Protocols to Strengthen & Pain Proof Your Back

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we are discussing how to build a strong, pain-free back.

今天，我们讨论如何建立一个强壮、无痛的背部。

Having a strong, pain-free back has numerous advantages, not the least of which is you're not in pain, as well as the fact that you can carry out your daily activities, any exercise or sports you might play, interactions with family members like picking up a kid, leaning down to get things out of a cupboard, or reaching up to get things out of a cabinet without any pain.

拥有一个强壮、无痛的背部有很多好处，其中最重要的是您不会感到疼痛，而且您可以进行日常活动、您可能进行的任何锻炼或运动、与家庭成员的互动，例如抱起孩子、弯下腰从柜子里拿东西，或者伸手从柜子里拿东西，而不会感到任何疼痛。

And back pain is one of those things that, even if minor, and certainly if severe, severely impedes our ability to do most everything, even to just sit still or lay still.

背痛就是其中之一，即使很轻微，当然如果很严重，也会严重妨碍我们做大多数事情的能力，甚至只是坐着或躺着。

And one of the things about pain, in particular back and neck pain, is that it also has an effect on our emotional self.

关于疼痛，尤其是背部和颈部疼痛，其中之一是它也会影响我们的情绪自我。

It makes us more irritable.

这让我们更加烦躁。

It makes any activity, even the most mundane activities, that much more distressing to carry out.

它使任何活动，即使是最平凡的活动，进行起来都更加痛苦。

So during today's discussion, we will talk about how to ameliorate pain.

所以在今天的讨论中，我们将讨论如何减轻疼痛。

However, pain as a general topic was already covered on this podcast with an expert guest, Dr. Sean Mackey, who's a medical doctor at Stanford.

然而，疼痛作为一个普遍话题已经在这个播客中由一位专家嘉宾、斯坦福大学的医生肖恩·麦基博士讨论过。

He's actually the director of our pain clinic.

他实际上是我们疼痛诊所的主任。

And on that episode, which we provide a link to in the show note captions, he talks about the various ways to address pain.

在那一集中，我们在节目注释标题中提供了链接，他谈到了解决疼痛的各种方法。

Everything from pain medication, to epidurals, to electrical stimulation, and importantly, the biopsychosocial model of pain, whereby our thoughts and our perceptions about pain actually influence the severity and the duration of that pain.

从止痛药到硬膜外麻醉，再到电刺激，最重要的是疼痛的生物心理社会模型，我们对疼痛的想法和看法实际上会影响疼痛的严重程度和持续时间。

So if you're interested in pain and the treatment of pain per se, I highly recommend that episode.

因此，如果您对疼痛和疼痛本身的治疗感兴趣，我强烈推荐该集。

Today, we will certainly talk about ways to deal with back pain, ways to reduce it, and perhaps even eliminate it altogether.

今天，我们肯定会谈论处理背痛的方法、减轻背痛的方法，甚至可能完全消除背痛的方法。

But we are also going to talk a lot about how to pain-proof your back and how to build a really strong back, not just for pulling things, because the back muscles are involved in pulling things, but also just for generating a really strong, stable core, strong spinal erectors, making sure that your pelvis and your spine are interacting correctly, that your shoulders, neck, and spine and pelvis, and even your lower limbs and feet are working together in the proper manner to make sure that you have the strongest and most pain-free back possible.

但我们也会讲很多关于如何防止背部疼痛以及如何建立一个真正强壮的背部，不仅仅是为了拉东西，因为背部肌肉参与拉东西，而且还只是为了产生一个真正强大、稳定的核心、强大的竖脊肌，确保你的骨盆和脊柱正确地相互作用，你的肩膀、颈部、脊柱和骨盆，甚至你的下肢和脚以正确的方式一起工作，以确保你拥有最强壮和最无疼痛的背部可能的。

So what I'm going to do is first I'm going to describe a bit of back anatomy and physiology.

所以我要做的首先是描述一些背部解剖学和生理学。

I'm going to talk about the neuromuscular components as well as the spinal and disc components.

我将讨论神经肌肉成分以及脊柱和椎间盘成分。

I promise, even if you don't have a background in biology, I'm going to make this all very accessible to any and all of you.

我保证，即使你们没有生物学背景，我也会让你们所有人都能轻松理解这一切。

And then I'm going to go into the 10 or 12 specific things, in particular, six things that take very little time, that require no equipment, no purchase of anything whatsoever, and involve a very minimal time investment that will allow you to build a really strong, pain-free back.

然后我将讨论 10 或 12 个具体的事情，特别是 6 个需要很少时间的事情，不需要任何设备，不需要购买任何东西，只需要很少的时间投入，就能让你建立一个真正强壮、无痛的背部。

What's covered are protocols from three of the world's foremost experts in back pain, but also back strengthening and building resilience into the back.

所涵盖的内容是来自世界上三位最重要的背痛专家的协议，而且还包括增强背部力量和增强背部弹性。

So they include a medical doctor expert in back strengthening and rehabilitation, a PhD researcher who has spent decades researching the spine and ways to strengthen the core and spine, and a world-class PhD physical therapist who is expert not just in the spine, but in fact in the movement, rehabilitation, and strengthening of the entire body.

因此，他们包括一位背部强化和康复方面的医生专家、一位花了数十年时间研究脊柱以及强化核心和脊柱方法的博士研究员，以及一位世界一流的博士物理治疗师，他不仅是脊柱方面的专家，而且实际上是整个身体的运动、康复和强化方面的专家。

They are the MD, Dr. Sean Miller, the PhD, Dr. Stuart McGill, and also the PhD, Dr. Kelly Starrett.

他们是医学博士 Sean Miller 博士、博士 Stuart McGill 博士以及博士 Kelly Starrett 博士。

I provide links to them and resources that they provide in the show note captions, and indeed, I plan to host all three of them separately on the Huberman Lab podcast as expert guests in the not-too-distant future.

我在节目注释标题中提供了他们的链接和他们提供的资源，事实上，我计划在不久的将来作为专家嘉宾在 Huberman Lab 播客上分别主持他们三个。

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

Propel Fitness Water.

推动健身水。

With Gatorade electrolytes, zero sugar, and vitamins, Propel hydrates better than water to help you get the most out of your workout and get back to your best self.

Propel 含有佳得乐电解质、零糖和维生素，比水更好地补充水分，帮助您充分利用锻炼并恢复最佳状态。

What propels you?

是什么推动着你？

Propel with Gatorade electrolytes.

用佳得乐电解质推动。

From athletic stuff like a full-court pickup game, swish, to athletic-ish stuff like a half-mile stroll.

从全场比赛、嗖嗖等运动项目，到半英里漫步等运动项目。

Get those steps in.

执行这些步骤。

Head to Sierra or sierra.com for the brands you want at the prices that let you do it all.

前往 Sierra 或 sierra.com 以实惠的价格购买您想要的品牌。

From athletic to athletic-ish, Sierra's got it.

从运动型到运动型，塞拉都做到了。

Okay, let's talk about the back.

好吧，我们来说说后面的事情吧。

The back, for many people, simply means the spine, the bony stuff that runs down your middle.

对于很多人来说，背部仅仅意味着脊柱，即沿着身体中部延伸的骨块。

Now, of course, your spine doesn't just run down your middle.

当然，现在您的脊柱不仅仅沿着您的中部延伸。

You've got your cervical spine up near your neck.

你的颈椎靠近脖子。

Don't ever forget that.

永远不要忘记这一点。

Your neck is the upper part of your spine.

您的颈部是脊柱的上部。

You've got the thoracic spine, which essentially through, in insects, we think of the thorax.

你有胸椎，本质上，在昆虫中，我们想到的是胸部。

Remember that from biology class in middle school or high school?

还记得中学或高中生物课上的内容吗？

But through your region here, basically down from the neck through the chest, and then you've got your lumbar spine, which is the part right below that, and then you have the sacral spine, which is the area of the spine that is in the pelvic region.

但穿过你这里的区域，基本上从颈部向下穿过胸部，然后是腰椎，也就是腰椎正下方的部分，然后是骶棘，这是位于骨盆区域的脊柱区域。

And then, of course, there's the bottom region of that, which is called the coccyx spine, which is the very lowest part of the sacral region of the spine.

当然，还有底部区域，称为尾骨棘，它是脊柱骶骨区域的最低部分。

Now, of course, that's the bony stuff, and if you've ever seen a spine on a skeleton of any kind or a drawing of a skeleton, you know that it's a bunch of segments.

当然，现在这就是骨头的东西，如果你见过任何类型的骨架上的脊柱或骨架的图画，你就知道它是一堆片段。

It's a bunch of bony segments.

这是一堆骨段。

It's important to understand that the back is made up not just of bony stuff, but it's got stuff in between, which are the discs.

重要的是要明白，背部不仅由骨头组成，而且中间还有一些东西，那就是椎间盘。

The discs are the soft tissue that sit between the vertebrae, right?

椎间盘是位于椎骨之间的软组织，对吗？

The vertebrae are the bones, and those discs have some durability to them.

椎骨是骨头，这些椎间盘具有一定的耐用性。

They're not easily squished, but they can be squished.

它们不容易被压扁，但可以被压扁。

That is, they can move.

也就是说，它们可以移动。

They're a soft tissue that allows for mobility of the bony stuff.

它们是一种软组织，可以让骨组织活动。

So you've got basically bone, disc, bone, disc, bone, disc, bone, disc.

所以你基本上有骨头、椎间盘、骨头、椎间盘、骨头、椎间盘、骨头、椎间盘。

And it's those discs that allow for movement of the spine from side to side, and it actually allows for some compression along the length of the spine as well.

正是这些椎间盘允许脊柱从一侧移动到另一侧，而且它实际上也允许沿着脊柱的长度产生一些压缩。

What sometimes today I'll refer to as vertical compression, but actually vertical isn't the correct anatomical term.

今天有时我将其称为垂直压缩，但实际上垂直并不是正确的解剖学术语。

So in anatomical terms, we talk about anterior-posterior, we talk about rostral-caudal, which is just different language for anterior-posterior.

所以用解剖学的术语来说，我们谈论前-后，我们谈论头-尾，这只是前-后的不同语言。

I'm going to try and avoid using fancy nomenclature as much as possible.

我将尝试尽可能避免使用花哨的术语。

But the point here is that those discs allow for movement of the vertebrae.

但这里的重点是这些椎间盘允许椎骨运动。

But keep in mind that the vertebrae and the discs have a hole down the middle.

但请记住，椎骨和椎间盘中间有一个洞。

They look like donuts, basically.

基本上，它们看起来像甜甜圈。

They're not perfectly round like donuts, but for the time being, just think of them as donuts.

它们并不像甜甜圈那样完美圆形，但暂时将它们视为甜甜圈。

Some are bony donuts, and others have more pliability to them.

有些是骨质甜甜圈，有些则更柔韧。

But there's a hole down their middle.

但中间有一个洞。

Why?

为什么？

Well, within that hole is a long, snake-like piece of the nervous system called the spinal cord, which is the neural stuff, the neurons.

嗯，在那个洞里有一个长长的、像蛇一样的神经系统部分，称为脊髓，它是神经物质，即神经元。

Now, within the spinal cord, it's not just neurons, nerve cells.

现在，在脊髓内，不仅仅是神经元、神经细胞。

Neurons means nerve cells.

神经元是指神经细胞。

It's also glia, which are another cell type that provides, yes, support to the neurons, but also do some really important things on their own, like clearing out a metabolic waste.

神经胶质细胞也是另一种细胞类型，它为神经元提供支持，但也能自己做一些非常重要的事情，比如清除代谢废物。

They actually regulate communication between neurons.

它们实际上调节神经元之间的通讯。

If you've ever heard that the glia are just glue, and that's actually the Latin translation of glia, glue, it implies that they're not doing much actively, that they're just sort of a passive participant keeping things together.

如果你听说过神经胶质细胞只是胶水，这实际上是神经胶质细胞的拉丁语翻译，胶水，这意味着它们没有做太多积极的事情，它们只是一种被动的参与者，将事物保持在一起。

The glia are really doing important things as well.

神经胶质细胞也确实在做重要的事情。

But keep in mind that the spinal cord is this long, snake-like process of the nervous system that extends down through the vertebrae and down through the discs.

但请记住，脊髓是神经系统的一条长蛇状突起，向下延伸穿过椎骨和椎间盘。

Or if you prefer, you can think about the long, snake-like process of the spinal cord, and then around it, all along its length, you have bony vertebrae, disc, bony vertebrae, disc, bony vertebrae, disc, going all the way from the neck region down to that coccyx region within the pelvis.

或者如果你愿意的话，你可以想象一下脊髓的长蛇状过程，然后在它周围，沿着它的长度，你有骨椎、椎间盘、骨椎、椎间盘、骨椎、椎间盘，从颈部区域一直延伸到骨盆内的尾骨区域。

Now, the thing about neural tissue is it's very soft, it's very fragile.

现在，神经组织的问题是它非常柔软，非常脆弱。

And one of the reasons we have vertebrae is to give the spinal cord some rigidity and protection from damage.

我们拥有椎骨的原因之一是赋予脊髓一定的刚性并防止损伤。

And that's really important because the spinal cord, this long tube of neural tissue that sits inside of the vertebrae and the discs, it's central nervous system tissue, CNS tissue.

这非常重要，因为脊髓（位于椎骨和椎间盘内部的神经组织长管）是中枢神经系统组织，CNS 组织。

And as CNS tissue, it does not regenerate after injury.

作为中枢神经系统组织，它在受伤后不会再生。

Maybe a tiny bit in certain conditions and in very young people, but if the spinal cord is damaged, typically, there's a lot of scar tissue that forms, but there is no renewal of the neurons that are damaged.

在某些情况下和非常年轻的人中可能会有一点点，但如果脊髓受损，通常会形成大量疤痕组织，但受损的神经元不会更新。

So it's very important that the spinal cord be protected, which is one of the reasons why it is encased by those vertebrae and the discs.

因此，保护​​脊髓非常重要，这也是脊髓被椎骨和椎间盘包围的原因之一。

Now, the other thing to understand is that the spinal cord is indeed a snake-like extension out the back of the brain.

现在，另一件事需要了解的是，脊髓确实是大脑后部的一条蛇状延伸。

So the brain and spinal cord make up what we call the central nervous system, the CNS.

因此，大脑和脊髓组成了我们所说的中枢神经系统，CNS。

We just talked about that a moment ago.

我们刚才谈到了这一点。

But now I want you to think about the brain.

但现在我想让你思考一下大脑。

Your brain, of course, is encapsulated within the skull, the cranial vault.

当然，你的大脑被封装在头骨（颅骨）内。

There are only two pieces of your brain that reside outside of the cranial vault.

你的大脑只有两块位于颅顶之外。

They are your neural retinas that line the back of your eyes.

它们是位于眼睛后部的神经视网膜。

I know many of you have heard me say this before, but it's so cool that I can't help but share it again and again, which is that you have two pieces of your brain, literally your central nervous system, that were extruded out from the cranial vault during development while you were in utero, this happens in the first trimester when you were an embryo, that line the back of your eyes like a pie crust.

我知道你们很多人以前都听过我说过这句话，但这太酷了，我忍不住一次又一次地分享，那就是，你的大脑有两块，实际上是你的中枢神经系统，它们在你在子宫内的发育过程中从颅顶中挤出来，这发生在你还是胚胎时的头三个月，它们像馅饼皮一样排列在你的眼睛后面。

And those linings at the back of your eye, like a pie crust, are made up of three layers of neurons and a bunch of glia, and they are your neural retinas.

你眼睛后面的那些衬里，就像馅饼皮一样，由三层神经元和一堆神经胶质细胞组成，它们就是你的神经视网膜。

They are two pieces of brain that literally look out into the world and are activated by what?

它们是大脑的两块，真正地观察世界并被什么激活？

By light, by sunlight, by edges and objects, by the photons in the outside world, and that's what gives rise to vision.

通过光、阳光、边缘和物体、外部世界的光子，这就是视觉的产生。

So starting at the front of your head and working down through the spinal cord, we can do this very quickly to give you a complete picture.

因此，从您的头部前部开始，向下穿过脊髓，我们可以非常快速地完成此操作，为您提供完整的图片。

You've got your neural retinas that line the back of your eyes.

你的神经视网膜排列在你的眼睛后面。

They are central nervous system.

它们是中枢神经系统。

They are brain.

他们是大脑。

They communicate with the rest of your brain through the optic nerves.

它们通过视神经与大脑的其他部分进行交流。

Then you've got your brain.

然后你就有了你的大脑。

You've got the brain parts that respond to hearing, the brain parts that allow you to think, imagine, learn, remember, et cetera.

你的大脑部分对听觉做出反应，大脑部分允许你思考、想象、学习、记忆等等。

And then at the back of the brain, you have the brain stem.

然后在大脑的后部，有脑干。

And then extending out from the brain stem, you have the spinal cord, this tube-like neural structure that extends down through the vertebrae, down through the discs, all the way to your pelvic region.

然后从脑干延伸出来，就是脊髓，这种管状神经结构向下延伸穿过椎骨，向下穿过椎间盘，一直延伸到骨盆区域。

Now why am I telling you all this neuroscience?

现在我为什么要告诉你所有这些神经科学？

If we're talking about strengthening the back, why am I talking about the spinal cord?

如果我们谈论加强背部，为什么我要谈论脊髓呢？

Why am I talking about neurons in the brain?

为什么我要谈论大脑中的神经元？

Well, just as your brain has the cranial vault, your skull to protect it, your spinal cord has the vertebrae to protect it and the discs to protect it, but the discs allow for some movement of the spinal cord.

嗯，就像你的大脑有颅顶、头骨来保护它一样，你的脊髓也有椎骨和椎间盘来保护它，但椎间盘允许脊髓进行一些运动。

In fact, quite a bit of movement.

事实上，动作相当大。

If you just lean forward in your chair, you lean back, arch your back, or you twist to the side, your spinal cord is actually twisting in that way.

如果你只是在椅子上前倾、向后倾斜、拱起背部或向一侧扭转，你的脊髓实际上就会以这种方式扭转。

This would be akin to your brain actually moving within the skull.

这类似于您的大脑在头骨内实际移动。

It can move a little bit, but it doesn't move nearly as much as your spinal cord does.

它可以移动一点，但移动幅度远不及脊髓。

So your back has, of course, many functions.

当然，你的背部有很多功能。

It's there to stabilize your body.

它的作用是稳定你的身体。

It's there to provide stiffness in order to be able to move your limbs in very dynamic ways.

它的作用是提供硬度，以便能够以非常动态的方式移动您的四肢。

We're going to talk about back and core stiffness as such a key feature of having a strong back.

我们将讨论背部和核心刚度，这是拥有强壮背部的一个关键特征。

When you hear the word stiffness, you probably think, "Well, that can't be good.

当您听到“僵硬”这个词时，您可能会想：“嗯，这不太好。

I don't want a stiff back.

我不想要一个僵硬的背部。

Ah." But you actually want to be able to generate rigidity within your core and spine in order to move your limbs, to throw a ball, or to do a martial arts punch, or to even dance gracefully, or even just move up some stairs without falling.

啊。”但你实际上希望能够在你的核心和脊柱内产生刚性，以便移动你的四肢、扔球、打武术拳、甚至优雅地跳舞，甚至只是爬上楼梯而不摔倒。

So basically, when we talk about the brain and spinal cord as extending down through the vertebrae and through the discs, we're doing that to set up the other piece of this whole story, which is that the neurons that reside in the spinal cord, in particular, what we call the ventral spinal cord, which, if we're going to imagine this in kind of more real-world terms, they're sitting in the part of the spinal cord that's kind of on your front.

所以基本上，当我们谈论大脑和脊髓向下延伸穿过椎骨和椎间盘时，我们这样做是为了建立整个故事的另一部分，即驻留在脊髓中的神经元，特别是我们所说的腹侧脊髓，如果我们用更现实的术语来想象，它们位于脊髓中位于你前面的部分。

That's facing the front of the world.

那是面向世界的前方。

There are neurons that are called motor neurons.

有些神经元称为运动神经元。

The motor neurons themselves, what we call the cell bodies, reside in the spinal cord, in the so-called ventral horn of the spinal cord.

运动神经元本身，即我们所说的细胞体，位于脊髓中，即所谓的脊髓腹角。

You can look this up if you like, although you don't need to know that.

如果您愿意，可以查一下，尽管您不需要知道这一点。

And they extend little wires that we call axons out to the muscles.

它们将我们称之为轴突的小电线延伸到肌肉上。

And through the release of neurotransmitters, they allow our muscles to move, our flexors to flex, like our bicep, our extensors to extend, like our tricep.

通过释放神经递质，它们使我们的肌肉移动，使我们的屈肌弯曲，如我们的二头肌，使我们的伸肌伸展，如我们的三头肌。

You could think quadricep, hamstring, calf, abdominal muscles.

你可能会想到股四头肌、腿筋、小腿、腹部肌肉。

All the movement of those muscles is controlled by neurons that reside within the spinal cord.

这些肌肉的所有运动都是由脊髓内的神经元控制的。

Some of the movements that we generate are unconscious movements, especially movements that are required for breathing, although you can consciously take care of your breathing as well.

我们产生的一些运动是无意识的运动，尤其是呼吸所需的运动，尽管您也可以有意识地照顾自己的呼吸。

You can breathe unconsciously.

你可以无意识地呼吸。

You're always doing that, even in sleep.

你总是这样做，即使是在睡梦中。

Or you can take conscious control of your breathing.

或者你可以有意识地控制你的呼吸。

You can generate limb movements consciously, or you can generate limb movements unconsciously.

你可以有意识地产生肢体运动，也可以无意识地产生肢体运动。

Typically, once you know how to walk and you get up and you walk across the room, you're not thinking right foot, left foot, right foot, left foot.

通常，一旦你知道如何走路，站起来并穿过房间，你就不会想着右脚、左脚、右脚、左脚。

All of that's handled by motor neurons and what are called central pattern generators in the spinal cord and to some extent, the brain stem.

所有这些都是由运动神经元和脊髓（在某种程度上，脑干）中所谓的中枢模式发生器处理的。

But the commands for specific deliberate movements that you're thinking about, especially when you're trying to learn a movement or you're trying to be very deliberate in a movement, those come from what are called upper motor neurons in the brain.

但是你正在考虑的特定刻意动作的命令，尤其是当你试图学习一个动作或你试图非常刻意地进行一个动作时，这些命令来自大脑中所谓的上运动神经元。

They communicate with lower motor neurons, which then communicate with the muscles.

它们与下运动神经元通信，然后下运动神经元与肌肉通信。

Okay, so that's one neural outflow pathway from spinal cord out to muscles.

好的，这是从脊髓到肌肉的一种神经流出途径。

Some of it's conscious, some of it's unconscious.

有些是有意识的，有些是无意识的。

And then there are the neural pathways from skin, from the tendons and insertions of the muscles onto bone, within the muscles that register how much stretch are on our muscles, and those are the so-called sensory inputs that come into the dorsal part of the spinal cord, the part that is facing toward our back.

然后是来自皮肤、肌腱和肌肉插入骨骼的神经通路，肌肉内记录我们肌肉的拉伸程度，这些就是所谓的感觉输入，进入脊髓的背侧部分，即面向我们背部的部分。

And that sensory information tells our spinal cord, which then informs our brain, whether or not our limbs are extended too far and about to snap, or whether or not a muscle is loaded too heavy and it is about to be pulled off the bone.

这些感觉信息告诉我们的脊髓，然后脊髓通知我们的大脑，我们的四肢是否伸展得太远而即将折断，或者肌肉是否负荷过重而即将从骨头上拉下来。

And in that case, the brain and spinal cord have these magnificent mechanisms to shut down the neurons so that we drop the load so that we don't overwhelm the muscle and rip it off the bone, or we don't stretch our limbs too far.

在这种情况下，大脑和脊髓有这些奇妙的机制来关闭神经元，这样我们就可以减轻负荷，这样我们就不会压垮肌肉并将其从骨头上撕下来，或者我们不会将四肢伸展得太远。

Now, keep in mind that the neurons within the spinal cord that communicate with muscles or the neurons that innervate, as we call it, the skin or the tendons or different parts of the body and go into the spinal cord, those little wires, those axons, literally leave the spinal cord, and they go out into what's called the peripheral nervous system.

现在，请记住，脊髓内的神经元与肌肉或神经元进行交流，如我们所说，皮肤或肌腱或身体的不同部位，并进入脊髓，那些小电线，那些轴突，实际上离开脊髓，进入所谓的周围神经系统。

Now, a big source of pain in back pain is when those nerve roots, as they're called, they're little bundles.

现在，背痛的一个重要根源是这些神经根，正如它们所说的，是小束。

Bundles of nerves are sometimes called fascicles, sometimes called nerve roots.

神经束有时称为束，有时称为神经根。

The nomenclature kind of depends on where you are in the nervous system, but I'll call them nerve roots or bundles of nerves.

命名法取决于你在神经系统中的位置，但我将它们称为神经根或神经束。

Those bundles of nerves are sometimes impinged on.

这些神经束有时会受到冲击。

They're physically pressed on by, say, a bulging, what's also called a herniated disc.

例如，他们的身体受到凸出的椎间盘的压迫，也称为椎间盘突出。

The discs can sometimes bulge out from the side of the spine a little bit too much.

椎间盘有时会从脊柱侧面凸出得太多。

Maybe by compression from the overlying vertebrae, maybe from some inflammation.

也许是由于上面的椎骨的压迫，也许是由于某种炎症。

We'll talk about the various sources today.

