stated goals exist for the exercises in this program; number one is injury prevention, and number two is performance improvement.两个规定的目标存在的演习在这一计划;排名第一的是伤害预防和排名第二的是改善业绩。 Fairly self-explanatory in terms of their stated goals.相当不言自明在其宣称的目标。 Realize even the slightest injury will hurt your golf performance significantly.实现即使最轻微的损伤将损及您的高尔夫球业绩显着。

I replied to this e-mail with a resounding "yes."我回答这个电子邮件与一个响亮的“是” 。

The exercises in our program will help you with this type of low back disc problem.这次演习在我们的计划将帮助您这种类型的腰痛光盘的问题。

Let me explain how exercises for the lower back can assist you.让我解释如何锻炼腰部可以帮助您。

The lower back is comprised of countless muscles, skeletal structures, and fibrous structures.腰部是由无数的肌肉，骨骼结构和纤维结构。 The fibrous structures are in the form of discs and other types of cartilage.纤维结构形式的光盘和其他类型的软骨组织。 Injuries to the body have what I call a "three tier effect."受伤的身体有什么我称之为“三个层次的效果。 ” If the body is overstressed by any activity like swinging a golf club, lifting heavy boxes, or even typing on a computer, the overload on the body (amount of work performed by the body) will affect the muscular system first.如果该机构是过分的任何活动想打高尔夫俱乐部，解除沉重的箱子，甚至打字的电脑上，超负荷的机构（大量的工作由机构）会影响肌肉系统第一。 This can be in the form of muscle soreness, tightness, or a slight pull.这可能是形式的肌肉酸痛，气密性，或略有拉。 If I lift too many heavy boxes or swing a club too many times, my muscles are the "first line of defense" to injury.如果我取消太多沉重的箱子或俱乐部挥杆太多次，我的肌肉是“第一道防线”的伤害。

If I continue to perform this high workload level and ignore what my muscles are telling me, my second line of defense kicks in.如果我继续履行这一崇高的工作水平和无视我的肌肉告诉我，我的第二道防线踢英寸

The "second line of defense" is my cartilage and ligament structures (ie discs in the lower back). “第二道防线”是我的软骨和韧带的结构（即光盘中的下背部）。

How do you know if you are suffering from a second tier problem?你怎么知道如果你是患上了第二梯队的问题？

Indicators are inflammation, tears, or bulging of a lower back disc.指标是发炎，流泪，或胀的腰部光盘。 Usually this is when folks go to a doctor.通常这是当人们去看病。 If you are reading this and this paragraph hits a chord, I strongly suggest seeking counsel of a physician.如果你读这本款安打了共鸣，我强烈建议寻求律师的一名医生。

Finally, if the workloads still continue at a high level, without any intervention, the skeletal structure will be affected.最后，如果工作量仍然处于较高水平，没有任何干预，骨骼结构将受到影响。 This can be in the formation of bone spurs or stress fractures.这可能是形成骨刺或应力性骨折。

An example of such a situation is the formation of bone spurs commonly found in a pitcher's elbow or the degeneration of lower back structures in a golfer.例如，这种情况的形成骨刺常见于投手的肘或变性的背部结构中的球员。

To stop this injury cycle, or help in the rehabilitation of a current problem, I strongly suggested you first seek professional medical attention.为了制止这种损害周期，或帮助康复了目前存在的问题，我强烈建议您先寻求专业医疗照顾。 This will assist in the diagnosis and proper treatment of the injury.这将有助于诊断和适当治疗的伤害。

Exercises can help rehab a golfer in such situations if implemented correctly and under supervision of a qualified individual.锻炼可以帮助戒毒一名高尔夫球员在这种情况下，如果正确实施和监督下，一个合格的个人。

The best way to prevent an injury is to Prehab.最好的办法，以防止损伤是Prehab 。 Prehab exercises, as they are often called, develop high levels of muscular strength and endurance to "handle" the workloads placed upon the body. Prehab演习，因为它们通常被称为，发展高水平的肌肉力量和耐力的“处理”的工作放在身体。 This can assist in preventing an injury that begins the cycle described above.这可以协助防止受伤，开始了上文所述周期。

Now, if you are a golfer that is already "walking down the path" of a debilitating injury, our goal is to help you reverse the cycle.现在，如果你是一个球员是已经“走的道路”的破坏性伤害，我们的目标是帮助你扭转周期。

Again, seek professional medical attention and be under supervision throughout the process if you have suffered a problem.同样，寻求专业的医疗照顾和监督下，在整个过程中如果你遭受了一个问题。 If you are starting a new golf fitness program to help with your prehab, seek professional guidance to help minimize the risk of injury.如果您正在开始一个新的高尔夫健身计划，以帮助您prehab ，寻求专业指导，帮助尽量减少这种危险的伤害。

The cycle can be reversed by unloading the skeletal and ligament structures and placing the loads upon the muscular structure.这一周期可以扭转的装卸骨骼和韧带结构，把负载的肌肉结构。 Let me explain using the example from above.让我解释使用从上面的例子。

For example, if a person is in a situation where his muscular structures are "overloaded" and his discs are taking the brunt of the work, every time he swings a club, bends over to line up his putt, or picks up his ball, the discs are screaming "ouch!"例如，如果一个人在的情况下，他的肌肉结构是“超负荷”和他的光盘正在首当其冲的工作，每当他摆动一个俱乐部，弯曲到线，他一推，或拿起他的小球，光盘是声尖叫： “哎哟！ ” My goal, if I were his trainer, would be to start a series of exercises that would strengthen the muscles of the lower back, resulting in the stresses being taken away from the discs.我的目标，如果我是他的教练，将启动一系列的演习，以加强肌肉的背部，造成的压力正在采取远离光碟。 Once the muscles are strong and have high levels of endurance, they can handle the "workloads" placed upon the body during golf or any activity!一旦肌肉强健，有高水平的耐力，他们可以处理“工作”放在身体在高尔夫球场或任何活动！

Over time, the exercises would alleviate the stress on the discs, get this individual out of "pain," and restore them to a higher level of activity.随着时间的推移，这次演习将减轻压力的光碟，让这个人的“痛苦” ，并恢复到一个更高层次的活动。

In a nutshell, to prevent injury you must develop the muscular strength and endurance to handle the workloads placed upon your body everyday.总而言之，以防止损伤你必须发展肌肉力量和耐力来处理的工作量放在你的身体每天。 If you are an avid golfer then I would strongly suggest starting a golf-specific fitness program.如果您是一个热心的高尔夫球员，我会强烈建议从高尔夫球具体健身计划。 This will help you to prevent an injury resulting from the stresses placed upon your body during repetitive golf swings.这将帮助你防止损伤造成的压力放在你的身体在重复高尔夫球波动。

Secondarily, a golf-specific fitness program will help you dramatically improve your performance on the course.其次，高尔夫球具体健身计划将帮助您显着提高你的表现在球场上。

Sean Cochran肖恩科克伦

About the Author作者简介

Sean Cochran is one of the most recognized golf fitness instructors in the world today.肖恩科克伦是最公认的高尔夫健身指导员在当今世界中。 He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson.他来到美巡赛定期与2005年美国PGA和2004年美国名人赛冠军米克尔森。 He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website http://www.bioforcegolf.com To contact Sean, you can email him at support@bioforcegolf.com .他提出了他的许多高尔夫秘诀，高尔夫教学和挥杆改进技术提供给业余选手的网站上http://www.bioforcegolf.com要与肖恩，你可以在他的电子邮件support@bioforcegolf.com 。