Author: Susan Hill 作者：苏珊希尔
Article source: http://golf-hints.info/ . 文章来源： http://golf-hints.info/ 。 Used with author's permission. 用作者的许可。 If you are fortunate enough to have never experienced sciatica, you may be wondering what it is.如果你有幸没有经历坐骨神经痛，您可能想知道是什么。 The sciatic nerves run from your lower back down each of your legs.该坐骨神经运行从您的下背部向下您的每一个脚。 They are the largest nerves in the body, growing to more than a half inch in diameter.他们是最大的神经，在身体，增长到一半以上英寸的直径。 Irritation or compression of these nerves, which can range from a mild tingly pain to excruciating pain that is debilitating, is referred to as sciatica.刺激或压缩这些神经，这可以从一个温和tingly痛苦，痛苦的痛苦，这是衰弱的，是被称为坐骨神经痛。 Many golfers experience lower back problems, and often this is due to sciatica.许多高尔夫球手的经验，下背部的问题，而且往往这是因为坐骨神经痛。 If you experience sciatica, a few days of bed rest or lying on the couch is not the answer.如果您的经验，坐骨神经痛，几天的卧床休息或躺卧在沙发上，是不是问题的答案。 Inactivity actually aggravates the problem.无为，其实加剧了这个问题。 Weak or inflexible muscles can cause or intensify sciatica, so it is important to keep your back and abdominal muscles in good shape.薄弱或缺乏弹性的肌肉，可导致或加剧坐骨神经痛，所以这是很重要的保持你的背部和腹部肌肉，在良好的形状。 While you don't need to spend hours at the gym, some strengthening and stretching of these muscles can provide a lot of good and get you back out on the golf course.同时，您不必花时间在健身房，一些加强和伸展，这些肌肉可以提供大量的好，让您回到列于高尔夫球场。 Before you begin an exercise program to treat sciatic pain, it is important to understand what is causing the pain.在你开始之前的演习，计划治疗坐骨神经疼痛，这是重要的是要了解什么是导致疼痛。 Usually this will need to be diagnosed by a medical professional.通常这将需要诊断的医疗专业。 For example, if you have a herniated disc your pain is being caused by disc material bulging out and applying pressure on your nerve, which in turn irritates or compresses your sciatic nerve(s).例如，如果您有一个椎间盘你的疼痛是所造成的光盘材料鼓胀，并施加压力，在您的神经，这反过来又刺激或压缩您的坐骨神经（ ） 。 If this is the problem in your case, stretching your back can be helpful.如果是这样的问题，在您的情况下，伸展你的背部可以有所帮助。 You can do this while lying on the floor on your stomach and raising your torso up off the floor.你可以这样做，而躺在地上就您的胃和提高您的躯干了小康发言。 If, however, your sciatic is caused by spinal stenosis, a narrowing of the nerve's passageway, then different exercises will be more useful in alleviating your pain.但是，如果您的坐骨神经是造成椎管狭窄，缩小了的神经的通道，然后不同的演习将更为有用，在减轻你的疼痛。 These include stretching your back by kneeling and bending your head toward the floor with your arms stretched in front of you.这些措施包括伸展你的背部，由跪在地上，弯曲你的头上，对楼与贵国的武器和伸展在你面前。 Also try lying on your back and gently pulling your knees to your chest for relief of your pain.也可以尝试倒卧于你的背部轻轻拉你的膝盖到您的胸部救济您的痛苦。 The right exercises can alleviate your discomfort and help you better enjoy your golf game.正确的演习，可以减轻你的不适，帮助您更好地享受您的高尔夫游戏。 As with many lower back problems, a good preventative measure is to maintain good posture, stay within a healthy weight range, and exercise regularly.与许多下背部的问题，一个良好的预防措施是要保持良好的态势，保持健康的体重范围，并定期演习。 An appropriate fitness routine can help keep you pain-free while playing golf.一个适当的健身例行能协助您在疼痛的同时，免费打高尔夫球。 The sciatic nerves are especially prone to flare up when you have weak muscles, poor posture or are overweight.该坐骨神经是特别容易爆发时，你有弱的肌肉，穷人的姿态，或超重。 Keeping your back in good shape before you have problems goes a long way in reducing your likelihood of future back pain.保持你的背部，在良好的形状之前，你有问题，去了漫长的道路，减少您的可能性，未来的背部疼痛。 Whenever you experience pain or discomfort, you should always seek out the diagnosis of a physician so appropriate precautions and a diagnosis can be made for corrective strategies.每当您的经验，疼痛或不舒服，你应该始终寻求诊断医师，所以适当的预防措施和诊断可以作出纠正的策略。 Susan Hill is a nationally recognized fitness trainer, CHEK golf biomechanic and sports nutrition specialist.苏珊山是全国公认的健身教练，赤高尔夫的生物力学和运动营养专家。 For more information on golf specific nutrition, exercises or stretches, visit http://www.fitnessforgolf.com更多信息，对高尔夫球场的具体营养，演习或延伸，访问http://www.fitnessforgolf.com
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