今天我们将讨论各种来源。

And oftentimes, the source of back pain or neck pain or even pain in the pelvic region is because of a compression of the nerve roots that are going into and out of the spine.

通常，背痛或颈部疼痛甚至骨盆区域疼痛的根源是进出脊柱的神经根受压。

So when we talk today about back pain and when we talk today about building a strong back, we need to focus on two major themes.

因此，当我们今天谈论背痛和打造强壮的背部时，我们需要关注两个主题。

One is the extent to which those nerve roots are free and clear of any physical pressure from, say, herniated discs, from compressed vertebrae, from inflammation in those regions, maybe all three.

一是这些神经根在多大程度上不受任何物理压力的影响，例如椎间盘突出、椎骨受压、这些区域的炎症，也许三者兼而有之。

And what we're really trying to do when we talk about relieving back pain often is creating space, creating room for those nerve roots to travel in and out of the spine, for those messages to come in from the periphery, the skin, the tendons, the muscles, et cetera, up into the brain, because the brain needs that information to know where our limbs are, still needs to keep us safe, as well as the nerve pathways traveling out of the spine that control our musculature for deliberate movements, unconscious movements, and so on.

当我们谈论缓解背痛时，我们真正想做的是创造空间，为这些神经根进出脊柱创造空间，为这些信息从周围、皮肤、肌腱、肌肉等进入大脑创造空间，因为大脑需要这些信息来知道我们的四肢在哪里，仍然需要保证我们的安全，以及从脊柱传出的神经通路控制我们的肌肉组织进行有意的运动、无意识的运动，等等。

And so much of what you'll hear about today when thinking about how to build a really strong pain-free back is about creating the kind of stability around the spine so that we can engage in the different limb movements that we need to, but to do so in a way that doesn't create compression of those nerve pathways.

今天，当你思考如何打造一个真正强健、无痛的背部时，你会听到很多关于在脊柱周围创造稳定性的内容，这样我们就可以进行所需的不同肢体运动，但这样做的方式不会对这些神经通路造成压迫。

Now, with all that said, it's really important to also understand that not all of back pain is neural in nature.

话虽如此，了解并非所有背痛本质上都是神经性的也非常重要。

Now, technically, all pain is neural in the sense that it's a perception.

现在，从技术上讲，所有疼痛都是神经性的，因为它是一种感知。

If you listen to the episode with Dr. Sean Mackey, which includes a deep description of the biopsychosocial model of pain, it will tell you, or I'll just tell you now, that indeed, pain involves a lot of different things.

如果你听肖恩·麦基博士的这一集，其中包括对疼痛的生物心理社会模型的深入描述，它会告诉你，或者我现在就告诉你，疼痛确实涉及很多不同的事情。

It involves psychology, it involves prediction, it involves history, it involves inflammation, it involves a lot of things.

它涉及心理学，它涉及预测，它涉及历史，它涉及炎症，它涉及很多东西。

And yes, ultimately, it's neural.

是的，归根结底，这是神经性的。

It is the firing of nerves that create the perception of pain, and your perception of pain is also the firing of neurons in your brain and spinal cord.

神经的放电产生了疼痛感，而你对疼痛的感知也是大脑和脊髓中神经元的放电。

However, what you'll also learn today is that there are many things that you can do, including creating stability of your feet, your toes, believe it or not, the position of your pelvis, your neck, your chin, all these things, as well as the spinal erector muscles in your lower back, as well as your abdominal region, your so-called core.

然而，今天你还将学到的是，你可以做很多事情，包括创造你的脚、你的脚趾的稳定性，不管你信不信，你的骨盆、你的脖子、你的下巴的位置，所有这些，以及你下背部的竖脊肌，以及你的腹部区域，你所谓的核心。

All of those things combine to create a milieu for the spine and back to function at its best.

所有这些因素结合在一起，为脊柱和背部创造了一个能够发挥最佳功能的环境。

So if by now you're getting overwhelmed, you're thinking, "My goodness, we have to learn about the entire body's physiology and anatomy in order to understand back pain and strengthening?" To some extent, that's true, but really all we've said so far and all you need to know, or keep in mind, that is, is we have the vertebrae, the bony segments that surround the spinal cord.

因此，如果现在您感到不知所措，您会想：“天哪，我们必须了解整个身体的生理学和解剖学才能了解背痛和强化吗？”在某种程度上，这是事实，但实际上我们到目前为止所说的一切以及您需要知道或记住的一切，就是我们有椎骨，即围绕脊髓的骨段。

In between those, we have the discs, the soft tissue that also have a hole through them.

在它们之间，我们有椎间盘，即也有一个孔的软组织。

The spinal cord travels through that so that the vertebrae can move so that we have some pliability and mobility of our spine forward flexion, so your chin closer to your belly, extension, your chin back and away from your belly, sort of arching of the lower back.

脊髓穿过它，这样椎骨就可以移动，这样我们的脊柱向前弯曲就有一定的柔韧性和活动性，这样你的下巴就靠近你的腹部，伸展，你的下巴向后远离你的腹部，下背部有点拱起。

You can twist to side to side to some extent.

您可以在一定程度上左右扭转。

You have all that stuff, and through the middle is the spinal cord and the brain, and then you have sensory information going into the spinal cord from the body, from the muscles, from the skin.

你拥有所有这些东西，中间是脊髓和大脑，然后你有从身体、肌肉、皮肤进入脊髓的感觉信息。

And then you have motor commands going out the bottom of the spinal cord, so literally traveling out past those vertebrae and discs out to the muscles to control those muscles for involuntary and voluntary movement.

然后你的运动指令会从脊髓底部发出，因此实际上会穿过这些椎骨和椎间盘到达肌肉，以控制这些肌肉进行非自愿和自愿运动。

If you can understand that and you can envision it just a little bit, even just a little bit, you're going to be able to think about all of the various protocols that we talk about next in the most functional way.

如果您能理解这一点，并且可以想象一下，甚至只是一点点，您将能够以最实用的方式思考我们接下来讨论的所有各种协议。

Meaning, as you learn about and hopefully incorporate the various protocols for strengthening and pain-proofing your back, that you'll occasionally think back to, "Okay, it's my spinal cord that I'm bending in my lower back region.

这意味着，当您了解并希望采用各种加强和防痛背部的方案时，您偶尔会回想起，“好吧，我的下背部区域弯曲的是我的脊髓。

I'm allowing the discs to kind of move forward," and they likely are kind of bulging out a little bit.

我让椎间盘向前移动，”并且它们可能有点凸出。

They're not necessarily herniating, let's hope not, but they're bulging a little bit in that direction, then back in the other direction.

它们不一定会突出，希望不会，但它们会朝那个方向凸出一点，然后又朝另一个方向凸出。

And if you happen to have herniated, that is bulging discs, which many people do.

如果你碰巧患有椎间盘突出，那就是椎间盘突出，很多人都会这样做。

In fact, I've had that.

事实上，我也有过这样的经历。

I've got a sort of an L3, a kind of lumbar 3-4 bulge that got activated a few years ago.

我有一种 L3，一种几年前激活的腰椎 3-4 凸出。

I'll tell you what allowed me to very quickly fix that permanently with no medication, no surgery whatsoever, and it was extremely debilitating.

我会告诉你是什么让我能够非常快速地永久修复这个问题，无需药物，无需任何手术，这让我非常虚弱。

There are some simple movements that one can do, if done in the proper direction and in the proper way, that can allow you to push that bulge, that herniated disc, back under, or I should say, closer to the spinal cord.

人们可以做一些简单的动作，如果以正确的方向和正确的方式进行，可以让你将突出的椎间盘推回到脊髓下方，或者我应该说更靠近脊髓。

Okay, moving it from the kind of bulging out from between the vertebrae to closer again toward the center point of the spine.

好的，将其从椎骨之间凸出的位置移动到再次靠近脊柱中心点的位置。

By doing that, one can take pressure off of the nerve roots that are traveling out to the muscles and in from the skin and other sensory information coming into the spinal cord and allow yourself relief from back pain.

通过这样做，人们可以减轻神经根的压力，这些神经根向外延伸至肌肉，并从皮肤进入，以及进入脊髓的其他感觉信息，从而缓解背痛。

And then by building up stability in the abdominal region, the lower back region, you can create a nice firm core that will allow you to protect all of that with plenty of space, so the nerve roots are not impinged.

然后通过增强腹部区域和下背部区域的稳定性，您可以创建一个坚固的核心，让您有足够的空间来保护所有这些区域，这样神经根就不会受到影响。

And then, of course, by focusing on some of the stabilizers that exist really distal, which means far from all of that, further from all of that, such as the feet, literally how you position your feet, the ability to spread your toes, believe it or not, as a way to provide support for your back, not just when doing exercise, but also at rest.

然后，当然，通过关注一些真正存在于远端的稳定器，这意味着远离所有这些，远离所有这些，例如脚，字面意义上的脚的位置，张开脚趾的能力，无论你相信与否，作为为你的背部提供支撑的一种方式，不仅在运动时，而且在休息时。

There are some things you can do about neck positioning, strengthening of the front of the neck, strengthening of various muscles, again, that involves no equipment whatsoever, that allows you to have a pain-free, strong back, both at rest and during movements of different kind, different dynamic sport movements like tennis or golf, et cetera, as well as, if you're into it, resistance training, if you're putting yourself under heavy loads, all of that pain-free and moving through life with a tremendous amount of mobility and versatility.

您可以做一些关于颈部定位、加强颈部前部、加强各种肌肉的事情，同样，这不需要任何设备，可以让您在休息时和在不同类型的运动中拥有无痛、强壮的背部，不同的动态运动如网球或高尔夫等，以及，如果您喜欢它，阻力训练，如果您让自己承受重负荷，所有这些都是无痛的，并以巨大的灵活性和多功能性度过一生。

Now, before we get into the specific protocols and exercises for strengthening and pain-proofing your back, it's worth mentioning something that really was first told to me by Dr. Stuart McGill.

现在，在我们讨论加强和防痛背部的具体方案和练习之前，值得一提的是斯图尔特·麦吉尔博士首先告诉我的一些事情。

Again, he's going to be a guest on this podcast.

他将再次成为这个播客的嘉宾。

Dr. Stuart McGill is a world expert in spine physiology and anatomy, and he's worked with a lot of athletes, but his work is not specific to athletes.

斯图尔特·麦吉尔博士是脊柱生理学和解剖学方面的世界专家，他与许多运动员一起工作过，但他的工作并非专门针对运动员。

It's really for the everyday person as well.

这也确实适合普通人。

And in discussions with Stu, he raises some really important points.

在与斯图的讨论中，他提出了一些非常重要的观点。

First of all, if you have back pain, you need a proper assessment and diagnosis.

首先，如果您有背痛，您需要进行适当的评估和诊断。

It's really impossible for me in this format to try and diagnose your back pain or for you to try and diagnose your back pain.

对于我来说，以这种形式尝试诊断你的背痛，或者你尝试诊断你的背痛，真的是不可能的。

That would just be irresponsible of both of us.

这对我们双方都是不负责任的。

There's just so many things that are specific to each circumstance.

每个情况都有很多特定的事情。

For instance, some people get back pain or neck pain or both because of overuse of certain motor patterns.

例如，有些人由于过度使用某些运动模式而出现背痛或颈部疼痛，或两者兼而有之。

Maybe they are avid golf players, and they are always swinging a certain way with one foot forward.

也许他们是狂热的高尔夫球手，他们总是以某种方式挥杆，一只脚向前。

That's typically the way it works.

这就是它通常的工作方式。

And they built up some strength in certain pathways, both muscular strength and neural strength, but they have a weakness in the opposite side muscles and nerves, and they need to rehabilitate those in order to eliminate the back pain.

他们在某些途径上增强了一些力量，包括肌肉力量和神经力量，但他们的另一侧肌肉和神经却很薄弱，他们需要恢复这些力量以消除背痛。

Other people have an injury, right?

其他人也有受伤吧？

They have a spinal compression injury.

他们患有脊柱压缩损伤。

They don't just have a herniated disc, they have a ruptured disc.

他们不仅有椎间盘突出，还有椎间盘破裂。

Oftentimes, ruptured discs need surgery.

通常，椎间盘破裂需要手术。

I don't want to give the impression that all back pain can be resolved without surgery.

我不想给人留下这样的印象：所有背痛都可以不用手术来解决。

There are cases where surgery is necessary, okay?

有些情况是需要手术的，好吗？

So it's very important that if you have severe back pain or persistent back pain and you're not able to alleviate it with non-surgical methods, that you talk to a back expert, perhaps even a surgeon.

因此，如果您有严重的背痛或持续性背痛，并且无法通过非手术方法缓解，请咨询背部专家，甚至外科医生，这一点非常重要。

There are cases for epidurals, for painkillers, for different types of rehabilitative approaches.

有硬膜外麻醉、止痛药、不同类型的康复方法的案例。

But Dr. Stu McGill has also pointed out that there are a number of things that any and all of us can do by just self-assessing that I think are appropriate for today's discussion that relate to whether or not we are likely to have a thick spine or a thin spine, okay?

但斯图·麦吉尔博士也指出，我们任何人和所有人都可以通过自我评估做很多事情，我认为这些事情适合今天的讨论，这些事情涉及到我们的脊柱可能是粗还是细，好吗？

This isn't a psychological feature, at least not to my knowledge.

这不是一种心理特征，至少据我所知不是。

But if you look at different body types, what in the old days used to be called the ecto, endo, and mesomorphic body types, okay?

但如果你看看不同的体型，过去被称为外型、内型和中胚型的体型，好吗？

This nomenclature isn't used quite as much anymore, but just to kind of return to it, the ectomorphic body phenotype is one in which people are typically kind of light-boned, meaning thinner wrists, smaller knees, smaller ankles, so not really thick bones and thick wrists.

这个术语已经不再使用了，但只是为了回归它，外胚型身体表型是一种典型的骨骼较轻的表型，意味着手腕更细，膝盖更小，脚踝更小，所以骨头和手腕都不是很厚。

So that's the ectomorph.

这就是外胚层。

These are people that tend to be pretty thin, sometimes referred to as people that have very low body fat, less muscle mass, although that's not always the case.

这些人往往很瘦，有时被称为体脂很低、肌肉量较少的人，尽管情况并非总是如此。

Just think lighter, thinner skeleton versus mesomorphs, which tend to be people with kind of thicker wrists, thicker knee joints, kind of thicker overall.

想想骨骼更轻、更薄的人与中型体质的人相比，中型体质的人往往手腕更厚，膝关节更厚，整体也更厚。

And then endomorph, which was, at the time, used to describe people that are carrying more body weight in the form of body fat.

然后是内胚型（endomorph），当时用来形容身体脂肪较多的人。

I don't know how often the endomorph phenotype language is used anymore.

我不知道内胚型表型语言被使用的频率有多高。

But what Dr. Stu McGill has pointed out is that people in general tend to be more ectomorphic or mesomorphic.

但斯图·麦吉尔博士指出，一般人都倾向于外胚型或中胚型。

They tend to be more thick through the torso or thin through the torso.

它们的躯干往往较厚或较薄。

They tend to have thinner wrists or smaller wrists as compared to their age-matched, sex-matched counterparts, okay?

与年龄、性别相匹配的同龄人相比，他们的手腕往往更细或更小，好吗？

But in general, so these are generalizations, people who have Thicker wrists generally are going to have thicker spinal segments, okay, in terms of the circumference of the spinal segments and discs.

但总的来说，这些都是概括，手腕较粗的人通常会有较厚的脊柱节段，好吧，就脊柱节段和椎间盘的周长而言。

Whereas people with smaller wrists, smaller joints, smaller ankles, are going to have thinner spines, so thinner vertebrae, thinner discs between them, and so on.

而手腕较小、关节较小、脚踝较小的人的脊柱会更薄，椎骨也更薄，椎骨之间的椎间盘也更薄，等等。

Now, neither is good or bad, they are just different, and they create a situation where people have different needs in order to build a strong pain-free spine.

现在，没有好坏之分，它们只是不同，它们创造了一种情况，人们有不同的需求，以建立一个强大的无痛脊柱。

So for instance, people who have thick spinal segments, so these are people who tend to be more barrel-chested, thick through the torso, maybe thicker wrists and ankles and knees, have thicker spinal segments, and therefore may not need quite as much buildup of the musculature around their spine in order to handle vertical loads, okay, compression along the spinal length, because they have those big thick spinal segments and discs.

举例来说，脊柱节段较厚的人，这些人往往胸肌更发达，躯干更粗，手腕、脚踝和膝盖可能更厚，脊柱节段也更厚，因此脊柱周围可能不需要那么多的肌肉组织来承受垂直载荷，好吧，沿着脊柱长度的压缩，因为他们有那些又大又厚的脊柱节段和椎间盘。

It's not to say that they don't need to do any spinal strengthening, they do, but they are generally going to be very stable along the, I'm calling it the vertical axis, but along the length of the spine.

这并不是说他们不需要做任何脊柱强化，他们确实需要，但他们通常会沿着我称之为垂直轴的方向非常稳定，但沿着脊柱的长度。

Those people, perhaps not surprisingly, are not going to be as mobile in terms of the twisting and bending of the spine, meaning spine mobility along the different axes apart from that vertical axis that I was referring to along the length of the spine.

也许并不奇怪，这些人在脊柱的扭曲和弯曲方面不会那么灵活，这意味着除了我所说的沿着脊柱长度的垂直轴之外，脊柱沿着不同的轴可移动。

But twisting and bending is going to be harder for them.

但扭转和弯曲对他们来说会更加困难。

Now at the opposite extreme, you're going to have people with smaller wrists, smaller ankles, smaller knees, and they in general are going to have a thinner spine, meaning vertebrae and discs that are smaller in circumference, and they are not going to have the capacity to sustain as much vertical compression along the length of the spine as somebody with thick spinal segments, but they are going to be more, quote-unquote, bendy, if you will.

现在，在另一个极端，人们的手腕更小，脚踝更小，膝盖更小，他们的脊柱通常会更薄，这意味着椎骨和椎间盘的周长更小，他们不会有能力像脊柱节段粗的人那样沿着脊柱的长度承受那么多的垂直压缩，但如果你愿意的话，他们会更加弯曲。

Now, that doesn't always mean more flexibility.

现在，这并不总是意味着更大的灵活性。

What I'm referring to here is a capacity or a potential for the ability to generate movements in which the spine is twisting from side to side with more ease than would be the powerlifter.

我在这里指的是产生脊柱从一侧到另一侧扭转的运动的能力或潜力，比举重运动员更容易。

So imagine at the extremes, the thick torso and spine of the powerlifter, of the shot putter, somebody like that, versus the spine of, say, the yoga teacher, the dancer.

因此，想象一下极端情况，举重运动员、铅球运动员等人的粗壮躯干和脊柱，与瑜伽老师、舞者的脊柱相比。

They have these smaller wrists, smaller pelvis, smaller knees, et cetera, but they're going to have more ability to twist themselves, their spine.

他们的手腕更小，骨盆更小，膝盖更小，等等，但他们将有更多的能力扭转自己和脊柱。

So imagine just kind of like bending over to the side a little bit while looking up.

想象一下，就像在抬头时稍微向一侧弯腰。

The spine is going to do that very easily as compared to the person with a thicker torso and spine.

与躯干和脊柱较厚的人相比，脊柱很容易做到这一点。

These two distinctions, and here I'm really making them polarized distinctions, and in reality, there's a whole distribution of thick spine, very thick spine, moderately thick spine, thin spine, ultra thin spine, and so on.

这两个区别，在这里我确实将它们进行了两极分化，实际上，有一个完整的分布：厚书脊，非常厚的书脊，中等厚的书脊，薄书脊，超薄书脊，等等。

But at these two extremes, you can start to imagine that each of those spines, each of those backs, probably has different requirements in order to make it strong and pain-proof, depending on the activities that those people are engaged in.

但在这两个极端，你可以开始想象，每个脊椎、每个背部可能都有不同的要求，以使其坚固且防痛，具体取决于这些人所从事的活动。

Now, of course, a thin spine person can decide to powerlift.

现在，当然，脊椎瘦弱的人可以决定举重。

That can be very good for them, and indeed, one of the things that somebody with a thin spine should do, according to Dr. Stu McGill, and I'll reiterate this several times today, is build up the musculature around the spine so that they can stabilize that otherwise bendy spine along both the vertical and side to side axis so they don't injure it, they want to make it strong, as well as the person with the thick spine who can tolerate heavy loads around one axis, but maybe needs to generate more mobility of that spine so that they don't go reaching for a glass up in the cupboard and all of a sudden they have compression of a nerve root coming out the spine because they just twisted it to the side by about five to seven degrees.

这对他们来说非常有好处，事实上，根据斯图·麦吉尔博士的说法，脊柱细的人应该做的一件事就是增强脊柱周围的肌肉组织，今天我将多次重申这一点，这样他们就可以沿着垂直轴和左右轴稳定原本弯曲的脊柱，这样他们就不会伤害它，他们想让它变得强壮，而脊柱粗的人可以承受一个轴周围的重负荷，但可能需要使脊柱产生更多的活动性这样他们就不会伸手去拿橱柜里的玻璃杯，突然间，他们的脊柱中的神经根就会受到压迫，因为他们只是将神经根向一侧扭转了大约五到七度。

Both groups have specific needs, meaning specific protocols that they can emphasize to a greater or lesser degree in order to strengthen and pain-proof their spine.

这两个群体都有特定的需求，这意味着他们可以或多或少地强调特定的方案，以加强和减轻他们的脊柱疼痛。

So while we can't do an assessment of spinal pain and your exact needs for your particular body type in this kind of format through the tunnel of the Internet, you can take a look at yourself or just think about yourself and think, "Oh, do I tend to have thicker wrists, knees, elbows, et cetera?

因此，虽然我们无法通过互联网隧道以这种形式评估脊椎疼痛以及您对特定体型的确切需求，但您可以看看自己，或者只是想一想自己，“哦，我的手腕、膝盖、肘部等是否倾向于较粗？

Am I more of a kind of thick torso person, or do I tend to be someone who's more lithe, who's more small-wristed?" Somebody who can move from side to side with a lot of ease, but probably can't handle as much what I was calling vertical load along the length of the spine.

我是属于躯干比较粗的人，还是比较柔软、手腕比较小的人？”一个人可以轻松地从一侧移动到另一侧，但可能无法承受我所说的沿脊柱长度的垂直负载。

And some people have a kind of mixed phenotype, not purely ecto, not purely mesomorphic.

而有些人有一种混合表型，不是纯粹的外胚型，也不是纯粹的中胚型。

I can say that about myself.

我可以这么说我自己。

I have fairly long limbs.

我的四肢相当长。

In fact, I have like almost a sort of like gibbon arms.

事实上，我的手臂几乎像长臂猿一样。

I have this kind of really long reach, so more kind of ectomorphic arms.

我的手臂伸得很长，所以更像是外胚型的手臂。

And at the same time, I have a short torso, and I am fairly thick through the circumference of my torso.

同时，我的躯干较短，而且躯干的周长相当粗。

I've always been like that, even before I started doing any kind of resistance training.

我一直都是这样，甚至在我开始进行任何形式的阻力训练之前也是如此。

My legs are somewhere in between, okay?

我的腿在中间，好吗？

So I don't have small knees or small ankles.

所以我的膝盖和脚踝都不小。

They're kind of moderate in that way.

他们在这方面是温和的。

My wrists and my arms probably a bit more ectomorphic, not strong ectomorphic phenotype, but then my torso is a short torso, and it's kind of thick through the circumference.

我的手腕和手臂可能有点外胚型，不是很强的外胚型表型，但我的躯干是一个短躯干，而且整个圆周有点厚。

That's just the way that my genetics landed me into the world.

这就是我的基因让我来到这个世界的方式。

You have genetics that landed you into the world in a particular way.

你的基因让你以一种特殊的方式来到这个世界。

You can take a look at these kind of external phenotypes about joint size and how to do an assessment, just thinking about it, and by doing that, you'll be able to know which protocols, which we're about to talk about, you may want to emphasize or de-emphasize in order to best strengthen and pain-proof your back.

您可以看一下这些关于关节大小的外部表型以及如何进行评估，只需思考一下，通过这样做，您将能够知道您可能想要强调或不强调哪些协议（我们将要讨论的），以便最好地加强和减轻背部疼痛。

So a good analogy that Dr. Stuart McGill offers when thinking about this thin spine versus thick spine thing is if you think about a willow tree, which has essentially a thin trunk and thin branches relative to, say, an oak tree or a redwood tree.

因此，斯图尔特·麦吉尔博士在考虑细脊椎与粗脊椎的问题时提供了一个很好的类比，那就是如果你想到一棵柳树，它基本上具有细细的树干和细细的树枝，相对于橡树或红杉树。

The willow tree trunk and branches can bend to quite a considerable degree without breaking, so it's just very bendy from side to side.

柳树的树干和树枝可以弯曲相当大的程度而不会折断，所以它的左右两侧都非常弯曲。

But they are thin, and they can't sustain a lot of vertical pressure, a lot of loads from top to bottom, or else they'll simply collapse.

但它们很薄，无法承受很大的垂直压力、从上到下的大量负载，否则它们就会崩溃。

They might not snap to the point of breaking, but they will definitely bend to the point of not being able to bend back.

他们或许不会折断到折断的地步，但一定会弯曲到无法再折回去的地步。

As opposed to the trunk and branches of a full-grown oak tree or redwood tree, which are very thick and very strong and can sustain a lot of loads from top to bottom along this vertical axis.

与成熟的橡树或红杉树的树干和树枝相反，它们非常粗壮，可以沿着垂直轴从上到下承受大量负载。

But if they bend even just a tad too far from one side to the next They're going to snap and essentially break off.

但如果它们从一侧到另一侧弯曲一点点，它们就会折断并基本上折断。

So while that analogy isn't a perfect one to explain the situation with thin spines versus thick spines, I think it gives you a mental image of the general situation for which some people who have the more willow-like spine probably need to build more musculature around the spine in order to stabilize it, but probably don't have to do quite as much work in order to generate more side-to-side flexibility, as opposed to people who have a thicker spine who probably don't need to do quite as much work to develop the musculature of the spinal erectors of the abdominals.

因此，虽然这个类比并不能完美地解释细脊柱与粗脊柱的情况，但我认为它可以让你对一般情况有一个心理印象，即一些脊柱更像柳树的人可能需要在脊柱周围构建更多的肌肉组织以稳定脊柱，但可能不需要做那么多的工作来产生更多的一侧到另一侧的灵活性，而脊柱较粗的人可能不需要做那么多的工作来发展脊柱腹部竖脊肌的肌肉组织。

It's not to say they don't need to develop those at all, they do, but that they don't need to do quite as much work to build the musculature around the spine in order to stabilize it for vertical loads, but they perhaps want to do more work aimed at generating more flexibility in these planes of motion from side to side and at different angles relative to the vertical axis.

这并不是说他们根本不需要发展这些，而是​​他们不需要做那么多的工作来构建脊柱周围的肌肉组织，以稳定它的垂直负载，但他们可能想要做更多的工作，旨在在这些运动平面上从一侧到另一侧以及相对于垂直轴的不同角度产生更多的灵活性。

And again, most people don't fall at either extreme of willow-like or redwood-like.

再说一遍，大多数人不会落入柳树或红杉的极端。

Most people are going to fall somewhere in the middle.

大多数人都会落在中间的某个地方。

And as I mentioned before, many of us, including myself, have a sort of combination of thinner musculature and thicker musculature, depending where in the body you look.

正如我之前提到的，我们中的许多人，包括我自己，都有一种较薄的肌肉组织和较厚的肌肉组织的组合，这取决于你观察身体的哪个部位。

Propel Fitness Water.

推动健身水。

With Gatorade electrolytes, zero sugar, and vitamins, Propel hydrates better than water.

Propel 含有佳得乐电解质、零糖和维生素，比水更能补充水分。

To help you get the most out of your workout and get back to your best self.

帮助您充分利用锻炼并恢复最好的自我。

What propels you?

是什么推动着你？

Propel with Gatorade electrolytes So now let's discuss the protocols that allow you to strengthen your back.

使用佳得乐电解质推动 现在让我们讨论一下可以增强背部力量的方案。

The first three of these protocols are the so-called McGill's Big Three, named after Dr. Stuart McGill, who again, has done a tremendous amount of work in the research and practical realm and has developed a number of different protocols for strengthening and depaining the spine, but has distilled down three specific protocols that everyone I spoke to in the PT community, in the MD community, for those that specialize in spine, and in the sports community, as well as people who don't play sports but are simply interested in having a healthy spine for sake of daily mobility, all agree are extremely useful for everybody to carry out.

这些协议中的前三个是所谓的麦吉尔三巨头，以斯图尔特·麦吉尔博士的名字命名，他在研究和实践领域做了大量的工作，并开发了许多不同的用于加强和去除脊柱疼痛的协议，但提炼出了三个具体的协议，我在 PT 社区、MD 社区、专门从事脊柱和体育界的人、以及那些不参加运动但只是对脊柱感兴趣的人中与我交谈过的每个人。健康的脊柱对于日常活动来说是非常有用的，所有人都同意这样做。

Now, the one caveat is that Stu McGill himself has told me that he doesn't want the Big Three to be viewed as the be-all end-all of back strengthening and pain relief.

现在，需要注意的是，斯图·麦吉尔本人告诉我，他不希望三巨头被视为增强背部力量和缓解疼痛的终极目标。

By no means is it exhaustive to do just the Big Three.

只做三巨头还远远不够。

So I'm also going to include a bunch of other protocols that are gleaned from other practitioners and that Dr. McGill often offers himself in his books, and I'll certainly put links in the show note captions to his books, and again, he'll be a guest on this podcast.

因此，我还将包括从其他从业者那里收集到的一堆其他协议，以及麦吉尔博士经常在他的书中提出的内容，我当然会在他的书的节目笔记标题中添加链接，而且，他将再次成为这个播客的嘉宾。

But for sake of clarity and simplicity, the Big Three are as follows.

但为了清楚和简单起见，三巨头如下。

The first is called the curl-up.

第一个称为卷曲。

The curl-up is in many ways a replacement for the sit-up.

弯举在很多方面都可以替代仰卧起坐。

Most people are familiar with ab crunches and sit-ups where you lie down.

大多数人都熟悉仰卧起坐和仰卧起坐。

Typically, people will bend their knees, although not always.

通常，人们会弯曲膝盖，但并非总是如此。

They'll often put their hands behind their head or on their chest, and then they'll essentially sit up to contract the abdominals.

他们经常将手放在脑后或胸前，然后坐起来收缩腹部。

Turns out that if you have back pain, and even if you don't, that is probably the least efficient and perhaps even the worst thing that you can do for your back pain.

事实证明，如果您有背痛，即使您没有背痛，这也可能是治疗背痛最有效的方法，甚至可能是最糟糕的方法。

And if you think about the discs that sit between those vertebrae, remember those soft tissue discs that allow for some mobility of the spine?

如果您想到位于这些椎骨之间的椎间盘，还记得那些允许脊柱活动的软组织椎间盘吗？

Well, if you happen to have a disc that's bulging even slightly, that is, it's herniating, it's getting pushed out from between the vertebrae, and it's impinging on a nerve and there's some pain.

好吧，如果你碰巧有一个椎间盘稍微凸出，也就是说，它正在突出，它从椎骨之间被推出，并且它会撞击神经，并且会有一些疼痛。

If you are crunching, you can imagine that's essentially bringing the vertebrae together in the front of that sandwich that is vertebrae, disc, vertebrae.

如果你在咀嚼，你可以想象这本质上是将椎骨聚集在三明治的前面，即椎骨、椎间盘、椎骨。

And what it's going to do is it's going to have that disc bulge out even further.

它要做的就是让椎间盘进一步凸出。

It's going to herniate even further and impinge on those nerves even further.

它会进一步突出并进一步影响这些神经。

So what's required in a situation where you want to strengthen the back or try and eliminate or reduce pain of the back is a way in which you can strengthen the abdominals because the abdominals and the abdominal wall is very important for stabilizing the spine, and you want a stable spine.

因此，当你想要加强背部力量或者试图消除或减轻背部疼痛时，你需要一种可以加强腹部力量的方法，因为腹部和腹壁对于稳定脊柱非常重要，而你想要一个稳定的脊柱。

That's a very important point.

这是非常重要的一点。

But you want to do it in a way where you're not adding to the herniation of the disc in any way.

但您希望以一种不会以任何方式增加椎间盘突出的方式进行。

So the curl-up is an excellent exercise for people who have back pain and who don't have back pain to strengthen the abdominal wall, and it's done as follows.

因此，弯举对于有背痛和没有背痛的人来说都是一项极好的强化腹壁的练习，具体做法如下。

You lie down, you put one knee up, meaning one leg is bent, the other leg is extended.

您躺下，将一条膝盖抬起，这意味着一条腿弯曲，另一条腿伸展。

You put your hands, both hands, below the lower portion of your back, so in the arch of your back, and you actually want to maintain the arch of your back.

你把你的手，两只手，放在你背部下部的下方，也就是你的背部的拱形处，你实际上想要保持背部的拱形。

That's one of the reasons your hands are there.

这就是你的手在那里的原因之一。

The head is in a neutral position, okay?

头部处于中立位置，好吗？

So your chin isn't tucked toward your chest.

所以你的下巴不会靠近你的胸部。

The chin is in a neutral position.

下巴处于中立位置。

And this is important.

这很重要。

Your tongue is on the roof of your mouth.

你的舌头位于上颚。

This is something I talked a little bit about in my description of neck exercises in a previous video.

这是我在之前的视频中对颈部锻炼的描述中谈到的一点。

We're going to get back to this.

我们将回到这一点。

But tongue on the roof of the mouth often puts the head into a safe default position.

但舌头放在上颚通常会将头部置于安全的默认位置。

It also allows for breathing, in particular nasal breathing, to be done very easily.

它还允许非常容易地进行呼吸，特别是鼻呼吸。

So you got your tongue on the roof of your mouth.

所以你把舌头放在了上颚上。

The mouth is typically closed.

嘴通常是闭合的。

And then what you do is you raise your elbows off the ground, and then while maintaining that small of the back, you're going to just raise your upper chest.

然后你要做的就是将肘部抬离地面，然后在保持背部较小的同时，抬起上胸部。

You're going to lead with the upper chest, not with the chin and head, although, of course, the head will follow.

你将用上胸部来引导，而不是下巴和头部，当然，头部会跟随。

You're going to raise the upper chest, meaning raise the upper torso, so the head's going to move forward, and you're going to exhale and contract the abdominals for anywhere from eight to 10 seconds.

你要抬起上胸部，也就是说抬起上躯干，这样头部就会向前移动，你要呼气并收缩腹部，持续八到十秒。

Okay?

好的？

So you get a very strong contraction of the abdominals, but you're not doing a full sit-up.

所以你的腹部会产生非常强烈的收缩，但你并没有做一个完整的仰卧起坐。

You're only coming up maybe about, I don't know, somewhere between 5 to 10 degrees.

我不知道，你的气温可能只会在 5 到 10 度之间。

So your back is coming up, the head is coming up, and the chin is not moving towards the chest.

所以你的背部抬起，头部抬起，下巴没有向胸部移动。

It's staying in a neutral position.

它保持在中立位置。

You're going to repeat that, so meaning you're going to go up, contract for eight to 10 seconds.

你要重复这个动作，也就是说你要上升，收缩 8 到 10 秒。

You're going to contract the abdominal walls.

你会收缩腹壁。

If you want to exhale, you can usually get a stronger contraction of the abdominal walls.

如果你想呼气，通常可以获得更强烈的腹壁收缩。

And then you're going to go back down and Relax on the floor, maybe rest 10 to 30 seconds, maybe a minute, and then repeat.

然后你要回到地板上放松，也许休息 10 到 30 秒，也许一分钟，然后重复。

Okay?

好的？

So that's the basic movement.

这就是基本动作。

And then you would switch to the other side, meaning you're then going to extend the leg that was bent, you're going to bend the other leg, and you're going to repeat.

然后你会切换到另一侧，这意味着你要伸展弯曲的腿，你要弯曲另一条腿，然后重复。

In terms of sets and repetitions, typically the best way to do this is to do anywhere from three to five sets, starting with 10-second contractions done five times for the first set.

就组数和重复次数而言，通常最好的方法是做三到五组，从第一组进行五次 10 秒收缩开始。

So it'd be 10-second hold, then relax, 10-second hold, then relax, doing that five times.

因此，保持 10 秒，然后放松，保持 10 秒，然后放松，重复五次。

Maybe four times, but five would be ideal.

也许四次，但五次是最理想的。

That would be one set.

那将是一套。

And then on the next set, you're going to do four repetitions, meaning four 10-second holds with rest in between.

然后在下一组中，您将重复四次，这意味着四次 10 秒的保持，中间休息。

And then on the next one, three, on the next one, two, and the next one, one 10-second hold or so.

然后在下一个、三下，在下一个、两下，再下一个，保持 10 秒左右。

These are just rough guidelines.

这些只是粗略的指导方针。

You certainly don't have to do quite as long holds as those.

你当然不必做那么长时间的保持。

If you can't do those, you don't have to do all of those sets if you find you're fatiguing.

如果你做不到这些，当你发现自己很疲劳时，你就不必做所有这些组。

One of the advantages, however, of doing these brief 10-second holds and really focusing on the contraction of the abdominals hard, or as hard as you can, and then releasing, is that as opposed to doing a long hold, just trying to hold as long as you can and building a lot of endurance in the abdominals, when you repeatedly contract a neuromuscular connection, you build the pathways.

然而，进行这些短暂的 10 秒保持并真正专注于腹部收缩，或者尽可能用力收缩，然后释放的优点之一是，与长时间保持不同，只是试图保持尽可能长的时间并增强腹部的耐力，当你反复收缩神经肌肉连接时，你就建立了路径。

You basically allow the pathways that can engage those strong muscular contractions to a greater degree than if you're trying to just statically hold that particular position for a very, very long time, like 30 seconds or 60 seconds or longer.

基本上，与尝试静态保持特定位置很长一段时间（例如 30 秒或 60 秒或更长时间）相比，您基本上允许可以更大程度地参与这些强烈肌肉收缩的路径。

Okay?

好的？

Now, there are a bunch of different variations of the curl-up.

现在，卷腹有很多不同的变体。

You can do the curl-up with the extended leg elevated slightly to make it harder.

你可以将伸展的腿稍微抬高，以增加难度。

You can do the curl-up with your elbows positioned closer to the ceiling, so you're really lifting your elbows and arms far off the ground as opposed to having them just hovering right above the ground.

你可以在肘部靠近天花板的情况下进行卷曲，这样你实际上将肘部和手臂抬离地面，而不是让它们悬停在地面上方。

There are a bunch of different variations of these.

这些有很多不同的变体。

We include links to a few short videos in the show note captions, so you can see the different variations of the curl-up.

我们在节目注释标题中包含一些短视频的链接，以便您可以看到卷曲的不同变化。

It has me doing these on the floor in my typical street clothes, so you don't need to get into workout gear to do these.

它让我穿着典型的便服在地板上做这些，所以你不需要穿上健身装备来做这些。

And I should mention that the curl-up is something that you can do every day if it occurs to you and if you have the time.

我应该提到的是，如果你有时间并且有时间的话，蜷缩起来是你每天都可以做的事情。

It's something that you would certainly benefit from doing every day, but it's also something that even if you do once or twice a week, for even just a couple of sets, you're going to see some benefit in terms of strengthening your back and probably relieving some pain of your back as well.

每天做这件事肯定会让你受益匪浅，但即使你每周做一两次，即使只做几组，你也会看到一些好处，可以增强你的背部力量，并可能减轻背部的一些疼痛。

The other terrific thing about the curl-up is if you have back pain and doing the curl-up doesn't aggravate it, you are most certainly doing things to strengthen the musculature around the back that's going to help you avoid more back pain as you work through the different rehabilitative practices that hopefully you're doing with a PT or with an excellent MD who specializes in back pain relief.

关于弯举的另一个很棒的事情是，如果你有背痛，并且弯举不会加重它，那么你肯定正在做一些事情来加强背部周围的肌肉组织，这将帮助你在进行不同的康复练习时避免更多的背痛，希望你是在与物理治疗师或专门缓解背痛的优秀医学博士一起进行的。

As the pain dissipates, you're going to be building up the musculature of the abdominals that's going to then further protect your spine, especially if you're one of those people that has a thinner spine that needs more muscular support around the spine in order to support it.

随着疼痛消散，您将增强腹部的肌肉组织，从而进一步保护您的脊柱，特别是如果您是脊柱较薄的人之一，需要脊柱周围有更多的肌肉支撑才能支撑它。

Just as a final note about the curl-up, two of the most common errors that people make when doing the curl-up is to make it more like a sit-up and generate a chin-to-chest movement first and let the chest follow.

正如关于弯举的最后一点，人们在进行弯举时最常犯的两个错误是使其更像仰卧起坐，并首先产生下巴到胸部的运动，然后让胸部跟随。

You really want the chest to lead and keep the head in a neutral position, tongue on the roof of your mouth, try and breathe through your nose.

你确实需要胸部引导并将头部保持在中立位置，舌头放在上颚，尝试通过鼻子呼吸。

And if you find that you can't do the big exhale as you bring it up to the top, don't worry about it.

如果您发现在到达顶部时无法进行大呼气，请不要担心。

It's perfectly fine to hold your breath as you come up and then just maybe release a little bit of air to enhance the intensity of that abdominal contraction.

当你起身时屏住呼吸，然后释放一点空气来增强腹部收缩的强度是完全可以的。

The second exercise in the McGill Big Three is the side plank.

麦吉尔三巨头中的第二个练习是侧平板支撑。

I confess, and I don't know why, I hate doing side planks.

我承认，我不知道为什么，我讨厌做侧平板支撑。

I don't know why I hate doing side planks.

我不知道为什么我讨厌做侧平板支撑。

I just hate doing side planks, which tells me I should do side planks.

我只是讨厌做侧平板支撑，这告诉我我应该做侧平板支撑。

So I've started doing some side planks recently after talking to Dr. McGill.

因此，在与麦吉尔博士交谈后，我最近开始做一些侧平板支撑。

I'm fortunate that right now I don't have back pain.

我很幸运，现在我没有背痛。

I haven't for a while.

我有一段时间没有了

I'll talk about how I alleviated my back pain, but I spend a lot of time as a 48-year-old thinking about having a strong spine, being able to jump off things and land with confidence, all the sorts of things that set one up for both health span and lifespan, as has been taught to us by Dr. Peter Attia.

我会谈谈我是如何缓解背痛的，但作为一个 48 岁的人，我花了很多时间思考拥有强壮的脊柱，能够自信地跳下物体并落地，所有这些都有助于健康和寿命，正如彼得·阿蒂亚博士教给我们的那样。

Some of you may know Dr. Peter Attia because he's been a guest on this podcast.

你们中的一些人可能认识彼得·阿提亚博士，因为他是这个播客的嘉宾。

He wrote the incredible book "Outlive," and he talks about how having a strong spine, having the ability to break falls by virtue of training your ability to jump down things and step down things with confidence, is essential to offset the aging process.

他写了一本令人难以置信的书《Outlive》，他谈到拥有坚强的脊柱，通过训练你自信地跳下东西和踩下东西的能力来防止跌倒，对于抵消衰老过程至关重要。

So I've decided I'm going to do side planks.

所以我决定做侧平板支撑。

I'm going to embrace the spine-strengthening exercises that Stu McGill has put forward as the Big Three, and that includes side planks.

我将接受斯图·麦吉尔提出的三大脊柱强化练习，其中包括侧平板支撑。

So how do you do side planks?

那么侧平板支撑怎么做呢？

Well, most people think that a side plank is just getting on your side, essentially, on the floor, then putting one arm down and stacking your feet on the other side and trying to make yourself as stiff as a plank as you possibly can.

好吧，大多数人认为侧平板支撑只是让你侧身，本质上是在地板上，然后放下一只手臂，将脚叠在另一侧，并尽可能让自己像平板支撑一样僵硬。

And while that is certainly one way to do it, most people find that they are going to get the most in terms of strengthening their spine and preventing back pain, and maybe even alleviating back pain, if they build up through a set of incremental steps, making sure that the form on each of the steps is absolutely perfect.

虽然这当然是一种方法，但大多数人发现，如果他们通过一系列渐进步骤进行锻炼，并确保每个步骤的形式绝对完美，他们将在强化脊柱和预防背痛方面获得最大效果，甚至可能减轻背痛。

So the way to really start doing side planks, and if you think you can already do side planks, to assess whether or not you're doing them properly, is to start with knees slightly bent, so maybe at about a 30 or 40 degree angle.

因此，真正开始做侧平板支撑的方法是，如果您认为自己已经可以做侧平板支撑，那么要评估自己是否正确地做侧平板支撑，就是从稍微弯曲膝盖开始，因此可能呈大约 30 或 40 度的角度。

So you're on your side, your knees are bent, the feet are stacked.

所以你侧卧，膝盖弯曲，双脚叠放。

You're, of course, going to push one arm down.

当然，你要把一只手臂向下推。

Although many people find that putting their hand in a fist as opposed to a flat hand is going to be best.

尽管许多人发现将手握成拳头而不是平放手是最好的。

I don't know if most of you are aware of this, but any time that we generate a fist in either hand, it sets in motion a number of different neural pathways that allow for a firmer contraction of muscles, not just within the fist, but elsewhere in the body.

我不知道你们大多数人是否意识到这一点，但每当我们用任何一只手握拳时，它都会启动许多不同的神经通路，使肌肉更牢固地收缩，不仅是拳头内的肌肉，而且是身体其他部位的肌肉。

Okay, if you've ever heard the great teachings of Pavel Tsatsouline, who I hope to have on this podcast as a guest, he's talked about how if you were, say, to try and squeeze a metal bar, or think about just trying to give your friend the firmest handshake you possibly can, you're having that handshake squeeze competition.

好吧，如果你听过 Pavel Tsatsouline 的伟大教导，我希望他能作为嘉宾出现在这个播客中，他谈到了如果你尝试挤压一根金属棒，或者考虑尽可能地给你的朋友最有力的握手，那么你就正在进行握手挤压比赛。

If you make a fist with your other hand, you're actually going to be able to generate a harder contraction of the shaking hand, or the squeezing hand, and this is because of the way that we have these bilaterally wired nerve to muscle connections, and the fact that neural activation on one side is related to neural activation on the other side, and so forth.

如果你用另一只手握拳，你实际上能够产生更强烈的握手或挤压手收缩，这是因为我们拥有这些双边神经与肌肉连接的方式，以及一侧的神经激活与另一侧的神经激活相关的事实，等等。

But basically what you're going to do for the side plank in order to generate the strongest and most efficient side plank for strengthening and hopefully de-paining your back, is to get on the side, bend those knees, put the hand down in a fist position.

但基本上，为了产生最坚固、最有效的侧板支撑来加强并希望减轻背部疼痛，你要做的侧板支撑就是站在侧面，弯曲膝盖，把手放在拳头位置。

Then you're going to push the hips off the ground so the upper body is indeed in a plank position, then you're going to raise the hips up, and you're going to have to put some considerable effort into pushing the floor away from you.

然后你要把臀部推离地面，这样上半身确实处于平板支撑位置，然后你要把臀部抬起，你将不得不付出相当大的努力来将地板推离你。

That's really the key here, pushing the floor away from you.

这确实是这里的关键，将地板推离你。

Now, if you find that you can do that and you can hold that position for a good eight to 10 seconds with a strong degree of rigidity, so you're not quaking and you're not feeling as if the hips want to collapse down to the floor, something you really want to avoid, especially if you already have some back pain or even a subtle back injury.

现在，如果你发现你可以做到这一点，并且你可以以很强的刚性保持这个姿势八到十秒，这样你就不会颤抖，也不会感觉臀部想要塌陷到地板上，这是你真正想要避免的，特别是如果你已经有一些背部疼痛，甚至是轻微的背部受伤。

You want to make sure that your spine is straight, and that those hips come off the ground and you're really in a plank position.

你要确保你的脊柱是直的，并且臀部离开地面，并且你确实处于平板支撑位置。

No bend.

没有弯曲。

If you find that you can do that and it's fairly straightforward for you, well then feel free to then extend your feet out further, put the top foot on top of the other foot and out to the front, so you're not stacking the feet right on top of one another with a shoe on top of shoe.

如果你发现你可以做到这一点，而且这对你来说相当简单，那么你可以随意将你的脚进一步伸出，将上面的脚放在另一只脚的上面，并放在前面，这样你就不会把两只脚叠在一起，一只鞋叠在一只鞋上。

But you've got our foot on top of foot if you're doing this barefoot or in socks, but you've got one foot in front of you for some stability, and then you're generating that long side plank pose and holding that for eight to 10 seconds, then pause for 10, maybe 30 seconds if you have to, and then repeat.

但是，如果你赤脚或穿着袜子做这个动作，你的脚就放在脚上，但你的一只脚在你前面以获得一定的稳定性，然后你形成长侧平板支撑姿势并保持8到10秒，然后暂停10秒，如果需要的话可能30秒，然后重复。

Again, all of that part of one set, just as we talked about for the curl-up previously.

再说一次，一组的所有部分，就像我们之前讨论的弯举一样。

So you're working through the progression from bent legs to straightening your legs.

因此，您正在经历从弯曲腿到伸直腿的过程。

If the top foot is placed in front of the other foot with legs straight, and that's something that you can do for, say, anywhere three to five repetitions of those eight to ten-second holds, which make up one set, well then you have the option to make the whole thing more difficult by doing a sort of roll forward, where you actually take the part of your shoulders, which is on the side of your free arm, so the hand that is not pressing into the floor, and you rotate forward so that your chest is now aiming toward the floor.

如果上面的脚放在另一只脚前面，双腿伸直，那么你可以在任何地方做这样的事情，比如说，重复三到五次八到十秒的保持，这构成了一组，那么你可以选择通过向前滚动来使整个事情变得更加困难，在这种情况下，你实际上抓住你的肩膀的一部分，在你的自由臂一侧，所以手没有压到地板上，然后你向前旋转，这样你的胸部现在瞄准了地板。

Maybe not to a full pushup position, but maybe close, and then back again to the side plank.

也许不是完全俯卧撑位置，但可能接近，然后再次回到侧平板支撑。

What you're doing there is you're activating some of the musculature that is for rotation of the spine.

你所做的就是激活一些用于脊柱旋转的肌肉组织。

And as you do that, you're getting closer and closer to a front plank.

当你这样做时，你就会越来越接近前平板支撑。

And of course, front planks are also an excellent way to generate spine stability.

当然，前平板支撑也是增强脊柱稳定性的绝佳方法。

Most people can do a front plank by resting on their forearms.

大多数人都可以通过前臂支撑来进行前平板支撑。

Why start with the side plank?

为什么要从侧平板支撑开始？

Well, there are a lot of different reasons for that.

嗯，这有很多不同的原因。

But what you'll realize is that when you're doing a side plank, you're actually only really loading half of the spine maximally.

但你会意识到，当你做侧平板支撑时，实际上你最多只承受了一半的脊柱负荷。

The other half of the spine is not being loaded maximally because it's the side of the spine that's up, and of course, that's a reason why you want to do these on both sides of your body.

脊柱的另一半没有承受最大的负荷，因为脊柱的一侧是向上的，当然，这就是为什么你想在身体的两侧都做这些的原因。

So what's the sets and repetition scheme that's going to work here?

那么这里适用的组数和重复方案是什么？

Well, if you're like me and you loathe doing side planks, and you find that they do take a lot more effort than perhaps you would like, either psychologically or physically, then for me, what I've been doing is one set consists of three 10-second holds.

好吧，如果你像我一样，讨厌做侧平板支撑，并且发现侧平板支撑确实比你想要的要付出更多的努力，无论是心理上还是身体上，那么对我来说，我一直在做的是一组由三个 10 秒的保持组成的组。

I've been doing these with knees bent, although I've now progressed to the point where I can do one foot over the other and resting that top foot across the bottom foot, so legs straight.

我一直在膝盖弯曲的情况下做这些，尽管我现在已经进步到可以将一只脚放在另一只脚上，并将上脚放在下脚上，这样腿就伸直了。

Doing that for three 10-second holds to make up one set, and doing that for two or three sets on one side of my body, two or three sets on the other side of my body.

做三个 10 秒的保持动作为一组，在身体的一侧做两到三组，在身体的另一侧做两到三组。

So slightly different than as I described for the curl-up, where it was descending repetitions, where the first set you're doing five 10-second holds, next one, four 10-second holds, next one, three, two, one.

与我描述的弯举略有不同，在弯举中，它是下降的重复次数，第一组你要做五个 10 秒的保持，下一个，四个 10 秒的保持，下一个、三个、两个、一个。

For the side planks, I don't like them enough that I just prefer to do two or three sets of three 10-second holds on each side.

对于侧平板支撑，我不太喜欢它们，所以我更喜欢在每侧做两到三组，每组三个 10 秒。

Although, I'm starting to enjoy them just enough that I might progress to the kind of what's called reverse pyramid, where you go five, five, four, three, two, one.

尽管如此，我开始非常喜欢它们，以至于我可能会发展到所谓的反向金字塔，即五、五、四、三、二、一。

This sort of thing, increasing the number of sets.

这种事情，增加套数。

And again, I have a link in the show note captions that shows you how the side planks are done in these different variations.

再说一次，我在表演笔记标题中有一个链接，向您展示如何在这些不同的变体中完成侧板。

I should mention that the most common mistake with side planks is letting the hips sag.

我应该提到的是，侧平板支撑最常见的错误是让臀部下垂。

So if you don't push the floor away from you enough, if you're not stable enough through the foot contact with the floor or the leg contact with the floor, if you're doing these with knees bent, even if you go to legs straight and you consider yourself very, very strong in the side plank, if the hips start to sag, you can imagine based on what you now know about back anatomy, the spinal cord being this kind of snake-like extension out the back of the brain with the vertebrae as segments and the discs in between them.

因此，如果你没有将地板推离你足够远，如果你通过脚与地板的接触或腿部与地板的接触不够稳定，如果你在膝盖弯曲的情况下做这些，即使你伸直双腿并且你认为自己在侧平板支撑上非常非常强壮，如果臀部开始下垂，你可以根据你现在对背部解剖学的了解来想象，脊髓是一种从大脑后部延伸出来的蛇状延伸，与椎骨一样段和它们之间的圆盘。

If that's sagging, well, especially if you have an issue with a disc bulge and some impingement on one of those nerve roots, either coming into or out of the spinal cord, you're going to get into some trouble.

如果它下垂，特别是如果你有椎间盘突出的问题，并且其中一根神经根（无论是进出脊髓）受到撞击，你就会遇到麻烦。

Meaning it's going to cause some pain or at least some aggravation.

这意味着它会引起一些疼痛，或者至少会加重一些。

So the goal is to get that spine really straight as you're doing the side planks, regardless of whether or not you're doing that with knees bent or you're doing it with legs straight.

因此，我们的目标是在做侧平板支撑时让脊柱真正伸直，无论你是弯曲膝盖还是伸直双腿。

In fact, that's the reason I went through all of that anatomy earlier, so that as you're doing these exercises, whether or not it's the big three or the other protocols I'll talk about, you can really envision the major components of the spine that are getting engaged.

事实上，这就是我之前完成所有解剖学的原因，这样当你做这些练习时，无论是我要讨论的三大协议还是其他协议，你都可以真正想象到正在参与的脊柱的主要组成部分。

It's not just about the abdominals and the obliques and the lower back.

这不仅仅是关于腹肌、斜肌和下背部。

Of course, it's about all of that.

当然，这就是所有这些。

That's what you're exercising, but you're also getting the neural engagement within the spine.

这就是你正在锻炼的，但你也得到了脊柱内的神经参与。

You should think about the vertebral segments, the discs, the fact that those nerve roots need to run in and out of the spinal cord, out past the bony and disc material, and to do that without impingement.

你应该考虑椎骨节段、椎间盘，这些神经根需要进出脊髓、穿过骨和椎间盘材料，并且要​​在不撞击的情况下做到这一点。

So as you do these movements, it can be very beneficial to think about the different anatomical features of the back, including spinal cord, vertebrae, discs, nerves, et cetera, but mainly those.

因此，当您进行这些动作时，思考背部的不同解剖学特征可能非常有益，包括脊髓、椎骨、椎间盘、神经等，但主要是这些。

And as you're doing that, you'll not just be strengthening your back, you'll also be strengthening your learning of neuroanatomy.

当你这样做时，你不仅会加强你的背部，还会加强你对神经解剖学的学习。

So the last of Stu McGill's Big Three, again, Stu kind of cringes every time people say, "Okay, it's just McGill's Big Three," and that's back strengthening and pain relief, and he always just kind of, ugh, I can tell it pains him, no pun intended, because he knows, and it's true, that there's a lot more involved in strengthening and pain-proofing the back.

所以，斯图·麦吉尔三巨头中的最后一个，每当人们说“好吧，这只是麦吉尔三巨头”，那是背部强化和疼痛缓解时，斯图都会感到畏缩，而他总是只是有点，呃，我可以看出这让他很痛苦，没有双关语的意思，因为他知道，这是真的，在强化和防痛背部方面还有很多事情要做。

But always good to have a great place to start, a simple place to start, and something that's really tractable without equipment or any cost.

但有一个很好的起点、一个简单的起点以及无需设备或任何成本即可真正处理的事情总是好的。

And so we're very grateful that Stu is willing to kind of resist his temptation to be beyond nuanced and thorough, which he always is, and offer us the curl-up, the side plank, which we've covered, and now the third, which is the bird dog.

因此，我们非常感激斯图愿意抵制他的诱惑，超越细致入微和彻底，他总是如此，并为我们提供卷曲，侧板，我们已经覆盖了，现在第三个，这是鸟狗。

The bird dog, as some of you may know, is where you get into all fours on the ground, you extend one arm forward, and you extend the opposite one leg backward.

你们中有些人可能知道，鸟狗式是指你四肢着地，向前伸出一只手臂，向后伸出另一条腿。

Okay?

好的？

So if you're down on all fours and you extend your right hand in front of you, you're going to extend your left leg behind you.

因此，如果您四肢着地并将右手伸出到您的面前，那么您就会将左腿伸出到您的身后。

Now, there are a couple key things about this.

现在，有几个关键的事情。

One is, again, have the extended hand in a fist.

一是再次将伸出的手握成拳头。

Why?

为什么？

Because you want to generate a strong neural contraction so that you don't forget, and in fact facilitate, keeping your upper body parallel to the floor.

因为你想要产生强烈的神经收缩，这样你就不会忘记，而且实际上有助于保持上半身与地板平行。

So no tilting from side to side, or as best you can.

所以不要左右倾斜，或者尽量不要倾斜。

And you also want the neural activation to allow you to then engage the lift of the leg in a way that's also very strong and stable.

您还希望神经激活能够让您以一种非常有力和稳定的方式抬起腿部。

Okay?

好的？

So nothing floppy, no leaks, as they say.

所以正如他们所说，没有松软，没有泄漏。

A key point is to make sure you don't raise the leg too high.

关键是要确保不要将腿抬得太高。

You're not trying to arch your lower back.

你并不是想拱起你的下背部。

In fact, what you want to do is raise the hand in front of you, generate that fist.

事实上，你要做的就是把手举到你面前，握成拳头。

It can even just be out in front of your eyes at first, maybe a little bit higher, and then the leg that's extending toward the back, feel free to either point the toe toward the ground, or if you want to extend the toe a little bit, like you're doing a little bit of calf raise in the air, right, pointing your toe that is.

它甚至可以一开始就在你的眼前，也许高一点，然后向后延伸的腿，可以随意将脚趾指向地面，或者如果你想稍微延伸一点，就像你在空中做一点小腿抬高一样，对吧，指向你的脚趾。

That's fine, too.

那也很好。

But don't get that heel up too high, or even the upper thigh up too high that you're getting a really big arch in the back.

但不要把脚后跟抬得太高，甚至不要把大腿上部抬得太高，以免背部形成很大的足弓。

The idea is to envision one long line between the extended arm and fist, all the way back across the midline, because it's to the opposite leg, and to the foot behind you.

这个想法是想象伸出的手臂和拳头之间有一条长线，一直穿过中线，因为它是到另一条腿，到你身后的脚。

Again, it's about creating a strong, stable reach, a strong, stable lift of the foot, but not too high, and this is very important, with the hand that remains planted and the knee that remains planted, pushing the ground away from you.

再说一次，它是关于创造一个强大、稳定的伸展，一个强大、稳定的脚抬高，但不要太高，这一点非常重要，手保持着地，膝盖保持着地，将地面推离你。

Okay, that's as important as is the lifting of the arm, the clasping of the fist, and the raising of the leg.

好吧，这与举起手臂、握紧拳头和抬起腿一样重要。

In all of these movements, the pushing of the ground away from you, the resistance to gravity is as important as whatever movement you happen to be doing.

在所有这些运动中，地面远离你的运动、对重力的阻力与你正在进行的任何运动一样重要。

Again, this is a terrific movement for strengthening the spine that most people can do, because you're only working one half of the musculature on either side of the spine.

再说一次，这是一个大多数人都可以做的强化脊柱的绝佳动作，因为你只锻炼到脊柱两侧的一半肌肉组织。

Okay, there's of course activation of the musculature on the other side to some degree in order to balance things out.

好吧，当然，为了平衡，另一侧的肌肉组织也会在某种程度上被激活。

But by emphasizing only one half of the musculature, A, you can really focus on the contractions.

但通过仅强调一半的肌肉组织 A，您可以真正专注于收缩。

Again, you can really put a lot of mind into the pushing of the floor away.

再说一次，你真的可以花很多心思来推开地板。

You can put your mind into where the fist is and your foot is.

你可以将注意力放在拳头和脚的位置上。

And of course, you can generate the kind of hard contractions that are really going to strengthen those lower back muscles, as well as the upper back and shoulder muscles that are required for generating stability of the spine.

当然，你可以产生真正能够增强下背部肌肉以及上背部和肩部肌肉的剧烈收缩，这些肌肉是产生脊柱稳定性所需的。

Again, that's really what this is all about.

再说一次，这就是这一切的真正意义。

Again, it's going to be maybe three to five repetitions of eight-to-ten second holds for one set, done for repeated sets, maybe for a descending number of repetitions where you're going five holds, four holds, three holds, two holds, one hold.

再说一次，一组可能需要重复三到五次八到十秒的保持，重复组完成，也许重复次数递减，你会保持五次，四次，三次，两次，一次。

All of that being done repeatedly and with the greatest amount of intensity and focus so that those nerve pathways can be engaged over and over again very easily, generating a lot of strength of contraction that then, of course, carries over into your exercise activities, and even just your passive activities throughout the day.

所有这些都以最大的强度和注意力重复进行，以便这些神经通路可以非常轻松地一遍又一遍地参与，产生大量的收缩力量，然后，当然，这些力量会延续到您的锻炼活动中，甚至只是您全天的被动活动中。

And even stability of the spine while at rest, which is something that we're going to talk about more as we get into some of the other protocols.

甚至休息时脊柱的稳定性，这是我们在讨论其他一些协议时将更多讨论的内容。

Now, of course, with the bird dog exercise, you also need to train the opposite side of your body.

当然，现在有了鸟狗式练习，你还需要训练身体的另一侧。

So after doing, say, two to five sets of those two to five repetitions of eight-to-ten second holds on one side, you're going to want to switch to the other side and do the same thing.

因此，在一侧完成两到五组八到十秒的两到五次重复之后，您将想要切换到另一侧并做同样的事情。

Or you could alternate.

或者你也可以交替。

You could do right hand extended, left leg extended, do one set, then switch to the other side, left hand extended, or I should say left fist extended, right leg extended.

你可以右手伸展，左腿伸展，做一组，然后换另一侧，左手伸展，或者我应该说左拳伸展，右腿伸展。

Do those repetitions, call that one set, and then shift back to the other side, and so on and so forth.

重复这些动作，称之为一组，然后移回另一侧，依此类推。

Really depends on how much time you have, how frequently you're doing this throughout the week.

实际上取决于你有多少时间，以及你一周做这件事的频率。

Again, right now I'm striving to do all of Stu McGill's Big Three at least once a week, maybe twice a week.

再说一次，现在我正在努力每周至少完成一次斯图·麦吉尔的三巨头，也许每周两次。

I know many of you will say, "Oh, that's pretty wimpy.

我知道你们很多人会说：“哦，这太懦弱了。

You should be doing this every single day or five times a week." Well, I have a busy schedule, just as many of you do, and it's something that I'm trying to incorporate more and more.

你应该每天都这样做或者每周五次。”嗯，我的日程安排很繁忙，就像你们中的许多人一样，这是我正在尝试越来越多地融入的东西。

Typically, at the end of a workout, although some people decide to do this at the beginning of a workout.

通常，在锻炼结束时进行，尽管有些人决定在锻炼开始时进行此操作。

Right now, fortunately, I'm not dealing with any back pain, knock on wood.

现在，幸运的是，我没有遇到任何背痛，敲木头。

But it's something that for many people who have back pain, they find that if they do this at the beginning of a workout, it allows them to then move into the workout warmed up, and to avoid a lot of the back pain they would otherwise experience.

但对于许多有背痛的人来说，他们发现如果他们在锻炼开始时这样做，就可以让他们在热身后开始锻炼，并避免他们本来会经历的很多背痛。

With that said, I want to be very clear that if any of these movements exacerbate your back pain, then you should definitely avoid doing them.

话虽如此，我想非常明确的是，如果这些动作中的任何一个会加剧您的背痛，那么您绝对应该避免这样做。

And of course, if you have back pain, you should be working with a licensed professional to figure out how to treat that back pain.

当然，如果您有背痛，您应该与有执照的专业人士合作，找出治疗背痛的方法。

You may very well need pain meds and/or surgery.

您可能非常需要止痛药和/或手术。

I don't know, because I don't know your specific circumstance.

我不知道，因为我不知道你的具体情况。

But for most people who are just trying to strengthen their back, who perhaps are dealing with a little bit of nagging back pain, the Big Three are often very, very accessible, meaning they don't exacerbate back pain, and in many cases, they alleviate it, sometimes partially, sometimes completely.

但对于大多数只是想加强背部力量的人来说，他们可能正在应对一点点令人烦恼的背部疼痛，三巨头通常非常非常容易使用，这意味着它们不会加剧背部疼痛，而且在许多情况下，它们可以缓解背部疼痛，有时是部分缓解，有时是完全缓解。

There are a lot of wonderful anecdotes out there of people who have benefited from doing the Big Three in all of those categories.

在所有这些类别中，有很多从三巨头中受益的人的精彩轶事。

Now, again, we have a link in the show note captions showing how the bird dog exercise is done.

现在，我们在表演笔记标题中再次添加了一个链接，显示了鸟狗练习是如何完成的。

There are a couple of variations that you can do to make it harder.

您可以采取一些变体来增加难度。

One is to draw boxes with the extended fist and the extended foot That's actually a coordination issue, too, for some people.

一是用伸出的拳头和伸出的脚来画盒子，这对某些人来说实际上也是一个协调问题。

So some people choose to do a box with their hand.

所以有些人选择用手做盒子。

Maybe they do it clockwise, then they do it counterclockwise.

也许他们顺时针做，然后逆时针做。

Some people choose to do the hand and foot moving in a box together, meaning simultaneously.

有些人选择手和脚在一个盒子里一起移动，意思是同时进行。

Sometimes they'll alternate foot then hand, this sort of thing.

有时他们会交替用脚和手，诸如此类的事情。

Any kind of movement that you're doing with the extended fist and/or foot is going to add some degree of difficulty to this.

你用伸出的拳头和/或脚所做的任何动作都会增加一定程度的难度。

But you want to make sure that if you're going to add those movements, those progressions, that you're keeping the pushing away of the floor constant throughout, and that you're keeping your torso parallel to the floor as you go.

但你要确保，如果你要添加这些动作、这些进展，你要在整个过程中保持不断地推开地板，并且在运动时保持躯干与地板平行。

Now, when I say parallel, I realize that as you do an extension of one fist or the other fist, as you kick out that back leg, it's going to be near impossible for most people to stay perfectly parallel to the floor.

现在，当我说平行时，我意识到当你伸出一个拳头或另一个拳头时，当你踢出后腿时，对于大多数人来说几乎不可能保持与地板完全平行。

What you're trying to do, however, is to make sure that you're not rolling from one side to the next.

然而，您要做的是确保您不会从一侧滚到另一侧。

You're trying to make sure that you don't get tilted onto the stabilizing shoulder, hand side.

你要努力确保自己不会倾斜到稳定的肩膀、手侧。

Okay?

好的？

So that's what's really important.

所以这才是真正重要的。

You can also, if you really want to make it difficult, you can start to take the extended hand, fist that is, and reach back and then touch the knee that was a few seconds ago extended.

你也可以，如果你真的想让它变得困难，你可以开始握住伸出的手，即拳头，然后向后伸，然后触摸几秒钟前伸出的膝盖。

So you can do that in kind of reaching back, touching the knee, then re-extending the leg.

所以你可以通过向后伸展，触摸膝盖，然后重新伸展腿来做到这一点。

You can do that for one side, both sides, et cetera.

您可以对一侧、两侧等进行此操作。

Again, there are a number of different progressions that I do in the video.

同样，我在视频中做了许多不同的进展。

I must say, these are challenging for me, especially doing more than three sets.

我必须说，这些对我来说很有挑战性，尤其是做三组以上。

After you've contracted your muscles really hard in the way that you're supposed to for these exercises in the Big Three, you're not going to have the sort of fatigue that you experience after sprinting or after doing heavy deadlifts or something of that sort.

当你按照三巨头中的这些练习所应该的方式非常努力地收缩肌肉后，你就不会出现冲刺或进行大重量硬拉或类似活动后所经历的那种疲劳。

But it's a certain kind of fatigue that prevents you from performing the movements properly.

但某种疲劳会阻碍你正确地完成动作。

And so the whole point here is to perform the movements properly, to build a pattern, what's sometimes called an engram, but basically, it's an activation pattern of nerve to muscle and the resulting limb movements that allow you to do the movements perfectly.

因此，这里的重点是正确地执行动作，建立一种模式，有时称为印迹，但基本上，它是神经到肌肉的激活模式以及由此产生的肢体运动，使您能够完美地完成动作。

So don't be in a big rush to do tons of this stuff right out the gate.

因此，不要急于立即做大量此类事情。

Be in a rush to do as much of it as you can perform properly and consider it a progression and something that you're going to keep up, not just for a week, not just for a year, but it's something that you're going to do for the rest of your life, even if that means doing it just once a week or once in a while.

尽快去做你能正确完成的事情，并将其视为一种进步，是你要坚持的事情，不仅仅是一周，不仅仅是一年，而是你将在余生中做的事情，即使这意味着每周只做一次或偶尔做一次。

Learn the movements properly.

正确学习动作。

That's the most important thing.

这是最重要的事情。

And of course, I'd be remiss if I didn't mention the common mistakes that people make when they do the bird dog.

当然，如果我没有提到人们在做鸟狗时常犯的错误，那我就失职了。

One is people often raise that front fist way too high, okay, as they're reaching for the sky, or they're kicking way too high in the back.

一是人们经常将前拳举得太高，好吧，因为他们伸手向天空，或者他们的后拳踢得太高。

They're generating a sort of bow shape from extended fist to extended back foot.

他们从伸出的拳头到伸出的后脚形成了一种弓形。

That's not good.

那不好。

You really want to raise these things up as stiff, straight levers while also maintaining, as much as you can, parallel to the floor stance and pushing the floor away.

你真的想把这些东西举起来作为坚硬、笔直的杠杆，同时尽可能保持与地板平行并将地板推开。

This is about generating strength of contraction and, I know the word sounds bad, but rigidity.

这是关于产生收缩强度，我知道这个词听起来不好，但是刚性。

It's about generating stiffness in the spinal muscles and in the abdominal muscles and in the upper back muscles and the other muscles that are required for this.

它是为了在脊柱肌肉、腹部肌肉、上背部肌肉以及其他所需的肌肉中产生僵硬。

And when I say stiffness, I don't mean a lack of ability for the muscles to move once you're in sport or once you're about your daily activities.

当我说僵硬时，我并不是指在运动或进行日常活动时肌肉缺乏运动能力。

What I'm talking about is an ability to generate a really firm muscular contraction so that those nerve pathways are strong so that you can stabilize the spine in any number of different dimensions and planes and orientations as you embark on your daily activities, sports activities, et cetera.

我所说的是产生真正坚定的肌肉收缩的能力，使这些神经通路变得强大，这样当您开始日常活动、体育活动等时，您就可以在任意数量的不同维度、平面和方向上稳定脊柱。

That's what all of this Big Three stuff is about.

这就是三巨头的全部内容。

It's about strengthening the musculature of the abdominals, of the lower back, of the shoulders, and everything that connects it neurally.

它是为了加强腹部、下背部、肩膀以及所有与它们神经连接的肌肉组织。

Again, these are pathways.

再说一次，这些都是途径。

It's something that I should have said earlier and didn't, which is we often experience pain in a given location, like lower back pain or pain in the lower back and down the hip into the leg.

这是我应该早点说但没有说的，那就是我们经常在某个特定部位感到疼痛，比如腰痛或下背部疼痛，从臀部到腿部。

But pain is always the consequence of a pathway being irritated or a pathway being activated.

但疼痛始终是通路受到刺激或通路被激活的结果。

And in order to strengthen the components around the back, to strengthen the components of the back to avoid pain, you want to work pathways.

为了加强背部周围的组件，为了加强背部的组件以避免疼痛，你需要工作路径。

And so the Big Three that Stu McGill has developed is really about generating the kind of muscular strength and stability, the neuromuscular activation patterns, and doing it in a way that is generally safe for most people to perform to get the strongest and most pain-free back possible.

因此，斯图·麦吉尔开发的三巨头实际上是为了产生某种肌肉力量和稳定性、神经肌肉激活模式，并以对大多数人来说通常安全的方式进行，以获得尽可能强壮和最无疼痛的背部。

And what I just described might sound like a lot of exercise.

我刚才描述的可能听起来像是大量的练习。

It's actually something that if you decide to just include one or two sets of each of those, curl-up, side plank, bird dog, you could complete in anywhere from five to 10 minutes.

实际上，如果你决定仅包含一到两组，例如弯举、侧平板支撑、鸟狗式，你可以在 5 到 10 分钟内完成。

Again, if done once a week or twice a week, or as a warmup before weightlifting or at the end of, say, a cardiovascular training session, maybe even while watching TV or listening to a podcast or something of that sort, it actually doesn't take that much time at all and, of course, doesn't require any equipment, and it can be done in essentially work or street clothes.

再说一遍，如果每周进行一次或两次，或者作为举重前的热身，或者在心血管训练课程结束时进行，甚至可能在看电视或听播客之类的时候进行，实际上根本不需要那么多时间，当然也不需要任何设备，而且基本上可以穿着工作服或便装来完成。

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推动健身水。

With Gatorade electrolytes, zero sugar, and vitamins, Propel hydrates better than water to help you get the most out of your workout and get back to your best self.

Propel 含有佳得乐电解质、零糖和维生素，比水更好地补充水分，帮助您充分利用锻炼并恢复最佳状态。

What propels you?

是什么推动着你？

Propel with Gatorade electrolytes Okay, so before I get into some of the other protocols for strengthening the back, which largely center around building strength into the stabilizing muscles and parts of the body that allow the spine to move through different planes of motion safely, I want to talk about two protocols that one can use to alleviate back pain that many people find beneficial.

用佳得乐电解质推动 好吧，在我讨论其他一些加强背部的方案之前，这些方案主要集中在增强稳定肌肉和身体部位的力量，使脊柱安全地通过不同的运动平面，我想谈谈两种可以用来减轻背痛的方案，许多人认为这两种方案是有益的。

Now, all this goes back to this thing about vertebrae, disc, vertebrae, right?

现在，所有这一切都可以追溯到有关椎骨、椎间盘、椎骨的事情，对吧？

That's the alternating sequence along the length of the spine.

这是沿着脊柱长度的交替顺序。

And again, the vertebrae are bony tissue, so it's hard stuff.

再说一次，椎骨是骨组织，所以它是坚硬的东西。

The discs are softer.

光盘比较软。

All right?

好的？

It's got some durability to it, but it's a softer tissue, but allows for pliability of the spine because it's a soft tissue.

它有一定的耐用性，但它是一种较软的组织，但由于它是软组织，所以允许脊柱的柔韧性。

So imagine an Oreo cookie, something that I'm not a fan of eating.

想象一下奥利奥饼干，我不喜欢吃的东西。

I don't like the way they taste, and I'm told they're probably not good for us.

我不喜欢它们的味道，而且有人告诉我它们可能对我们不好。

But in any case, if you like Oreos or you don't, it's a good analogy here where you've got the two cookies and the cream center.

但无论如何，无论你喜欢还是不喜欢奥利奥，这里都是一个很好的类比，你有两块饼干和奶油中心。

So the two cookies are analogous to the vertebrae here, and the cream center is analogous to the disc.

所以两个饼干类似于这里的椎骨，奶油中心类似于椎间盘。

If you squeeze the cookies evenly from top to bottom, the cream center is going to move out towards all sides along the full circumference, right?

如果你从上到下均匀地挤压饼干，奶油中心就会沿着整个圆周向四面八方移动，对吗？

So all the white stuff is going to move towards the edges more or less equally.

所以所有白色的东西都会或多或少均匀地向边缘移动。

If you squeeze just on one side, right, the cream filling is going to move out toward one side.

如果你只挤压一侧，对吧，奶油馅就会向一侧移动。

If you squeeze on the other side, the cream filling will move out toward the other side.

如果你挤压另一侧，奶油馅就会向另一侧移动。

And of course, if you were to crush the cookies from top and bottom, or even just the top cookie or the bottom cookie, the cream filling is going to go up and through.

当然，如果你要从顶部和底部压碎饼干，甚至只是顶部饼干或底部饼干，奶油馅就会向上渗透。

That would be equivalent to the rupturing of the disc along that dimension.

这相当于圆盘沿该维度破裂。

Okay?

好的？

Why am I mentioning this?

我为什么要提到这一点？

Well As I said before, a lot, not all, but a lot of back pain has to do with compression or impingement of nerves at some point along a pathway, sometimes multiple points along a pathway.

正如我之前所说，很多，不是全部，但很多背痛与神经在一条通路上的某个点（有时是一条通路上的多个点）受压或撞击有关。

And one of the most common sources of back pain is when those discs are bulging, they're herniating, and they're impinging on a fascicle of nerves, a bundle of nerves.

背痛最常见的来源之一是当这些椎间盘突出、突出并撞击神经束时。

So two of the things that many people find beneficial when they're experiencing back pain are, first, if you can find a bar or something that you can hang from, but don't worry, you're not going to have to actually hang in a full dead hang position if you don't have the strength for that, or even if you do.

因此，许多人发现在经历背痛时有益的两件事是，首先，如果你能找到一个杆或可以悬挂的东西，但不用担心，如果你没有力量，或者即使你有的话，你实际上不必保持完全悬挂的位置。

The idea here is to get your arms overhead onto a bar.

这里的想法是将你的手臂举过头顶放在杠上。

You're holding onto the bar, and your legs are going to drape down, and your toes are going to be in contact with the floor.

你握住杠铃，你的腿会垂下来，你的脚趾会接触地板。

So we're not talking about a dead hang here, okay, which actually requires that you engage some muscles that can actually aggravate back pain.

所以我们在这里讨论的不是死悬垂，好吧，这实际上需要你使用一些实际上会加剧背痛的肌肉。

What you're doing here is you're going to hold onto the bar.

你在这里要做的就是抓住栏杆。

You're in more or less a hang, except that your toes are supporting you, or your feet, or sometimes your heels are supporting you.

你或多或少处于悬空状态，除了你的脚趾支撑着你，或者你的脚，或者有时你的脚后跟支撑着你。

What you're trying to do is get lengthening of the spine.

你要做的就是延长脊柱。

Basically, what you're doing is the opposite of pressing down on those spinal discs, and you're going to do that for anywhere from 10 to 30 seconds.

基本上，您所做的与按压椎间盘相反，并且您需要持续 10 到 30 秒。

You're not going to twist, okay?

你不会扭曲的，好吗？

You could imagine how twisting of the spine could be bad, depending on where the bulge is and which nerves are being impinged.

你可以想象脊柱扭曲有多严重，具体取决于凸起的位置以及哪些神经受到影响。

What you're trying to do is just create length along the spine to relieve some of that disc bulging, which is impinging on the nerves.

你要做的只是沿着脊柱创造长度，以减轻一些椎间盘突出，这会影响神经。

Again, without knowing the source of your back pain, it's impossible to know whether or not this will help or it won't.

同样，如果不知道背痛的根源，就不可能知道这是否有帮助。

But many people get some degree of pain relief by doing this.

但许多人通过这样做可以在一定程度上缓解疼痛。

Of course, you need to be cautious in how you do it.

当然，您需要谨慎行事。

You don't want to hang for a long time if you don't have the strength to do that while trying to find the distance to the floor with your toes.

如果您在尝试用脚趾找到与地板的距离时没有足够的力量，那么您就不想长时间悬挂。

You're going to want to progress toward this very carefully.

你需要非常小心地朝着这个方向前进。

But this is something that many people find beneficial.

但这对很多人来说都是有益的。

It's also the kind of logic behind inversion tables and these kind of look more like chair apparati, where people have designed chairs that then can invert so that people can relieve some of the pressure on their spine.

这也是倒转台背后的逻辑，这些看起来更像是椅子装置，人们设计了可以倒转的椅子，这样人们就可以减轻脊柱上的一些压力。

I've personally never tried those inversion chairs.

我个人从未尝试过那些倒立椅。

I did use to have an inversion table that I had out on my deck in the morning, and I liked to lock my ankles in and invert on that thing.

我确实曾经在早上在甲板上放过一个倒立台，我喜欢将脚踝锁在里面并在那个东西上倒立。

It was kind of fun.

这很有趣。

Keep in mind, if you're going to do any kind of inversion, you are going to generate intracranial pressure.

请记住，如果您要进行任何类型的倒立，就会产生颅内压。

If you're somebody, and I feel obligated to say this because I'm a vision scientist and I worked on glaucoma for a number of years, which is intraocular pressure, if you have glaucoma or you're predisposed to glaucoma, you're going to increase ocular pressure if you're inverted in that way or any way.

如果你是某人，我觉得有义务这么说，因为我是一名视觉科学家，我在青光眼方面工作了很多年，这就是眼压，如果你患有青光眼或你有青光眼的倾向，如果你以这种方式或任何方式倒立，你的眼压就会增加。

So keep that in mind.

所以请记住这一点。

You would want to avoid that in those cases.

在这些情况下你会想避免这种情况。

But for many people, just generating some degree of lengthening of the spine by hanging from a bar or from some other physical object that's sturdy while keeping your toes or your feet or your heels in contact with the floor.

但对于许多人来说，只需悬挂在杆子或其他坚固的物体上，同时保持脚趾、脚或脚后跟与地板接触，就可以在一定程度上延长脊柱。

So you're just kind of lightly touching there so that you can keep that going for anywhere from 10 to 30 seconds and then just kind of relax, let go.

所以你只需轻轻触摸那里，这样你就可以在任何地方保持 10 到 30 秒，然后放松，放开。

Maybe walk around a little bit, and then repeat doing that two or three times.

也许走动一下，然后重复这样做两到三次。

Many people experience some degree of pain relief from doing that for all the reasons that now should be logical and obvious to you based on your understanding of spine anatomy and physiology that we talked about earlier, and the general theme of just trying to relieve compression that is herniation of the discs.

许多人通过这样做可以得到一定程度的疼痛缓解，基于您对我们之前讨论过的脊柱解剖学和生理学的理解，以及试图减轻椎间盘突出的压迫的总体主题，现在对您来说应该是合乎逻辑且显而易见的。

Now, what about reversing herniation of the discs?

现在，扭转椎间盘突出症怎么样？

Okay, so this is something I'm very familiar with, and I have an anecdote here that, of course, just relates to my experience, so it certainly doesn't carry over to everybody.

好吧，这是我非常熟悉的事情，当然，我在这里有一个轶事，只是与我的经历有关，所以它肯定不会适用于所有人。

But it's an experience that I've shared with a number of people who've also experienced lower back pain to some degree of success.

但我与许多也经历过腰痛并取得一定成功的人分享了这一经历。

And the story goes as follows.

故事如下。

A few years ago when I was in Seattle giving a talk, I decided to go to the gym that morning, and I did an exercise which was not a deadlift.

几年前，当我在西雅图做演讲时，那天早上我决定去健身房，我做了一个不是硬拉的练习。

It wasn't anything spinal, really.

真的，这不是什么脊椎病。

It was kind of a reverse bench dip that I do for my triceps.

这是我为锻炼三头肌所做的反向卧推。

I've always enjoyed doing these.

我一直很喜欢做这些。

I've always been able to do these completely pain-free.

我一直能够完全无痛地完成这些工作。

But that morning, I got ambitious, and I put a couple plates on my lap in order to do them.

但那天早上，我变得雄心勃勃，我在腿上放了几个盘子来做这些事情。

And I don't know exactly when it happened, but as I was doing these bench dips with the weight on my lap, something felt like it, quote, unquote, "went" in my back.

我不知道它是什么时候发生的，但是当我把重量放在腿上做这些卧推时，感觉有什么东西，引用，不引用，“进入”了我的背部。

Something felt off.

感觉有些不对劲。

I don't know what happened, but it felt like a little pull or something of that sort.

我不知道发生了什么，但感觉就像有一点拉力或类似的东西。

And when I stood up, it felt okay, and then as I started to walk around a little bit more and went through my workout, I thought, "Uh-oh, something happened back there.

当我站起来时，感觉还不错，然后当我开始多走动并进行锻炼时，我想，“呃-哦，后面发生了一些事情。

This is not good." And what essentially was happening is I was experiencing pain on my kind of lower and mid right side of my back, down the hip, so intense pain at the hip socket and down the leg.

这不好。”本质上发生的事情是，我的背部右下侧和中右部、臀部下方感到疼痛，髋关节窝和腿部下方感到剧烈疼痛。

You know what some people might describe as classic sciatica or something similar to that.

您知道有些人可能将其描述为典型的坐骨神经痛或类似的症状。

I thought, "Oh, goodness, this is not good." And as the morning progressed, I was having a harder and harder time not walking.

我想：“哦，天哪，这可不太好。”随着时间的推移，我越来越难以走路。

Walking was okay, but if I sat down and then I need to stand up, it was incredibly painful.

走路还好，但如果我坐下来然后需要站起来，那就非常痛苦了。

And I thought, "Oh, no. This is it.

我想，“哦，不。就是这样了。”

I really did something bad to my back." So much so that I was literally bent over at about 20 or 30 degrees walking back to the Space Needle in Seattle because we were giving the talk, so up in one of the rooms there.

我确实对我的背做了坏事。”以至于我在走回西雅图太空针塔的路上几乎弯下了大约 20 或 30 度的弯腰，因为我们正在那里的一个房间里进行演讲。

I don't know if it was the top room, but one of the rooms at the Space Needle, and I could barely walk up to the Space Needle.

我不知道这是不是顶层的房间，但是太空针塔的其中一个房间，我几乎无法走到太空针塔。

I was just hunched over.

我只是弯腰驼背。

It was miserable.

真是惨不忍睹。

Now, eventually what happened was I was able to fly home.

现在，最终发生的事情是我能够飞回家了。

I was in a ton of pain.

我非常痛苦。

I started reaching out to colleagues of mine that work on the back, that Understand pain.

我开始联系那些从事背部工作、了解疼痛的同事。

They were suggesting painkillers.

他们建议服用止痛药。

I personally like to avoid taking painkillers unless I have to take them, and I basically don't take them.

我个人喜欢避免吃止痛药，除非必须吃，而且我基本上不吃。

I might take an aspirin every once in a while, but I really like to avoid taking painkillers.

我可能会偶尔服用一片阿司匹林，但我真的很喜欢避免服用止痛药。

That's just me.

这就是我。

I don't judge those that need painkillers.

我不会评判那些需要止痛药的人。

But basically, in talking to medical colleagues, I thought, "Okay, maybe I'm going to need a corticosteroid shot.

但基本上，在与医学同事交谈时，我想，“好吧，也许我需要注射皮质类固醇。

Maybe I'm going to need to just wait it out." And keep in mind that a lot of back pain does relieve itself if people just wait it out and avoid the movement or movements that caused or exacerbate that back pain.

也许我需要等待。”请记住，如果人们只是等待疼痛消失并避免导致或加剧背痛的动作，很多背痛确实会自行缓解。

This is something really important to know.

这是非常重要的事情。

A lot of back pain will just relieve over time, but I wanted to stay active, so I started reading online, as one does, and I even started doing some abdominal strengthening exercises.

随着时间的推移，很多背部疼痛都会缓解，但我想保持活跃，所以我开始像人们一样上网阅读，我什至开始做一些腹部强化练习。

At the time, I wasn't aware of the curl up, and instead what I was doing was some crunches.

当时，我并没有意识到卷曲，而是做了一些仰卧起坐。

So I was doing sit-ups, which, you guessed it, made things way, way worse for the obvious reasons.

所以我做了仰卧起坐，你猜对了，由于显而易见的原因，这让事情变得更糟。

It was actually causing more of bulging of the discs that were impinging on those nerves, bulging out the, I guess it would be the backside of the back, the posterior side of the back.

它实际上导致更多的椎间盘凸出，这些椎间盘撞击这些神经，凸出，我猜这将是背部的后侧，背部的后侧。

At the time, I didn't really understand disc anatomy and vertebral anatomy in a way that would tell me that the sit-ups were going to cause that problem, but they were making it worse and worse.

当时，我并没有真正了解椎间盘解剖学和椎骨解剖学，这会告诉我仰卧起坐会导致这个问题，但它们让情况变得越来越糟。

Eventually, I crossed paths with a PT who said, "Absolutely stop doing any abdominal crunching.

最终，我遇到了一位 PT，他说：“绝对停止做任何卷腹运动。

Just stop.

停下来吧。

You're making it much, much worse." He explained to me that the discs were bulging at about the L3, L4 region.

你让事情变得更糟了。”他向我解释说椎间盘在 L3、L4 区域凸出。

You can look up where that is.

你可以查一下那是哪里。

And then it was impinging on the nerve, which was causing the pain both in the back at the hip socket, down the leg.

然后它会影响神经，导致背部髋臼疼痛，一直到腿部疼痛。

What did he suggest I do?

他建议我做什么？

He suggested that I do essentially the opposite of a sit-up.

他建议我做与仰卧起坐相反的动作。

Basically, that I lie down on the floor with toes extended, legs together, and then do essentially a pushup while keeping my hips in contact with the floor.

基本上，我躺在地板上，脚趾伸展，双腿并拢，然后做俯卧撑，同时保持臀部与地板接触。

So you might think of this kind of as an up dog or a cobra pose in yoga.

所以你可能会认为这是瑜伽中的上犬式或眼镜蛇式。

Although not so much extending the head looking up at the ceiling, but keeping the head in a neutral position and then doing anywhere from eight to 10 repetitions of those, and then holding the final repetition for as long as I could until I started to quake a little bit, and then relaxing onto the floor.

虽然没有太多地伸展头部仰视天花板，但保持头部处于中立位置，然后在任何地方重复八到十次，然后尽可能长时间地保持最后一次重复，直到我开始有点颤抖，然后放松到地板上。

What was remarkable is that from the very first set of those that I did, I started to experience some degree of pain relief.

值得注意的是，从我做的第一组开始，我就开始感受到一定程度的疼痛缓解。

Not total pain relief, but some degree of pain relief.

不是完全缓解疼痛，而是一定程度的缓解疼痛。

And what he suggested I do and what, of course, I did, was to do those essentially cobra pushups, or I don't know really what to call them.

他建议我做的，当然，我做了的，就是做那些基本上是眼镜蛇俯卧撑，或者我真的不知道该怎么称呼它们。

Again, it's hips in contact with the floor, toes pointed back, legs straight, pushing back.

同样，臀部与地板接触，脚趾向后，双腿伸直，向后推。

Essentially, what he was having me do was to try and work that disc bulge back into the more vertical alignment of the spinal column.

本质上，他让我做的就是尝试将椎间盘突出物恢复到脊柱的垂直对齐状态。

I realize that's not the exact nomenclature, so all you PTs and chiros and physios are probably cringing at this point.

我意识到这不是准确的命名法，所以你们所有的物理治疗师、Chiros 和理疗师在这一点上可能都会感到畏缩。

But for the common listener, what we were trying to do was get the cream of the Oreo cookie from stopping a squeeze out from the back of, from between those cookies and back under those cookies, so to speak.

但对于普通听众来说，我们想做的是让奥利奥饼干的奶油阻止从饼干后面、饼干之间和饼干下面挤出来，可以这么说。

And what I found, and this was just remarkable, was that within two, maybe three days, the pain was almost completely gone.

我发现，这是非常了不起的，在两天甚至三天之内，疼痛几乎完全消失了。

Almost completely gone.

几乎完全消失了。

Which was, to me, just staggering.

对我来说，这简直令人震惊。

No pain medication.

没有止痛药。

Prior to this, I was thinking, "Oh, goodness, I'm going to need a corticosteroid injection.

在此之前，我在想，“哦，天哪，我需要注射皮质类固醇。

I'm going to have to take pain meds.

我得吃止痛药了。

I might even need surgery." I was completely debilitated.

我什至可能需要手术。”我彻底虚弱了。

Now, of course, we don't have the control experiment where I didn't do these exercises and I did nothing, so we don't know how fast it would've relieved itself had I just done nothing, so that's an important caveat to all of this.

当然，现在我们没有对照实验，我没有做这些练习，我什么也没做，所以我们不知道如果我什么都不做的话它会以多快的速度自行缓解，所以这是对所有这一切的一个重要警告。

And again, this is just my experience.

再说一次，这只是我的经验。

But the reason I'm sharing this experience is not because I necessarily think that you should be doing these same exercises to relieve a disc bulge and the pain that results from it, but to give you a sense of how the disc bulging and the impingement on the nerve is very often the cause of back pain, and you want to absolutely avoid doing anything that exacerbates that disc bulge.

但我分享这个经验的原因并不是因为我一定认为你应该做这些相同的练习来缓解椎间盘突出和由此产生的疼痛，而是为了让你了解椎间盘突出和对神经的撞击通常是背痛的原因，你要绝对避免做任何加剧椎间盘突出的事情。

So, in my case, it meant avoiding doing any crunching because that would send the cream from between the two Oreo cookies further and further out, impinging on the nerve more and more and more, creating more and more pain.

所以，就我而言，这意味着避免做任何咀嚼工作，因为这会让两块奥利奥饼干之间的奶油越来越远，越来越多地撞击神经，造成越来越多的疼痛。

Rather, to try and push things back by doing a spinal extension, by creating an arch in the lower back, by doing these essentially cobra pushups from the floor.

相反，尝试通过脊柱伸展、在下背部形成拱形、在地板上做这些基本上是眼镜蛇式的俯卧撑来将事情推回去。

And when talking with this PT again and telling him, "Gosh, the back pain is essentially removed.

当再次与这位 PT 交谈并告诉他，“天哪，背痛基本上消失了。

This is amazing.

这太棒了。

I'm back to exercising, walking, running in the very same week," he said, "Yes, indeed, some people have so much back pain that they can't even do the cobra-type pushup." They need to just go to a wall and actually just put their hands on the wall, standing about six inches or so away from the wall, and then just push their hips towards the wall.

我在同一周内就恢复了锻炼、散步、跑步，”他说，“是的，确实，有些人背部疼痛严重，甚至无法做眼镜蛇式俯卧撑。”他们只需走到墙边，实际上只需将手放在墙上，站在距墙约六英寸左右的位置，然后将臀部推向墙壁。

Okay, yeah, I acknowledge kind of an odd visual there.

好吧，是的，我承认那里有一种奇怪的视觉效果。

But pushing their hips towards the wall while keeping their arms bent and their torso anywhere from 6 to 12 inches from the wall, and then eventually progressing to being able to do these cobra-type pushups or up dogs, whatever you want to call them, on the floor.

但是将他们的臀部推向墙壁，同时保持手臂弯曲，躯干距离墙壁 6 到 12 英寸，然后最终能够在地板上做这些眼镜蛇式俯卧撑或上犬式，无论你怎么称呼它们。

I, again, will provide a link in the show note captions of how these are done.

我将再次在节目注释标题中提供一个链接，说明如何完成这些操作。

I found these to be tremendously beneficial, not just when I have back pain, because yes, indeed, a couple of years later, I did something else in the gym.

我发现这些非常有益，不仅仅是当我背痛时，因为是的，确实，几年后，我在健身房做了其他事情。

I wasn't training particularly heavy, and that same L3, L4 thing started again, and I started doing these right away, and it resolved it right away.

我的训练量不是特别大，同样的 L3、L4 问题又开始了，我立即开始做这些，它立即解决了问题。

Okay?

好的？

So clearly it works for me.

很明显它对我有用。

But one of the things that's really been key for me is to understand that I have a propensity for a disc bulge or herniation in that region.

但对我来说真正重要的事情之一是了解我在该区域有椎间盘突出或突出的倾向。

I now know what direction the disc bulge goes, therefore which exercises to avoid because they exacerbate that herniation of the discs, and which exercises to emphasize because they help alleviate the herniation of that disc.

我现在知道椎间盘突出的方向，因此应该避免哪些练习，因为它们会加剧椎间盘突出，以及应该强调哪些练习，因为它们有助于减轻椎间盘突出。

And this is why a little bit later I'm going to talk about some of the protocols that you can incorporate into your resistance training.

这就是为什么稍后我将讨论一些可以纳入阻力训练中的方案。

Things like posterior chain work, like glute ham raises, Nordic curls, and things of that sort.

比如后侧链式训练、臀腿提举、北欧弯举等等。

That if you're like me and you're prone to slight herniation of the discs in the direction towards the posterior side, right, that it's very important to build up the musculature that surrounds those discs so that one can avoid herniating them further.

如果你像我一样，并且你容易出现椎间盘向后侧轻微突出的情况，那么增强椎间盘周围的肌肉组织就非常重要，这样就可以避免椎间盘进一步突出。

So again, this is my experience.

再说一遍，这是我的经验。

You, if you have back pain I would hope not, but if you have back pain, it might be a herniation toward the anterior side of your spine.

你，如果你有背痛，我希望不会，但如果你有背痛，可能是脊柱前侧突出。

It might be herniation in the direction of spine flexion, and so therefore you need to do different exercises.

可能是脊柱屈曲方向突出，所以你需要做不同的练习。

The point is that you need to understand what the origin of the pain is, but I also offer this story because I've known several people, one of whom is in my family, who experienced back pain, thought they needed to get corticosteroid injections, actually got those injections, got some degree of pain relief, which is not surprising, but then the pain came back.

关键是你需要了解疼痛的根源是什么，但我也提供这个故事，因为我认识几个人，其中一个是我的家人，他们经历过背痛，认为他们需要注射皮质类固醇，实际上注射了这些注射，得到了一定程度的疼痛缓解，这并不奇怪，但随后疼痛又回来了。

It turns out they had a herniated disc in the same kind of area and general category of posterior, the cream of the cookie going out the back or towards the back, as I did.

事实证明，他们在相同的区域和后部的一般类别中都有椎间盘突出，饼干的奶油从后面或朝向后面，就像我一样。

Thought that my anecdote about the herniated disc and these push-ups and these wall push-ups and pushing one's pelvis towards the wall was kind of goofy and wasn't really medical.

我认为我关于椎间盘突出、俯卧撑、靠墙俯卧撑以及将骨盆推向墙壁的轶事有点愚蠢，而且并不是真正的医学。

But what's very interesting is when they then traveled to Europe, to Scandinavia for the summer, living there, they're Scandinavian, and spoke to a physician there, the instruction from that MD, that physician, was not to do corticosteroid injections or to get surgery, but you guessed it, to do exactly the same exercises that the PT in the United States suggested to me.

但非常有趣的是，当他们随后前往欧洲，斯堪的纳维亚半岛过夏天，住在那里，他们是斯堪的纳维亚人，并与那里的一位医生交谈时，那位医学博士、那位医生的指示不是进行皮质类固醇注射或进行手术，但你猜对了，要做与美国的 PT 建议我完全相同的锻炼。

Now why do I raise this?

现在我为什么要提出这个问题？

Well, the last thing I want to do is get into a debate online about whether or not one profession like PT or chiro or MD, et cetera, is better than the other.

好吧，我想做的最后一件事就是在网上争论 PT、chiro 或 MD 等职业是否比另一个职业更好。

I realize there's a range of talents.

我意识到这里有各种各样的人才。

There are mediocre, terrible, bad, excellent, and superb practitioners in all these categories, by the way.

顺便说一句，在所有这些类别中都有平庸的、糟糕的、糟糕的、优秀的和极好的从业者。

That's clear to me and hopefully to everybody else.

我很清楚这一点，希望其他人也很清楚。

You can't look at an entire field and say good or entire field and say bad.

你不能看整个领域就说好，也不能看整个领域就说坏。

There's going to be a range of quality of practitioners in any of those fields.

这些领域中的任何一个领域都会有各种素质的从业者。

But when it comes to back pain, we are at an interesting point in history where depending on where you are in the world, depending on the traditions of the medical practice in the area in which you live, certain forms of relieving back pain are going to be looked at as more esoteric than others.

但说到背痛，我们正处于历史上一个有趣的时刻，根据你在世界上的哪个地方，根据你所居住地区的医疗实践传统，某些缓解背痛的方法将被视为比其他方法更深奥。

So that's the other reason I offer this anecdote.

这就是我提供这个轶事的另一个原因。

This family member of mine and a couple friends who've experienced back pain of a similar nature have all now incorporated these cobra push-ups, up dog type approaches to some degree of success or another.

我的这个家庭成员和几个经历过类似性质背痛的朋友现在都采用了眼镜蛇俯卧撑、上犬式方法，取得了一定程度的成功。

It is true that one of them had a badly enough herniated disc that they did need surgery.

确实，其中一人的椎间盘突出严重，确实需要手术。

So surgery sometimes is needed, of course, but it's been remarkable to me to see how much I and others can relieve their back pain and strengthen the particular areas and aspects of the body that then can avoid further back pain, and I'm quite happy to say that I've had essentially zero back pain now that I've incorporated the right rehabilitative exercises as well as the right strengthening exercises, which include the big three that we talked about before and the ones I'm going to talk about next.

因此，当然，有时需要进行手术，但对我来说，看到我和其他人可以在多大程度上缓解背痛并加强身体的特定区域和方面，从而避免进一步的背痛，这对我来说是非常了不起的，我很高兴地说，现在我的背痛基本上为零，因为我已经结合了正确的康复练习和正确的强化练习，其中包括我们之前讨论过的三大练习和我接下来要讨论的练习。

I realize that when a lot of people hear about back pain, they immediately think of sciatica.

我意识到，当很多人听到背痛时，他们立即想到坐骨神经痛。

And as somebody who's always carried his wallet in his back right pocket, I'm often told, "Hey, you're going to get sciatica if you carry your wallet in your back right pocket." Well, I always take my wallet and put it in my front right pocket when I sit down, or at least I try to remember to.

作为一个总是把钱包放在右后口袋里的人，我经常被告知，“嘿，如果你把钱包放在右后口袋里，你会得坐骨神经痛。”嗯，当我坐下时，我总是把钱包放在右前口袋里，或者至少我尽量记住这样做。

So I don't think that's the cause.

所以我认为这不是原因。

I'm certainly somebody who's had "sciatica." Now sciatica is most commonly thought of as tingling, pain, or numbness, or some combination of the three, in maybe a little bit in the lower back, in the glute region, in the hip, and down the leg especially.

我确实是一个患有“坐骨神经痛”的人。现在，坐骨神经痛最常被认为是刺痛、疼痛或麻木，或三者的某种组合，可能在下背部、臀部区域、臀部，尤其是腿部下方有一点。

Now relieving sciatica involves a number of different approaches, and I'll probably have to do an entire episode about sciatica and other nerve pathway pain specifically.

现在缓解坐骨神经痛涉及多种不同的方法，我可能需要专门做一整集关于坐骨神经痛和其他神经通路疼痛的内容。

But for the time being, a lot of sciatica is caused by exactly the sorts of things that we were talking about thus far, the herniation of the disc, the bulging of the disc, and the impingement on the nerve.

但就目前而言，很多坐骨神经痛正是由我们迄今为止所讨论的各种原因引起的，椎间盘突出、椎间盘膨出和神经撞击。

And when that bulging, AKA herniation, is occurring within the lower lumbar region of the spine, oftentimes it will impinge on a nerve or nerves that innervate the various regions I just described.

当这种凸出（又称疝出）发生在脊柱的下腰部区域时，通常会撞击到支配我刚才描述的各个区域的神经。

So the glutes, the hip, down the leg.

所以臀肌、臀部、腿部。

And sometimes will activate pain, tingling, or numbness in areas which are not innervated by that nerve.

有时会在不受该神经支配的区域引起疼痛、刺痛或麻木。

There's something called referred pain, where you're experiencing pain in one part of the body due to an impingement or disruption of a neural pathway or other pathway or inflammation elsewhere in the body.

有一种叫做牵涉性疼痛的现象，即由于神经通路或其他通路的撞击或破坏或身体其他部位的炎症，您在身体的某一部位感到疼痛。

So we're not going to do a deep dive on sciatica right now.

所以我们现在不打算深入研究坐骨神经痛。

Suffice to say that a lot of the symptoms of sciatica fall under the umbrella of what we're talking about today, which is back pain and strengthening the back in a way that can help you avoid back pain and indeed sciatica as well.

可以说，坐骨神经痛的许多症状都属于我们今天讨论的范畴，即背痛和加强背部的力量，可以帮助您避免背痛，甚至坐骨神经痛。

Much of what I just spoke about in terms of my own experience with lower back pain could be thought of as sciatica because there was a lot of pain in the hip.

我刚才谈到的关于我自己的腰痛经历的大部分内容都可以被认为是坐骨神经痛，因为臀部有很多疼痛。

I almost felt as if the hip socket was in pain, and there was some pain, not shooting down the leg, but kind of in the outer uppermost thigh for me.

我几乎感觉髋关节窝很痛，而且有一些疼痛，不是沿着腿向下延伸，而是在我的大腿外侧最上面。

Some people experience it all the way down to their toes, even numbness, tingling, or pain within the foot.

有些人的感觉一直延伸到脚趾，甚至足部麻木、刺痛或疼痛。

So it really depends on the degree to which those neural pathways are impinged.

所以这实际上取决于这些神经通路受到影响的程度。

But the principles are the same, which are if you are experiencing lower back or related pain in the hip, the leg, the buttocks, et cetera, you really want to figure out is there a bulging, also called a herniated disc.

但原则是相同的，即如果您出现下背部或臀部、腿部、臀部等部位的相关疼痛，您确实想弄清楚是否存在凸起，也称为椎间盘突出。

If so, which direction is the herniation likely occurring?

如果是的话，疝气可能发生在哪个方向？

Is it out toward the back of the spine?

是朝向脊柱后部吗？

Is it on one side?

是在一侧吗？

You really want to understand where that herniation and bulging is occurring so that you can do the proper exercises to work that bulging to push essentially what I'm referring to in analogy as the pushing back of the cream between the two Oreo cookies back between those two Oreo cookies so that you can give some relief from the impingement on those nerve roots that are no doubt causing the flare-up of back pain or what some people experience and call sciatica.

你真的想了解突出和凸出发生在哪里，这样你就可以做适当的练习来处理凸出，本质上推动我所说的类比，将两块奥利奥饼干之间的奶油推回两块奥利奥饼干之间，这样你就可以减轻对神经根的撞击，这无疑会导致背痛或某些人经历的所谓坐骨神经痛的发作。

Okay, so thus far we've largely been talking about different structural features of the back, things like vertebrae, which are bony, the discs, et cetera, that can impinge on nerves and cause pain.

好的，到目前为止，我们主要讨论的是背部的不同结构特征，比如椎骨、椎间盘等，它们会影响神经并引起疼痛。

And while pain is certainly neural There are a number of things that exist from literally toe to head that allow our back to move through the various planes of motion in the ways it needs to, to carry out daily living, to carry out sport, and that if we strengthen certain things, even very distal, very far from the spine, we can allow for more mobility of the spine, strengthening the spine, and indeed even pain relief within the spinal pathways.

虽然疼痛肯定是神经性的，但从字面上看，从脚趾到头部，有很多东西可以让我们的背部以所需的方式在不同的运动平面上移动，进行日常生活，进行运动，如果我们加强某些东西，即使是非常远的地方，离脊柱很远，我们就可以让脊柱有更多的活动性，加强脊柱，甚至可以缓解脊柱通路内的疼痛。

Now, the protocols we're about to discuss were shared with me with Dr. Sean Wheeler.

现在，我们即将讨论的方案已与我和 Sean Wheeler 博士分享。

Sean Wheeler is a medical doctor who has an incredible knowledge of back pain, back relief, and back strengthening.

肖恩·惠勒 (Sean Wheeler) 是一位医生，在背痛、背部缓解和背部强化方面拥有令人难以置信的知识。

By no means can I exhaustively cover all of the knowledge that he shared with the world.

我绝不可能详尽地涵盖他与世界分享的所有知识。

I'll provide links to some of his work in the show note captions.

我将在节目注释标题中提供他的一些作品的链接。

I intend to bring him onto the podcast as a guest.

我打算邀请他作为嘉宾加入播客。

But the hallmark of the protocols I'm about to share with you is the following.

但我将与您分享的协议的特点如下。

We have muscles that are constantly actively engaged in order to stabilize our spine, which again, is a good thing.

我们的肌肉不断活跃，以稳定我们的脊柱，这又是一件好事。

You want a stable spine.

你想要一个稳定的脊柱。

And we have muscles that are not actively engaged, but for which we can engage them either voluntarily or we can train them to be more engaged when we're not thinking about it, so involuntary engagement.

我们有一些肌肉并没有主动参与，但我们可以自愿地参与其中，或者我们可以训练它们在我们不考虑的时候更加参与，所以非自愿参与。

But we have an entire set of musculature that is constantly actively engaged in order to stabilize our spine, which again, is a good thing.

但我们有一整套肌肉组织不断地积极参与，以稳定我们的脊柱，这又是一件好事。

And we have musculature that can potentially stabilize our spine if we focus on it, if we consciously decide to.

如果我们有意识地专注于它，我们的肌肉组织就有可能稳定我们的脊柱。

So what I'm about to describe are some simple protocols, in fact, very simple protocols that you can do in order to create more spine stability.

所以我要描述的是一些简单的方案，事实上，非常简单的方案，您可以执行这些方案来创造更多的脊柱稳定性。

And in fact, you can do these anywhere.

事实上，您可以在任何地方进行这些操作。

The first involves strengthening the muscles in the front of the neck.

第一个涉及加强颈部前面的肌肉。

Now, this is something that I do believe most everybody should be doing anyway.

现在，我确实相信大多数人都应该这样做。

Why?

为什么？

Well, most people nowadays are starting to take on a C shape, not just rounding of the lower spine, but the chin is starting to move toward the chest, and of course, this is because most everybody is texting or on a laptop much of the time.

嗯，现在大多数人开始呈C形，不仅仅是下脊柱变圆，而且下巴开始向胸部移动，当然，这是因为大多数人大部分时间都在发短信或使用笔记本电脑。

Okay, this is not an exaggeration.

好吧，这并不夸张。

If you look at people walking around now, they are tilted forward at the chin.

如果你看看现在走路的人，你会发现他们的下巴向前倾斜。

They are essentially taking an inch or two off their height.

他们的身高基本上降低了一两英寸。

They are potentially creating pain elsewhere in the body, maybe even in the neck itself.

它们可能会在身体其他部位产生疼痛，甚至可能在颈部本身。

And what I'm about to describe is a way in which you can very easily strengthen the muscles in the front of the neck without adding size to the neck, because I know a lot of people don't want to add size to their neck.

我要描述的是一种方法，您可以非常轻松地增强颈部前部的肌肉，而无需增加颈部的尺寸，因为我知道很多人不想增加颈部的尺寸。

I've talked elsewhere about strengthening the muscles on the side of the neck and in the back of the neck.

我在其他地方谈到过加强颈部侧面和颈部后部的肌肉。

This is something that I do believe is important, especially for people that are doing a lot of heavy weightlifting, who are broadening their shoulders or who already have broad shoulders.

我确实认为这一点很重要，特别是对于那些进行大量举重、正在加宽肩膀或已经拥有宽肩膀的人来说。

Also, just from a sheer aesthetic perspective, nothing looks weirder than a little head and neck placed on broad shoulders, okay?

另外，仅从纯粹的审美角度来看，没有什么比宽阔的肩膀上的小头和脖子看起来更奇怪了，好吗？

But more importantly than any aesthetic matters is that if the musculature of the neck is weak, you have a weak upper spine, which is not a good thing from the perspective of avoiding pain, and not a good thing from the perspective of safety, let alone posture, breathing, et cetera.

但比任何美观问题更重要的是，如果颈部肌肉组织薄弱，上脊柱就会薄弱，从避免疼痛的角度来看，这不是一件好事，从安全的角度来看，这也不是一件好事，更不用说姿势、呼吸等了。

I've talked about that elsewhere.

我已经在其他地方谈到过这一点。

I'll provide a link in the show note captions to some of the simpler exercises for strengthening the neck that you can do without equipment.

我将在节目注释标题中提供一些无需设备即可进行的简单颈部强化练习的链接。

In the meantime, for sake of strengthening and pain-proofing the back, it's very clear that strengthening the muscles of the front of the neck can be very beneficial.

同时，为了加强背部和防止疼痛，很明显，加强颈部前部的肌肉是非常有益的。

This is something that not just Dr. Wheeler, but also Stuart McGill, have been proponents of.

不仅惠勒博士，而且斯图尔特·麦吉尔也一直支持这一点。

And the simplest way to do this without any equipment is to simply put your fist underneath your, not your chin, but on the two sides of your jaw, so on either side of your chin.

在没有任何设备的情况下执行此操作的最简单方法是将拳头放在下巴下方，而不是下巴下方，而是下巴的两侧，即下巴的两侧。

If you're just listening, that's why my voice is going like this.

如果你只是在听，那就是为什么我的声音是这样的。

And then with your tongue on the roof of your mouth and breathing through your nose, you're just going to do a 10-second static contraction where you're going to try and move your chin down against the resistance of your fists underneath your jaw, okay?

然后用舌头抵住上颚，通过鼻子呼吸，你要做 10 秒的静态收缩，尝试将下巴向下移动，克服下巴下方拳头的阻力，好吗？

So you're going to go push down there.

所以你要往那里推。

Again, tongue on the roof of your mouth.

再次将舌头放在上颚上。

Feel free to exhale as you do this.

这样做时请随意呼气。

You might want to do this for three or four repetitions of 10-second static contractions, and then just relax.

您可能需要重复三到四次 10 秒的静态收缩，然后放松。

You could do that for anywhere from two to five sets.

你可以在任何地方做两到五组。

Very easy to do.

很容易做到。

What you're doing is you're generating strength in the muscles of the front of the neck and some nearby musculature.

你所做的就是在颈部前部的肌肉和附近的一些肌肉组织中产生力量。

It has the tendency to then put you into a default position at a distance from your chest, okay?

它往往会让你处于距胸部一定距离的默认位置，好吗？

So this is different than strengthening the muscles on the back of your neck, which will, of course, help to keep your chin out and away from your chest.

因此，这与加强颈后肌肉不同，后者当然有助于保持下巴远离胸部。

But when one does this, there are a number of different benefits, improved airway passage.

但当人们这样做时，会带来许多不同的好处，例如改善气道通道。

So as many of you know, I'm a big proponent of nasal breathing, unless you need to breathe through your mouth, both during sleep and sometimes during exercise, but certainly at rest.

正如你们许多人所知，我是鼻呼吸的大力支持者，除非您需要通过嘴呼吸，无论是在睡眠期间，有时在运动期间，但当然是在休息时。

So strengthening the muscles of the front of the neck.

因此加强颈部前部的肌肉。

Again, I'll provide a link to this in the show note captions.

同样，我将在节目注释标题中提供指向此内容的链接。

Very easy to do.

很容易做到。

It takes barely any time.

几乎不需要任何时间。

You can do it anywhere, and it has a number of different benefits for strengthening and pain-proofing the spine.

您可以在任何地方进行此练习，它对强化脊柱和缓解疼痛有许多不同的好处。

Next is to focus on strength of your feet and your toes.

接下来是关注脚和脚趾的力量。

Yes, you heard me correctly.

是的，你没听错。

Why are we talking about feet and toes when we're talking about back strengthening and alleviating back pain?

当我们谈论背部强化和减轻背部疼痛时，为什么我们谈论脚和脚趾？

Well, your feet are the foundation of your entire body.

好吧，你的脚是整个身体的基础。

They're carrying you around all day long, and it's very clear that the stronger your feet are, the healthier the rest of your body is going to be.

它们整天背着你到处走，很明显，你的脚越有力，你身体的其他部分就会越健康。

It's not to say that the rest of your body will be healthy if you just focus on foot strength.

这并不是说如果你只关注足部力量，你身体的其他部分就会健康。

That's certainly not the case.

事实肯定不是这样的。

But strengthening your feet has many, many benefits.

但加强双脚的力量有很多很多的好处。

It's something that I've been focusing a lot on in the last couple of years, and it's made a huge difference in terms of eliminating shin splints when I run.

这是我过去几年一直非常关注的事情，它对我跑步时消除胫骨夹板产生了巨大的影响。

It's made a huge difference in terms of alleviating a certain amount of lower back pain, although you heard the anecdote about how I largely did that through other mechanisms earlier.

它在减轻一定程度的腰痛方面产生了巨大的影响，尽管你之前听说过我主要是如何通过其他机制做到这一点的轶事。

Basically, strengthening your feet is an all-around terrific thing to do.

基本上，加强双脚的力量是一件全方位的很棒的事情。

How do you do this?

你如何做到这一点？

Well, some people opt to get very wide toe box shoes.

嗯，有些人选择买很宽的鞋头鞋。

Some people will even run in those shoes where the individual toes look like they're in a glove.

有些人甚至会穿着那些个别脚趾看起来像戴着手套的鞋子跑步。

I don't own those shoes.

我不拥有那双鞋。

I do have a slightly wider toe box shoe for running, and I've really benefited from that.

我确实有一双稍宽鞋头的跑步鞋，我确实从中受益匪浅。

But Basically, what anyone can do, and you don't need to purchase any shoes or anything like that, is to try and see if you can spread your toes out from one another so that none of them are touching on both feet.

但基本上，任何人都可以做的，而且你不需要购买任何鞋子或类似的东西，就是尝试看看你是否可以将你的脚趾分开，这样它们就不会接触到双脚。

Many people will find that they are able to do that.

许多人会发现他们能够做到这一点。

Some people, including myself, found that they could do that on one foot, not the other.

有些人，包括我自己，发现他们可以用一只脚做到这一点，而不是另一只脚。

And it just took a couple of weeks of working at it and strengthening those neural pathways, learning how to activate those neural pathways through concentration to be able to spread my toes on both feet.

我只花了几周的时间来加强这些神经通路，学习如何通过集中注意力来激活这些神经通路，以便能够张开双脚的脚趾。

This might sound a little silly to some of you, but being able to spread your toes on both feet actually says a lot about your ability to activate distal neural pathways, or I should say neural pathways to distal parts of your body.

对于你们中的一些人来说，这可能听起来有点愚蠢，但能够将双脚的脚趾分开实际上很大程度上说明了您激活远端神经通路的能力，或者我应该说激活身体远端部分的神经通路的能力。

There's a bunch of interesting data about how that correlates with some metrics of aging or lack of aging.

有很多有趣的数据表明这与某些衰老或缺乏衰老指标之间的关系。

I'm going to cover that in a future podcast.

我将在未来的播客中介绍这一点。

But some people find that they can't spread their toes out, and they need a little bit of help from toe spreaders.

但有些人发现他们无法伸展脚趾，因此需要脚趾伸展器的帮助。

Yes, there are commercially available toe spreaders that take the form of these kind of stocks that you can put between your toes.

是的，市面上有市售的脚趾扩张器，它们采用这种股票的形式，您可以将其放在脚趾之间。

These are rubber stocks that then spread the toes and can be a little bit uncomfortable at first, but then you get better at it, help you learn to spread your toes.

这些是橡胶垫，可以张开脚趾，一开始可能会有点不舒服，但后来你会变得更好，帮助你学会张开脚趾。

You certainly don't need those things.

你当然不需要那些东西。

You could even just take some paper towel or tissue paper or something of that that's firm and put it between your toes, and that will help you learn to spread your toes.

您甚至可以拿一些纸巾或薄纸或其他坚硬的东西放在脚趾之间，这将帮助您学会张开脚趾。

I'm not suggesting you walk around all day with toe spreaders, although some people actually do that.

我并不是建议你整天带着脚趾伸展器到处走，尽管有些人确实这样做。

But basically what you're doing is you're creating the ability to activate the neural pathways that allow you, excuse me, to spread your toes.

但基本上你所做的是创造激活神经通路的能力，让你，对不起，张开你的脚趾。

I know this might sound silly, but if you do this, you're going to find that your walking, your stance when you're stationary, and certainly if you do any kind of running or cycling, you're going to find that all of those things are going to benefit.

我知道这可能听起来很愚蠢，但如果你这样做，你会发现你的行走、你静止时的姿势，当然，如果你进行任何类型的跑步或骑自行车，你会发现所有这些都会受益。

In addition, there is benefit to strengthening your toes.

此外，对加强脚趾也有好处。

This is something that I'm only now starting to explore.

这是我现在才开始探索的事情。

One way you can do this is by sitting in a chair barefoot, spreading your toes as much as possible, and then seeing whether or not you can lift each toe independently.

一种方法是赤脚坐在椅子上，尽可能分开脚趾，然后看看是否可以独立抬起每个脚趾。

I'm not at the point where I can do that yet.

我还没有到能做到这一点的地步。

I'm still trying to learn how to lift my big toes independent of my other toes.

我仍在努力学习如何独立于其他脚趾抬起我的大脚趾。

Again, all of this is learning how to activate neural pathways to distal parts of your body that serve as stabilizers for the arch of the foot, for the foot itself, for the ankle, for the shin, that carry over to spine stability and a strong spine.

再说一次，所有这些都是在学习如何激活通往身体远端部分的神经通路，这些神经通路充当足弓、脚本身、脚踝、胫骨的稳定器，从而保持脊柱稳定性和强壮的脊柱。

I know it seems kind of wild that we're talking about the feet and toe spreading to benefit your back, but all of these things relate to one another up and down the chain of activation involved in walking, in running, and certainly if you're involved in any other sports, but also just standing around.

我知道，我们谈论脚和脚趾展开以有益于您的背部，这似乎有点疯狂，但所有这些事情在步行、跑步的激活链中都相互关联，当然如果您参与任何其他运动，但也只是站着。

So don't underestimate the power of learning to spread your toes and learning to move your toes independently.

因此，不要低估学习张开脚趾和学习独立移动脚趾的力量。

And then, of course, there's a whole set of exercises that you can find online of how to actually strengthen the individual toes with bands and things of that sort.

当然，您可以在网上找到一整套练习，了解如何使用带子和类似的东西来实际加强各个脚趾的力量。

Pretty advanced stuff.

相当先进的东西。

Most people aren't going to do that.

大多数人不会这样做。

But if you're willing to explore that stuff, it's clear that there are a lot of benefits.

但如果你愿意探索这些东西，很明显会有很多好处。

And again, there's some exciting literature starting to emerge about the benefits of toe strengthening and toe spreading and all that stuff as it relates to, believe it or not, neurocognitive longevity.

再说一遍，一些令人兴奋的文献开始出现，介绍脚趾强化和脚趾伸展的好处，以及所有与神经认知长寿相关的东西，不管你信不信。

I know it sounds wild, but this is actually a literature that's starting to pick up some weight, so it's one that I'm paying attention to and that I'm certainly going to cover in a future podcast.

我知道这听起来很疯狂，但这实际上是一本开始受到重视的文学作品，因此我正在关注它，并且我肯定会在未来的播客中介绍它。

Okay, so we've got strengthening the neck.

好的，我们要加强颈部的力量。

We've got toe spreading at a minimum, making sure that you can spread all your toes, move them independently.

我们的脚趾至少要张开，确保您可以张开所有脚趾，独立移动它们。

That would be great.

那太好了。

What's that going to do?

那要做什么？

That means that when you're standing at rest, that you're creating a stable base for yourself when you're walking, when you're running, and certainly when you're lifting or you're playing any sports.

这意味着当您静止站立时，您在行走、跑步、当然还有举重或进行任何运动时都为自己创造了一个稳定的基础。

You're creating the most stable base for yourself possible.

你正在为自己创造最稳定的基础。

When I say stable base, I don't just mean because the toes are spread.

当我说稳定的基础时，我不仅仅指脚趾张开。

I mean because if you can activate the musculature to spread those toes, or if they're passively in that spread toe position, not touching one another, you're going to be activating some of the musculature that's, I guess for the typical person, we would think of this as in the arch of the foot and the top of the foot and running up to the front of the shin.

我的意思是，因为如果你可以激活肌肉组织来张开这些脚趾，或者如果它们被动地处于张开脚趾的位置，而不是彼此接触，那么你就会激活一些肌肉组织，我想对于典型的人来说，我们会认为这是在脚弓和脚背，一直延伸到胫骨的前面。

That's going to create the most stability for your lower limbs, your upper limbs, your pelvis, and your spine.

这将为您的下肢、上肢、骨盆和脊柱创造最大的稳定性。

Okay?

好的？

Now, in discussions with Dr. Wheeler and discussions with Dr. Starrett and discussions with Dr. Stu McGill, all of them really emphasized that when doing resistance training, that bracing the body by essentially not doing a big belly breath, but filling the body with air so that you essentially create a firmness within the abdominal walls and the spinal erectors and the obliques, so this would be essential in a squat-type movement or other types of movements.

现在，在与Wheeler博士的讨论、与Starrett博士的讨论以及与Stu McGill博士的讨论中，他们都非常强调，在进行抗阻训练时，支撑身体的方法基本上不是进行大腹式呼吸，而是让身体充满空气，这样你就可以在腹壁、竖脊肌和腹斜肌内产生本质上的坚固性，所以这对于深蹲式运动或其他类型的运动来说是必不可少的。

That's beneficial during resistance exercise to create the most stable canister of you, the most stable activation of the musculature around the spine to avoid injury and also to lift the greatest amount of weight.

这有助于在抗阻训练中形成最稳定的状态，最稳定地激活脊柱周围的肌肉组织，以避免受伤，并举起最大的重量。

There's a number of different mechanical advantages and safety advantages that are afforded when we do that.

当我们这样做时，可以提供许多不同的机械优势和安全优势。

This was also something that I discussed with Dr.

这也是我和Dr.讨论过的事情。

Andy Galpin when he did his series on exercise physiology with us.

安迪·加尔平（Andy Galpin）与我们一起完成他的运动生理学系列。

Again, you can find a link to that in the show note captions.

同样，您可以在显示注释标题中找到该链接。

Now, that bracing, that filling of the body with air and that bracing of the abdominals and the musculature, essentially that runs like a belt around the midsection to make yourself strong and stable during those movements, that's all fine and good.

现在，这种支撑，使身体充满空气，以及腹部和肌肉组织的支撑，本质上就像一条围绕中段的带子一样，使自己在这些运动过程中变得强壮和稳定，这一切都很好。

But it turns out that when we're at rest, when we're just standing around, we actually want to do the opposite.

但事实证明，当我们休息时，当我们只是站着时，我们实际上想做相反的事情。

We actually want to relax that musculature and belly breathe.

我们实际上想要放松肌肉组织和腹式呼吸。

Now, I've done an entire episode about breathing and the difference between belly breathing versus breathing where the chest lifts or a combination of both, but we can keep this very simple.

现在，我已经完成了一整集关于呼吸的内容，以及腹式呼吸与胸部抬起呼吸或两者结合的区别，但我们可以保持这个非常简单。

You can do yourself a great favor by trying to remember that when you're at rest, you're just standing around, maybe you're seated or standing and working or you're talking or something of that sort, that you're ideally nasal breathing unless you're speaking or eating or something of that sort, and you are belly breathing.

你可以试着记住，当你休息时，你只是站着，也许你坐着或站着工作，或者你正在说话或类似的事情，你最好是用鼻呼吸，除非你在说话或吃饭或类似的事情，并且你是腹式呼吸。

Okay, so you're actually relaxing the abdominals as you inhale, and the belly is moving out, and then as you exhale, the belly moves in.

好吧，当你吸气时，你实际上是在放松腹部，腹部会向外移动，然后当你呼气时，腹部会向内移动。

So that's the ideal pattern when at rest.

所以这是休息时的理想模式。

The exact opposite of the pattern that you want when you're actively engaging all that musculature for sake of exercise and stability, especially when you're engaging in weight training under loads.

当您为了锻炼和稳定性而积极调动所有肌肉组织时，尤其是在负重下进行重量训练时，这与您想要的模式完全相反。

So that places us at strengthen the front of the neck, toe spreading, and strengthening of the feet, belly breathing at rest.

这样我们就可以加强颈部前部的力量，脚趾张开，加强脚部的力量，休息时腹式呼吸。

And then there's a kind of fun one that's something that I've been incorporating a lot because frankly, I'm not a big fan of doing abdominal work.

然后还有一种有趣的东西，我已经融入了很多，因为坦率地说，我不太喜欢做腹部训练。

It's just not something that I really enjoy doing in the gym or elsewhere, but I know that it's important to have a strong abdominal wall.

这并不是我真正喜欢在健身房或其他地方做的事情，但我知道拥有强壮的腹壁很重要。

It's important to have strong abdominals generally.

一般来说，拥有强壮的腹部很重要。

And yes, occasionally I'll grab onto a bar and I'll do a set of pikes.

是的，偶尔我会抓住一根杠，做一组长矛。

I actually enjoy pikes, bringing my ankles up to my hands and doing that, trying to stop there, doing L sits, things like that.

我实际上很喜欢长矛，将脚踝举到双手上，然后尝试停下来，做 L 坐姿，诸如此类的事情。

I'll do those every once in a while.

我每隔一段时间就会做这些。

But what I've found to be very beneficial and that is more kind of real-world related in the sense that it activates the musculature of the abdominals, you can train your abdominals while doing things that more closely mimic what you do in real life, is to actually stagger one's stance while doing certain forms of resistance training.

但我发现非常有益的，而且更与现实世界相关，因为它激活了腹部的肌肉组织，你可以在做更接近现实生活中所做的事情的同时训练你的腹部，就是在进行某些形式的阻力训练时实际上错开一个人的立场。

Okay, so not during deadlifts, not during squats or anything of that sort, but let's say during dumbbell curls for the biceps, rather than stand with feet parallel, standing with one foot in front of the other, making sure that they are wide enough apart in the lateral plane, as we'll call it.

好吧，所以不是在硬拉期间，不是在深蹲期间或任何类似的事情期间，而是在哑铃弯举二头肌期间，不要双脚平行站立，一只脚在另一只脚前面，确保它们在横向平面上分开足够宽，正如我们所说的那样。

Okay, so far enough away on either side of your belly button so that you're stable, little bend in the knees, and then making sure that your belly button is still facing directly forward.

好的，距离肚脐两侧足够远，以便保持稳定，膝盖稍微弯曲，然后确保肚脐仍然直接面向前方。

This is really key.

这确实是关键。

Not twisting the torso, but making sure that your belly button is facing directly forward and doing curls one arm, then the other arm, one arm, then the other arm, then switching to a stance in which the other foot goes forward and the other foot goes back.

不要扭转躯干，而是确保你的肚脐直接朝前，然后弯曲一只手臂，然后另一只手臂，一只手臂，然后另一只手臂，然后切换到另一只脚向前，另一只脚向后的姿势。

Again, make sure that you're not in a cross-country skier position with the feet very close to your midline, because if they are, you're not going to be stable.

再次强调，确保你的脚没有处于越野滑雪姿势，脚非常靠近中线，因为如果是这样，你就不会保持稳定。

So make sure that they're far enough away from your belly button on either side, that there's a bend in your knee so that you're stable, and then doing curls that way.

因此，请确保它们距离您两侧的肚脐足够远，膝盖弯曲以保持稳定，然后以这种方式进行弯举。

You could also do this for any kind of triceps exercise, like an overhead triceps extension.

您也可以对任何类型的三头肌练习进行此操作，例如过头三头肌伸展。

Those are mainly the exercises in which one could apply this, although there are a few others, maybe for back work, maybe for shoulder work, although I think parallel stance is probably best for that and certainly for leg work.

这些主要是人们可以应用这一点的练习，尽管还有其他一些练习，也许用于背部练习，也许用于肩部练习，尽管我认为平行站立可能最适合这种练习，当然也适合腿部练习。

So what are you doing if you do curls or overhead triceps extension in this way with one foot forward, then the other foot forward?

那么，如果你以这种方式做弯举或过头三头肌伸展，一只脚向前，然后另一只脚向前，你会做什么呢？

What are you doing?

你在干什么？

Well, if you deliberately insist, meaning force yourself to keep your belly button facing exactly forward, and for that reason, sometimes it's helpful to do these in front of a mirror, what you're doing is you're generating anti-rotational forces.

好吧，如果你故意坚持，意思是强迫自己保持肚脐完全朝前，因此，有时在镜子前做这些会很有帮助，你所做的就是产生反旋转力。

You're requiring that your upper body not twist while you're lifting these loads.

您要求在举起这些负载时上半身不要扭曲。

And what that does is it trains the obliques, it trains components of your abdominals, and to some extent, it's training components of your lower back, although not so much as it is the obliques to the abdominals, that are anti-rotation, that are preventing your body from twisting while you're carrying out these movements.

它的作用是训练腹斜肌，它训练腹部的各个部分，在某种程度上，它训练你的下背部的各个部分，尽管不是那么多，而是腹斜肌，它是反旋转的，可以防止你的身体在进行这些动作时扭曲。

And in doing so, you're also mimicking the way that a lot of movements are carried out in daily life.

这样做的同时，你也在模仿日常生活中进行许多动作的方式。

Because if you think about it, it's pretty uncommon that you're going to be lifting things with one arm with feet parallel.

因为如果你仔细想想，你会发现用一只手臂双脚平行地举起东西是很罕见的。

I mean, it happens, okay?

我的意思是，它发生了，好吗？

There are times when feet are parallel and we're lifting something up with both hands.

有时，双脚平行，我们用双手举起东西。

There are times in which you do something similar to kind of the stance that you would be in for a dumbbell curl, with feet parallel in the gym or tricep extensions with feet parallel.

有时你会做一些类似于哑铃弯举的姿势，在健身房中双脚平行，或者双脚平行进行三头肌伸展。

But more often than not, as we move through life, one or the other feet is positioned in front of the other and we're reaching for something or lifting something or we're pulling something.

但通常情况下，当我们在生活中行走时，一只脚或另一只脚放在另一只脚的前面，我们伸手去拿东西，举起东西，或者拉东西。

Those are the patterns that exist more typically in daily life, and those are the patterns of movement that typically people hurt themselves while doing.

这些是日常生活中更常见的模式，也是人们通常在做时伤害自己的运动模式。

They reach down to get something out of a cabinet, they'll reach into the back and they'll twist a bit to grab something in the back, and that's when their back will go.

他们会伸手从柜子里拿出东西，他们会把手伸进后面，然后稍微扭转一下，抓住后面的东西，这时他们的背部就会消失。

Or they're reaching overhead to grab something and they're twisting as they reach with one arm.

或者他们伸手去抓东西，但伸手时身体却发生了扭曲。

So I've certainly found, and this was supported by, again, all of the experts that I spoke to, that staggering one's stance while performing resistance training, typically curls or overhead tricep extensions, there aren't many other things that lend themselves well to this, so those are the two that I'm really focusing on.

所以我确实发现，这一点再次得到了我采访过的所有专家的支持，即在进行阻力训练时，通常是弯举或过头三头肌伸展，要摇晃一个人的姿势，没有太多其他东西可以很好地做到这一点，所以这些是我真正关注的两个。

Doing that while insisting, that is, forcing yourself to keep your belly buttons facing completely forward, okay, not tilting to the side either way, that can really help strengthen the abdominals through the use of what's called anti-rotation.

在坚持的同时做到这一点，也就是说，强迫自己保持肚脐完全向前，好吧，无论如何都不要向侧面倾斜，这确实可以通过使用所谓的反旋转来帮助增强腹部肌肉。

This is also what you're going to experience if you ever take a yoga class and you do a pose where it's arms overhead, like a warrior two pose or a warrior one pose, and they'll say, "Make sure that your belly button is facing completely forward, that you're not twisting to the side too much."

如果你参加瑜伽课，你会做一个手臂举过头顶的姿势，比如战士二式或战士式，他们会说，“确保你的肚脐完全朝前，不要过度扭曲到一侧。”

This is also what the instructor will tell you in a Pilates or a yoga class very often in certain movements where there's a tendency to kind of relax or sag into a twisted upper torso.

这也是教练在普拉提或瑜伽课上经常告诉你的某些动作，在这些动作中，上半身有放松或下垂的倾向。

Of course, there's some yoga and Pilates movements that require that you twist your upper torso, but that's not what we're talking about here.

当然，有些瑜伽和普拉提运动需要扭转上躯干，但这不是我们在这里讨论的内容。

This is when they tell you, "Keep your belly button facing forward." You're generating anti-rotation forces, not just of the abdominals, but as the abdominals connect to the pelvis, and of course, all of that is providing stability for the spine.

这时他们会告诉你：“保持肚脐朝前。”你不仅会产生腹部的反旋转力，而且会在腹部与骨盆的连接处产生反旋转力，当然，所有这些都为脊柱提供了稳定性。

And then if you run down the legs in your mind, that is, and you think about your feet with those nice spread toes and the activated musculature on the base and the top of your feet and running up the front of your shin and your calves, well, you can really imagine how you're creating the most stable positioning on the floor, stable positioning of the spine.

然后，如果你在脑海中沿着腿跑，也就是说，你会想到你的脚有那些漂亮的分开的脚趾，以及脚底和脚顶部激活的肌肉组织，然后沿着你的胫骨和小腿的前部跑，那么，你真的可以想象你如何在地板上创造最稳定的位置，脊柱的稳定位置。

No wonder that the spine is not only going to experience less shearing stress, less pain, but you're also in a position to create a nice, strong chain of activation from the nerves and muscles from the base of the floor all the way up to your neck because you're already strengthening your neck.

难怪脊柱不仅会经历更少的剪切应力、更少的疼痛，而且你还能够从地板底部一直到颈部的神经和肌肉形成一条良好、强大的激活链，因为你已经在强化你的颈部了。

Okay, so in terms of protocols, thus far we've covered Stu McGill's big three.

好的，就协议而言，到目前为止我们已经介绍了 Stu McGill 的三巨头。

Then we talked a little bit about things you can do to relieve pain.

然后我们讨论了一些可以采取的缓解疼痛的措施。

So this was the hanging from a bar with the toes touching the ground, right?

这就是吊在酒吧上，脚趾接触地面，对吗？

As well as the kind of up dog or cobra exercises.

还有那种上犬式或者眼镜蛇式的练习。

And then we talked about five or six things that one can do, including strengthening the neck, spreading the toes, strengthening the feet, et cetera, in order to generate strength and stability distal to the back and thereby to strengthen and pain-proof the back.

然后我们谈到了一个人可以做的五六件事，包括加强颈部、伸展脚趾、加强脚部等等，以产生背部远端的力量和稳定性，从而加强和防痛背部。

Now we're going to cover four final protocols to strengthen your back, pain-proof your back, and allow you the greatest degree of mobility, both for sake of mobility during exercise and in daily living.

现在，我们将介绍四个最终方案，以增强您的背部、减轻背部疼痛，并让您获得最大程度的活动能力，无论是为了锻炼期间还是日常生活中的活动能力。

The first of those four protocols is going to be to activate and strengthen, and in some cases de-spasm the medial glute, which is a muscle that most people don't think about.

这四个方案中的第一个是激活和强化臀内侧肌，并在某些情况下解除臀肌内侧痉挛，这是大多数人都没有想到的肌肉。

The medial glute is involved in stabilizing the hips as you walk, as you run, okay?

当你走路或跑步时，内侧臀肌参与稳定臀部，好吗？

So it's going to prevent the pelvis from moving from side to side.

因此，它将防止骨盆从一侧移动到另一侧。

It's one that when it weakens or when you have trouble activating it, can lead to some forms of what is perceived as lower back pain.

当它减弱或激活它遇到困难时，可能会导致某些形式的腰痛。

So if you reach to your lower back and you feel these two kind of almost like nodules at the top of your pelvis, a lot of people will experience pain in and around that region, or maybe even as a kind of a belt of pain around that area, more or less.

因此，如果您到达下背部并感觉到骨盆顶部的这两个几乎像结节的东西，很多人都会在该区域及其周围感到疼痛，或者甚至可能或多或少地在该区域周围出现一种疼痛带。

And in some, not all cases, but in some cases, that's due to lack of medial glute activation, or in some cases, it's due to spasming of musculature in that region.

在某些情况下，不是所有情况下，但在某些情况下，这是由于缺乏内侧臀肌激活，或者在某些情况下，这是由于该区域的肌肉组织痉挛。

It's really hard to tell, unless you're being assessed by an expert, which one it is.

除非你正在接受专家的评估，否则真的很难分辨到底是哪一位。

Again, that's not what we're here to do.

再说一遍，这不是我们来这里的目的。

What I am here to do is to provide you a protocol that I've found to be tremendously beneficial for relieving the sort of lower low back pain and the kind of pain that even extends into the top of the glutes that many people experience, especially if you've been sitting a lot, if you've been driving a lot, flying a lot, if you find yourself doing a lot of hip hinging exercise, like squats, and then you travel, so you're sitting on a plane for a while, and you don't pay mind to really stay in a flat back or arched back position.

我来这里的目的是为你提供一个方案，我发现它对于缓解许多人经历过的下腰痛和甚至延伸到臀肌顶部的疼痛非常有益，特别是如果你经常坐着，如果你经常开车，经常坐飞机，如果你发现自己做了很多髋关节铰链运动，比如深蹲，然后你旅行，所以你在飞机上坐了一段时间，你不会注意保持平背或弓背位置。

By the way, if you're somebody who has disc bulging in that direction that we talked about before and can benefit from doing those cobra poses or up dog pushups, if you travel or drive or you're seated a lot for work, I and many others find it really beneficial.

顺便说一句，如果你的椎间盘在我们之前讨论过的那个方向上凸出，并且可以从眼镜蛇式或上犬式俯卧撑中受益，如果你旅行或开车，或者你经常坐着工作，我和许多其他人都发现这确实有益。

Just take a towel and just roll it up and put it so that you maintain the arch in your lower back so you're not rounding in your seat.

只需拿一条毛巾，将其卷起来并放置，这样您就可以保持下背部的拱形，这样您就不会在座位上打圆。

That can be really useful, and it makes perfect sense if you think about it, given what we were talking about before with the squeezing out of the cream of the Oreo cookie in that direction.

这真的很有用，考虑到我们之前讨论的从那个方向挤出奥利奥饼干奶油的情况，如果你仔细想想，这是完全有道理的。

You want to make sure that you're not rounding your lower back too much.

您要确保您的下背部没有过度弯曲。

Keeping it straight or a little bit arched is going to be beneficial.

保持笔直或稍微弯曲是有益的。

Not overly arched, but straight or a little bit arched in a rolled-up towel or something of that sort that you can put in your lower back can really be helpful for that.

不要过度拱形，而是笔直或稍微拱形，用卷起的毛巾或类似的东西放在下背部，这确实会有帮助。

Now, the protocol here is to essentially activate and despasm the medial glute.

现在，这里的方案是从本质上激活并解除臀内侧痉挛。

This is actually a protocol that I learned from Jeff Cavaliere long before I ever met him or he was on the podcast, which he's been on the podcast.

这实际上是我在认识杰夫·卡瓦利埃（Jeff Cavaliere）或他上播客之前很久就从他那里学到的一个协议，他一直在播客上。

Jeff Cavaliere has a YouTube channel called "Athlean-X," which has tons of zero-cost protocols for resistance training, for cardiovascular training.

Jeff Cavaliere 有一个名为“Athlean-X”的 YouTube 频道，其中有大量用于阻力训练和心血管训练的零成本方案。

He just provides so much useful information.

他只是提供了很多有用的信息。

Again, zero cost.

再次，零成本。

I've actually paid for his programs.

我实际上已经为他的节目付费了。

No, he didn't ask me to say that.

不，他没有要求我这么说。

He doesn't pay me to say that.

他没有付钱让我这么说。

Over the years, I've paid to use various programs from "Athlean-X," and they've benefited me tremendously.

多年来，我付费使用了“Athlean-X”的各种程序，它们让我受益匪浅。

I've customized them a bit for myself.

我为自己定制了一些。

But in any case, love the work he does, grateful to call him a friend, extremely grateful that he was a guest on this podcast.

但无论如何，热爱他所做的工作，感激称他为朋友，非常感激他是这个播客的嘉宾。

We'll provide a link to the episode that he did talking about exercise and exercise physiology and nutrition in the show note captions.

我们将在节目注释标题中提供他谈论运动、运动生理学和营养的那一集的链接。

In any event, the protocol here is to activate and, in some cases, despasm the medial glutes, which can be done in a very straightforward way where you lie on your side, essentially like you were going to do a side plank.

无论如何，这里的方案是激活内侧臀肌，并在某些情况下解除其痉挛，这可以通过非常简单的方式完成，您可以侧躺，基本上就像要做侧平板支撑一样。

So you've got your elbow and your forearm on the ground, making that fist.

所以你的肘部和前臂放在地上，握紧拳头。

You would imagine you'd go into a side plank, except no. You're going to keep the lower leg, the leg that's in contact with the floor, against the floor.

你可能会想象自己会进入侧平板支撑，但事实并非如此。您将保持小腿（与地板接触的腿）靠在地板上。

You're going to take the leg that's on top, you're going to point the toe down.

你要抓住上面的那条腿，你要把脚趾朝下。

Okay?

好的？

So you're not bridging up into a side plank.

所以你不会桥接侧板。

You're just resting on the floor on your side.

你只是侧身躺在地板上。

You take that top leg, point the toe down, you bring that toe out in front of you, touch it to the floor, and then you're going to bring your heel back, you're going to extend it, not overextend it, but extend it as far as you can with your heel pointed toward the back wall and up towards the ceiling.

你抬起那条上面的腿，脚趾朝下，你把脚趾放在你面前，接触地板，然后你将脚后跟向后拉，你要伸展它，不要过度伸展它，而是尽可能地伸展它，让你的脚后跟指向后墙并向上指向天花板。

So you're trying to maintain that downward-pointed toe effort.

所以你要努力保持脚趾向下的努力。

Okay?

好的？

Then you're going to lower it again, touch, bring it all the way back up.

然后你要再次降低它，触摸，将其完全拉回原位。

You're going to do that for maybe five to 10 repetitions, and then on the final repetition, you're going to hold it there in that raised position, not as long as you can, but probably anywhere from 10 to 20 seconds, depending on how much strength you have in your medial glutes to be able to do that.

你可能会重复这个动作 5 到 10 次，然后在最后一次重复时，你要把它保持在那个抬高的位置，不是尽可能长，但可能是 10 到 20 秒，具体取决于你的内侧臀肌有多少力量能够做到这一点。

And if you like, you can also take your hand on the side of the foot that you're raising.

如果您愿意，也可以将手放在抬起的脚的一侧。

Okay?

好的？

So if you're lying on your left side, you're going to take your right hand and you're going to take your thumb and put it right at the top of your glutes, and you'll feel when the leg is fully extended back with the heel towards the back wall and ceiling, you'll feel the muscle activate there, and you can kind of push against it.

因此，如果你左侧卧，你将握住你的右手，你将握住你的拇指，将其放在臀部的顶部，当腿完全向后伸展，脚后跟朝向后墙和天花板时，你会感觉到那里的肌肉被激活，你可以推它。

What are you doing when you do this?

当你这样做的时候你在做什么？

You're activating the medial glute.

你正在激活臀肌内侧。

You're, in some cases, despasming the medial glute and some of the musculature around there, and many people find that they get considerable pain relief of that low, low back region when they do this exercise.

在某些情况下，你可以缓解臀部内侧和周围一些肌肉组织的痉挛，许多人发现，当他们进行这项练习时，他们的下腰部疼痛得到了显着的缓解。

You, of course, would want to switch to the other side, even if you're not experiencing pain on the other side, and do the same thing for the opposite side.

当然，即使您的另一侧没有感到疼痛，您也会想要切换到另一侧，并对另一侧做同样的事情。

So lying on your right-hand side, taking then your left leg, pointing the toe down, putting it in front of you, bringing it back, doing multiple repetitions of that, and then holding it in a static hold while feeling that medial glute get activated, and then taking some rest.

所以，躺在你的右手边，然后抬起你的左腿，脚趾朝下，把它放在你面前，把它拉回来，重复多次，然后保持静态，同时感觉臀部内侧被激活，然后休息一下。

This is the sort of thing that you can do if you're experiencing low, low back pain to see if it provides some relief.

如果您感到腰痛，您可以这样做，看看是否能缓解一些症状。

Many people find it does provide that relief.

许多人发现它确实提供了这种缓解。

If, of course, it exacerbates your pain, please stop doing it.

当然，如果它加剧了您的疼痛，请停止这样做。

You never want to exacerbate pain in any kind of way.

您永远不想以任何方式加剧疼痛。

But many people find that it relieves the pain in that low, low back region, and it does so not just during the exercise, but in the minutes and hours following.

但许多人发现它可以缓解下腰部的疼痛，而且不仅在锻炼期间，而且在接下来的几分钟和几小时内都能起到作用。

You may need to repeat this a couple times per day.

您可能需要每天重复几次。

You may need to adjust your other activities, including exercise.

您可能需要调整其他活动，包括锻炼。

It really depends on the severity of your back pain and injury, the nature of it, et cetera.

这实际上取决于背痛和受伤的严重程度、性质等等。

However It's something that many people, including I, also include in our regular routines.

然而，包括我在内的许多人也将其纳入我们的日常生活中。

I'll sometimes do this as part of a warm-up on leg day.

有时我会这样做，作为腿部日热身的一部分。

I'll sometimes do this just while watching TV or something, which I don't do terribly often, but I'll just take a couple of minutes, literally just two minutes or three minutes, and I'll do a couple sets of these on either side just to maintain that neuromuscular activation of the medial glute.

有时我会在看电视或其他事情时这样做，我不经常这样做，但我只会花几分钟，实际上只是两分钟或三分钟，我会在两侧做几组，只是为了维持内侧臀肌的神经肌肉激活。

Some people, I would say most people, are not very good at activating that medial glute region.

有些人，我想说的是大多数人，不太擅长激活臀部内侧区域。

If you're somebody who is being conscientious and doing a lot of posterior chain work, such as kettlebell swings on a regular basis, you're doing glute ham raises, which I'm a huge fan of.

如果你是一个认真负责并做大量后链训练的人，例如定期摆动壶铃，那么你正在做臀腿抬高，这是我的超级粉丝。

I'll do an entire video about posterior chain and why I'm such a big fan of glute ham raises.

我会制作一个关于后链的完整视频，以及为什么我这么喜欢臀腿抬高。

Unfortunately, you need a specialized piece of equipment to do them, or Nordic curls, such a big fan of Nordic curls, glute ham raises, et cetera, for all sorts of reasons.

不幸的是，你需要一个专门的设备来完成这些动作，或者北欧卷发，由于各种原因，你是北欧卷发、臀腿举高等等的忠实粉丝。

Strengthening the back, strengthening the posterior chain, making sure you can still generate power in the pelvic region, lower back region, while maintaining posture, especially as you age, all of that.

加强背部，加强后链，确保您仍然可以在骨盆区域、下背部区域产生力量，同时保持姿势，尤其是随着年龄的增长，所有这些。

I'll talk more about those in a future episode of "The Huberman Lab" podcast.

我将在未来的“胡伯曼实验室”播客中详细讨论这些内容。

But the point is this, many people just fail to get activation of the glutes in a way that supports their lower back and allows them to strengthen their back to the extent that they would otherwise.

但问题是，许多人就是无法激活臀肌来支撑下背部，并让他们的背部力量达到原本可以达到的程度。

And much of the time, it's not just a failure to activate the glutes, because of course, there are many ways to activate the glutes.

而且很多时候，不仅仅是无法激活臀肌，因为当然，激活臀肌的方法有很多种。

There are all sorts of exercises you can read about online.

您可以在线阅读各种练习。

But a failure to activate the medial glute muscles in particular that people need to overcome by strengthening those nerve-to-muscle pathways.

但是，人们需要通过加强这些神经到肌肉的通路来克服无法激活臀肌内侧肌肉的问题。

And of course, I'm talking about activation of the medial glutes and despasm of the medial glute, which is really what happens when you hold that medial glute contraction for some period of time, then afterwards you allow some relaxation in those neural pathways.

当然，我说的是臀肌内侧的激活和臀肌内侧的解痉，这实际上是当你保持臀肌内侧收缩一段时间，然后你让这些神经通路放松一些时会发生的情况。

That is often, again, not always, but often the cause of that low, low back pain.

这通常是，并非总是，但经常是腰痛的原因。

So if you have low, low back pain and it's safe for you to perform this exercise, I encourage you to give it a try.

因此，如果您有腰痛，并且进行此练习对您来说是安全的，我鼓励您尝试一下。

Again, it requires no equipment, it's very easy, takes almost no time, and at least for me and many others that I've spoken to, it has been tremendously helpful in relieving that lower back pain by despasm of the medial glute and at the same time allowing for nerve-to-muscle activation of the medial glute, such that the medial glutes can be active when they need to in order to stabilize the pelvis and allow for the strongest possible pelvic spine interface.

再说一遍，它不需要任何设备，非常简单，几乎不需要时间，至少对我和我交谈过的许多其他人来说，它通过解除内侧臀肌痉挛来缓解腰痛，同时允许内侧臀肌的神经到肌肉激活，这样内侧臀肌可以在需要时活跃起来，以稳定骨盆并允许尽可能最强的骨盆脊柱界面。

Okay, so the next protocol is one that you can do essentially anywhere.

好的，下一个协议基本上可以在任何地方执行。

It takes almost no time, and it's a wonderful one because it allows for stretching of the psoas muscle.

这几乎不需要时间，而且这是一件很棒的事情，因为它可以拉伸腰肌。

Right?

正确的？

The muscle that is easy to say and hard to spell, psoas.

说起来容易拼起来难的肌肉，就是腰肌。

It's P-S-O-A-S.

这是 P-S-O-A-S。

Right?

正确的？

I think the P is generally silent.

我觉得P一般都是沉默的。

You say psoas muscle.

你说的是腰肌。

The psoas muscle is involved in connecting the spine to the pelvis.

腰肌参与连接脊柱和骨盆。

Okay?

好的？

It also has an interaction with the diaphragm that's really important, this muscle that's important for breathing, and many people have tightening of the psoas, tightening of the hip flexors.

它还与隔膜有相互作用，这非常重要，这种肌肉对呼吸很重要，许多人都会收紧腰肌，收紧髋屈肌。

But being able to stretch the psoas muscle is something that provides a ton of relief to the tightness that one can experience from sitting too much, from being in a hip hinge position too much, especially if you're doing heavy hip hinge work, and then you're sitting or driving a lot.

但是，能够伸展腰肌可以极大地缓解由于坐得太多、髋部铰链位置过多而产生的紧绷感，特别是当你正在进行繁重的髋部铰链工作，然后你经常坐着或开车时。

And many people also just carry a lot of stress in their midsection, and relieving or stretching the psoas can be very beneficial.

许多人的腹部也承受着很大的压力，缓解或伸展腰肌可能非常有益。

Okay?

好的？

There's a lot about this that could be said.

关于这一点，可以说的有很多。

In fact, I'll probably do an entire episode about psoas and fascia.

事实上，我可能会做一整集关于腰肌和筋膜的节目。

Okay, I know there's a lot of requests to talk about fascia, but it's far too much to get into now.

好的，我知道有很多人要求谈论筋膜，但现在讨论的内容太多了。

Here's the protocol that I do believe everyone can benefit from.

这是我相信每个人都可以从中受益的协议。

I don't care how bendy you are, how rigid you are, how big you are, how lithe you are, how slim you are, this is a wonderful exercise.

我不在乎你有多柔韧，你有多僵硬，你有多大，你有多柔软，你有多苗条，这都是一个很棒的练习。

It just feels so good, and it allows you to afterwards be in a long spine posture to really feel opened up at the hips, if you will.

它的感觉非常好，如果你愿意的话，它可以让你之后处于一个长脊柱姿势，真正感觉到臀部被打开。

Now I'm using yoga-type language, but I think you understand what I mean.

现在我用的是瑜伽式的语言，但我想你明白我的意思。

And it is a great stress reliever as well, which is essentially to do what looks like a warrior two position in yoga.

它也是一种很好的缓解压力的方法，本质上就是做瑜伽中看起来像战士的两个姿势。

So you're essentially doing a lunge, okay, where you're going to lunge with one leg back and the other leg forward.

所以你本质上是在做弓步，好吧，你将一腿向后，另一条腿向前。

Of course, that's a lunge.

当然，这是一个冲刺。

And then you're going to take the hand on the same side as the leg that's extended behind you, reach that toward the ceiling, okay, and then you're going to rotate pinky clockwise.

然后你要把手放在你身后延伸的腿的同一侧，把手伸向天花板，好吧，然后你要顺时针旋转小指。

Okay?

好的？

The other way to think about this is to put the palm of your hand parallel to the ceiling.

另一种思考方法是将手掌与天花板平行。

If you're doing it outside, parallel to the sky.

如果你在外面做，与天空平行。

Okay?

好的？

So you're going to get into the longest lunge that you safely can for you, okay, that's going to differ for everybody, and then you're going to raise the arm on the same side as the leg that's extended backward, and you're going to go parallel palm to the sky or to the ceiling.

所以你要进入你可以安全地进行的最长的弓步，好吧，这对每个人来说都是不同的，然后你将在向后伸展的腿的同一侧举起手臂，然后你的手掌将与天空或天花板平行。

This will provide a stretch all the way, or you should feel a stretch all the way from your wrist down past your hip and possibly even into the foot that's behind you.

这将提供全程拉伸，或者您应该感觉到从手腕一直向下经过臀部，甚至可能延伸到身后的脚的拉伸。

Now, Dr. Stuart McGill showed me this.

现在，斯图尔特·麦吉尔博士向我展示了这一点。

I've certainly done warrior two pose in yoga classes and when I've done yoga at home from time to time.

我当然在瑜伽课上做过战士二式，有时在家做瑜伽时也做过。

I wasn't new to raising an arm overhead while stretching in a lunge position.

我对在弓步姿势伸展时将手臂举过头顶并不陌生。

But Dr. Stu McGill was the one who really emphasized that by putting the palm parallel to the sky, to the ceiling, and twisting a bit so that you're turning that pinky toward, I would say, the best way to describe this is to turn that pinky toward your head, okay, not away from your head, but toward your head, while still maintaining a flat palm and reaching as much as you can and extending all the way from the heel of that back foot all the way up to your palm, that you're getting stretching not just of the psoas, but that you're also getting activation of some of the neurofascial aspects going from palm all the way to heel that provide some relief, that is some relaxation of the musculature that otherwise is providing tension of the spine pelvic interface, and that can allow for better posture, longer spine And at the same time, strong spine positioning after you do the exercise.

但斯图·麦吉尔博士真正强调的是，通过将手掌平行于天空、天花板，并稍微扭转，使小指转向，我想说，描述这一点的最好方法是将小指转向您的头部，好吧，不是远离您的头部，而是朝向您的头部，同时仍然保持手掌平坦，并尽可能地伸展，从后脚的脚后跟一直延伸到您的手掌，您不仅得到了伸展腰肌，但你也会激活从手掌一直到脚后跟的一些神经筋膜方面，这会提供一些缓解，即肌肉组织的一些放松，否则会提供脊柱骨盆界面的张力，并且可以允许更好的姿势，更长的脊柱，同时在你做完练习后，使脊柱定位更牢固。

And of course, you want to do this on both sides.

当然，您希望双方都这样做。

Now, I realize that many of you are just listening to this, you're not watching this, but even for those of you that are watching on YouTube, it's very difficult since I'm seated behind a desk to show you the proper form of this exercise, which is why we've provided a link to a visual of this exercise in the show note captions that you can go look at otherwise.

现在，我意识到你们中的许多人只是在听这个，你们没有在看这个，但即使对于那些在 YouTube 上观看的人来说，这也是非常困难的，因为我坐在桌子后面向你们展示这个练习的正确形式，这就是为什么我们在节目注释标题中提供了这个练习的视觉效果的链接，您可以通过其他方式查看。

But hopefully it's clear to you.

但希望你很清楚。

It's basically a lunge, front leg slightly bent at the knee, back leg perhaps slightly bent, but extended behind you, so you're in a lunge position.

它基本上是一个弓步，前腿在膝盖处稍微弯曲，后腿可能稍微弯曲，但延伸到你身后，所以你处于弓步位置。

Arm on the same side as the extended leg raised overhead, palm parallel to the ceiling, okay, with arm extended, and turning your wrist a bit so that your pinky is more or less trying to point towards your head.

手臂与伸直的腿在同一侧举过头顶，手掌与天花板平行，好吧，手臂伸直，稍微转动手腕，让小指或多或少地试图指向你的头部。

Although most people, including myself, probably don't have the flexibility to do that all the way so that your pinky is pointed towards your head.

尽管大多数人，包括我自己，可能都没有足够的灵活性来让小指指向你的头部。

I encourage you to experiment with this a little bit until you feel that stretch all the way from hand down to heel.

我鼓励你尝试一下，直到你感觉到从手到脚跟一直拉伸。

It feels really good to do.

做起来感觉真的很好。

You can hold it for anywhere from five to 10 seconds.

您可以在任何地方保持 5 到 10 秒。

You can exhale or inhale.

您可以呼气或吸气。

It doesn't really matter.

这并不重要。

You can just breathe normally.

你可以正常呼吸。

The point here is that you're getting a terrific stretch of the psoas.

这里的重点是你的腰肌得到了极大的伸展。

You then switch to the other side, get a terrific stretch of the other side psoas.

然后换到另一侧，充分伸展另一侧的腰肌。

And after you move out of this pose, you will definitely feel as if you sort of have "lengthened the spine." The extent to which you have lengthened the spine isn't clear.

当你离开这个姿势后，你肯定会感觉好像你已经“拉长了脊柱”。脊柱延长的程度尚不清楚。

What more likely has happened is that you have some relaxation and perhaps even some lengthening between the spine and pelvic connection.

更可能发生的情况是，您的脊柱和骨盆连接之间有所放松，甚至可能有所延长。

So then you can sit upright, nice straight spine, and you're not being pulled forward by that tightened psoas that connects the spine to the pelvis.

这样你就可以坐直，脊柱笔直，并且你不会被连接脊柱和骨盆的收紧的腰肌拉向前。

Okay, so that's sort of the simplest way that I can describe all that.

好的，这是我能描述这一切的最简单的方式。

It's a wonderful exercise to do.

这是一个很棒的练习。

You can do it in an airport.

您可以在机场进行。

You can do it when you get home.

你回家后就可以做。

You can do it when you get out of the car.

下车后即可进行。

It's one of those things that provides a ton of relief in terms of kind of stress and compression and C shaping of the spine from sitting that most all of us are doing too much of these days.

它是其中之一，可以极大地缓解坐姿带来的压力和压缩以及脊柱的 C 形形状，而我们现在大多数人都做了太多的事情。

And as Dr. Stu McGill will explain when he comes on the podcast, it also provides some both activation and relaxation of the nerve to fascial to muscle interface that's so critical for having a strong and pain-free spine.

正如 Stu McGill 博士在播客中将解释的那样，它还可以激活和放松神经、筋膜和肌肉界面，这对于拥有强壮且无痛的脊柱至关重要。

Okay, so the final protocol I want to share with you today, believe it or not, is purely mental.

好吧，不管你信不信，我今天想与大家分享的最终协议纯粹是心理上的。

It's purely cognitive.

这纯粹是认知性的。

It doesn't involve any movement.

它不涉及任何运动。

What it does involve is developing an awareness of your movement patterns as you move through your daily life, including exercise, but not limited to exercise.

它所涉及的是在日常生活中培养对运动模式的认识，包括锻炼，但不限于锻炼。

What do I mean by this?

我这是什么意思？

Well, based on what I told you at the beginning of today's episode and throughout today's episode, you are now armed with knowledge about the different components of back anatomy, the vertebrae, the discs, the nerves, the muscles, and how those relate to one another, and how bulging, that is herniating of the discs, or I would hope not, but even rupturing of the discs or inflammation in a particular spinal segment, or maybe tonic static contraction at the level of the neck or lack of strength in the feet, how that could create back pain, how that could limit back mobility, how that could limit overall mobility.

好吧，根据我在今天这一集开始和整个今天的节目中告诉你的内容，你现在已经了解了背部解剖学的不同组成部分，椎骨，椎间盘，神经，肌肉，以及它们之间的相互关系，以及椎间盘突出的程度，或者我希望不是，但甚至椎间盘破裂或特定脊柱节段的炎症，或者可能是颈部或颈部水平的强直性静态收缩，脚部缺乏力量，这会如何导致背痛，这会如何限制背部活动，这会如何限制整体活动能力。

So the final protocol of today's episode is for you to really pay attention to any pain you might happen to have in your back region and any kind of limitation you have in terms of its ability to manage loads or to generate the kinds of movement that you need for your life.

因此，今天这一集的最后一个协议是让您真正关注您的背部区域可能发生的任何疼痛，以及您在管理负荷或产生您生活所需的运动的能力方面的任何限制。

What do I mean by this?

我这是什么意思？

Well, if you're somebody who has a lot of lower back stiffness, lower back pain, you might ask yourself, "Okay, when I drive, when I sit, even if I use a standing desk, what is the position of my feet?

好吧，如果你是一个经常腰部僵硬、腰部疼痛的人，你可能会问自己，“好吧，当我开车时，当我坐着时，即使我使用站立式办公桌，我的脚的位置是什么？

Are they directly underneath my pelvis?

它们直接位于我的骨盆下方吗？

Am I rounding my back?" If you're somebody who has a lot of pain in your low to mid back and you find just by way of observation that you're rounding your back a lot of the time, either because you're texting or typing, maybe you need to take a towel, roll it up, and put it in your lower back region.

我是不是弯着腰了？”如果您的下背部到中背部非常疼痛，并且通过观察您发现自己经常弓起背部，无论是因为发短信还是打字，也许您需要拿一条毛巾，将其卷起来，然后将其放在下背部区域。

Maybe you need to just spend a little bit more time each day, not all day, but a little bit of time being consciously aware of maintaining a little bit of lower back arch or maybe even a straight back if you can't arch your back in that way.

也许你需要每天多花一点时间，而不是一整天，而是花一点时间有意识地保持一点下背部弓形，或者如果你不能以这种方式弓起背部，甚至可能保持直背。

If you're somebody who's standing at your standing desk or even just talking to friends or family members, do you always lean to one side?

如果您站在站立式办公桌前，甚至只是与朋友或家人交谈，您是否总是倾向于一侧？

Do you always relax to one hip?

你总是放松一侧臀部吗？

Is that because you're not activating the medial glute on one side more than the other, or either?

这是因为你没有比另一侧更多地激活一侧的臀内侧肌，还是两者兼而有之？

Or is it because you tend to stand with one foot in front of the other, or you're not maintaining enough toe spread, or you don't have the strength in your feet to kind of stabilize yourself?

或者是因为您倾向于将一只脚放在另一只脚前面，或者您没有保持足够的脚趾伸展，或者您的脚没有力量来稳定自己？

Are you relaxed with your breathing and letting your belly go out when you're not exercising?

当你不运动时，你的呼吸是否放松，腹部向外张开？

These are the sorts of things that once you start to observe, and by the way, you don't have to become neurotically self-observant all the time about your back and your breathing and your foot position.

一旦你开始观察这些事情，顺便说一句，你不必一直神经质地自我观察你的背部、你的呼吸和你的脚的位置。

That's not what we want.

那不是我们想要的。

Okay?

好的？

That is absolutely not the goal here.

这绝对不是这里的目标。

But if you're experiencing back tightness or shoulder tightness, you should ask yourself, are you constantly like thumbs pointed in, shoulders rolled forward?

但如果你感到背部紧张或肩膀紧张，你应该问问自己，你是否经常像拇指朝内、肩膀向前滚动？

Are you doing enough pulling exercises to balance out all the pushing exercises you might be doing, like push-ups and shoulder presses and bench presses?

您是否做了足够的拉练习来平衡您可能正在做的所有推练习，例如俯卧撑、肩部推举和卧推？

Make sure you're balancing the back musculature and the shoulder and chest musculature.

确保平衡背部肌肉组织以及肩部和胸部肌肉组织。

These kinds of things are extremely valuable to pay attention to because oftentimes the origin of your back pain or the origin of your sciatica or the origin of your neck pain and tension is something that can be fairly simply remedied.

这类事情非常值得关注，因为通常背痛的根源、坐骨神经痛的根源或颈部疼痛和紧张的根源是可以相当简单地治愈的。

It doesn't necessarily mean you have an injury.

这并不一定意味着您受伤了。

Maybe you have a small degree of disc bulging, and if so, what direction is that bulging?

也许你有轻微的椎间盘突出，如果是这样，突出的方向是什么？

Is it toward the front of your spine, the side?

是朝向脊柱的前面还是侧面？

Is it toward the back?

是朝向后面吗？

And if so, what are you going to do to adjust it?

如果是这样，你将采取什么措施来调整它？

Are you going to do one or two sets of those cobra push-ups each day?

您每天会做一组或两组眼镜蛇俯卧撑吗？

Are you going to put that towel rolled up behind your back in order to make sure that bulge doesn't increase further?

你会把那条毛巾卷在背后，以确保凸起不会进一步增加吗？

Are you going to avoid doing a lot of crunching in the gym?

你会避免在健身房做大量的仰卧起坐吗？

Many of you are going to need to avoid doing crunching and finding other ab exercises like the roll-up to do in order to still strengthen your abdominals, which is so important for stabilizing the spine and having a strong pain-free back.

你们中的许多人需要避免进行仰卧起坐，而寻找其他腹部练习，例如卷起，以仍然增强腹部力量，这对于稳定脊柱和拥有强壮的无痛背部非常重要。

But you don't want to generate more forward rolling and bulging of the discs out the back of the spine for all the reasons that are now obvious to you.

但您不希望椎间盘在脊柱后部产生更多的向前滚动和凸出，原因现在对您来说是显而易见的。

So this final protocol is one that I could go on For hours about, but really it's for you to think about for just a couple of minutes, for a couple of days.

所以这个最终的协议是我可以持续几个小时的协议，但实际上它只需要你思考几分钟，几天。

And just pay attention to your movement patterns, how you stand at rest, how you breathe at rest, whether or not you're using best possible posture, or whether or not you're using postures and patterns of overuse in your daily life and in sport.

只需注意您的运动模式、休息时的站立方式、休息时的呼吸方式、是否使用了最佳姿势，或者在日常生活和运动中是否使用了过度使用的姿势和模式。

These things can really build up some strong imbalances in neuromuscular activation patterns that over time can translate into pain, and even if they don't translate into pain, can translate into a weakened back system.

这些东西确实会在神经肌肉激活模式中造成一些严重的不平衡，随着时间的推移，这些不平衡会转化为疼痛，即使它们没有转化为疼痛，也可能会转化为背部系统的衰弱。

Or put more appropriately, a weakened body system where you're always sagging one shoulder, or you're not breathing properly because your chin is always towards your chest.

或者更恰当地说，身体系统虚弱，你总是一侧肩膀下垂，或者你呼吸不正常，因为你的下巴总是朝向你的胸部。

These kinds of things.

诸如此类的事情。

Now, today's episode is certainly not geared towards fixing every aspect of your posture, your movement patterns, strengthening your back, and removing your back pain.

现在，今天的节目当然不是为了修复您的姿势、运动模式、加强背部和消除背部疼痛的各个方面。

However, I will say that thanks to the information that's out there from the peer-reviewed literature and from these fabulous practitioners, again, MDs, PTs, folks even in the chiropractic community.

然而，我要说的是，感谢来自同行评审文献和这些出色的从业者、医学博士、物理治疗师、甚至脊椎按摩疗法界的人们的信息。

I say even because oftentimes they take a lot of heat from people in the other communities, but again, there's a range of quality of practitioners in all these different domains.

我之所以这么说，是因为他们常常会受到其他社区人们的强烈批评，但同样，所有这些不同领域的从业者的素质也各不相同。

They've really started to explore these different aspects of back strengthening and removing pain from the back in ways that sure they come to the table through different lenses of training, right?

他们确实已经开始探索背部强化和消除背部疼痛的不同方面，确保他们通过不同的训练镜头来到桌面上，对吗？

Some are going to talk about laser therapy.

有些人会谈论激光疗法。

And by the way, we didn't cover that on purpose.

顺便说一句，我们并不是故意报道这一点的。

There's a little bit of evidence, but it's not super strong for laser therapy for the back.

有一些证据，但对于背部激光治疗来说并不是非常有力。

Okay.

好的。

There, I just upset all the people who are into laser therapy.

在那里，我只是让所有热衷于激光治疗的人感到不安。

We'll get into that in a future episode.

我们将在以后的剧集中讨论这个问题。

Sure, there's evidence that Pilates, that yoga, walking has been shown to be tremendously beneficial for back pain.

当然，有证据表明普拉提、瑜伽、步行已被证明对缓解背痛非常有益。

There's wonderful evidence for any and all of those different practices.

所有这些不同的做法都有很好的证据。

What I've tried to focus on today were protocols that practitioners who spend most, if not all of their careers thinking about strengthening the back and pain-proofing the back generally agree on.

今天我试图关注的是那些花费大部分（如果不是全部）职业生涯来思考加强背部和防痛背部的从业者普遍同意的协议。

Okay, I realize there isn't going to be universal consensus, but they generally agree that Stu McGill's big three, the curl-up, the side plank, the bird dog.

好吧，我知道不会有普遍的共识，但他们普遍同意斯图·麦吉尔的三巨头：弯举、侧平板支撑和鸟狗式。

They generally agree that strengthening the stabilization muscles and pathways from feet up to hips and all the way to shoulders and top of the head, including the neck, including breathing in a particular way while relaxed, while not exercising.

他们普遍同意加强从脚到臀部、一直到肩膀和头顶（包括颈部）的稳定肌肉和通路，包括在放松时以特定方式呼吸，而不是锻炼。

Again, those would be belly breaths, ideally through the nose unless you're talking or you're eating.

再说一遍，这些都是腹式呼吸，最好是通过鼻子，除非你正在说话或正在吃饭。

Making sure that your abdominals are strong, not just from crunching, but that you're activating the obliques, that the muscles between your ribs are strong.

确保你的腹部强壮，不仅仅是通过卷腹，而且还可以激活斜肌，肋骨之间的肌肉强壮。

Something that can really benefit from anti-rotation work, so that you can generate a stiff, stable spine, which is great, provided you can do that when you want to voluntarily, and then you can relax, and you can move about your day still in great posture, still in a strong position, but without having to brace all the time, which is obviously something you don't want to have to do as you move through your life.

这是真正可以从抗旋转工作中受益的东西，这样你就可以产生一个僵硬、稳定的脊柱，这很好，只要你愿意的时候就可以做到这一点，然后你就可以放松，你可以在一天中保持良好的姿势，仍然处于强有力的位置，但不必一直支撑，这显然是你在生活中不希望做的事情。

And having a number of different stretches that allow for lengthening of the spine.

并进行多种不同的伸展运动，以延长脊柱。

We talked earlier about hanging from a bar with feet touching the ground so that you can create some space to alleviate, hopefully, some of the disc bulge to nerve impingement that might be causing pain.

我们之前讨论过悬挂在酒吧上，双脚接触地面，这样你就可以创造一些空间，希望能减轻一些椎间盘突出导致神经撞击而引起的疼痛。

That you might want to do those cobra-type push-ups or those updog-type movements that can provide some kind of pushing back of the cream between the two Oreo cookies that I used as an analogy for the discs and the spinal segments.

你可能想做那些眼镜蛇式俯卧撑或上犬式动作，这些动作可以将两块奥利奥饼干之间的奶油推回原处，我用奥利奥饼干来类比椎间盘和脊柱节段。

These are the sorts of things that most all of the data and most all of the experts in the field generally agree on.

这些是该领域大多数数据和大多数专家普遍同意的事情。

And so I've offered them to you today in the form of this list of protocols.

因此，我今天以协议列表的形式向您提供它们。

There are about a dozen of them, I realize.

我意识到，大约有十几个。

Again, we have links to examples of them in video form in the show note captions.

同样，我们在节目注释标题中提供了视频形式的示例链接。

I certainly don't expect that everybody's going to do all of these every day.

我当然不期望每个人每天都会做所有这些事情。

That's by no means the expectation.

这绝不是期望。

Think of these more or less as a buffet of things that you could explore and experiment with, depending on whether or not you have back pain, in which case, please proceed towards them with a lot of caution.

将这些或多或少地视为您可以探索和尝试的自助餐，具体取决于您是否有背痛，在这种情况下，请谨慎对待它们。

Please remember also that I am not saying that epidurals, painkillers, surgery, and other methods for treating back pain are not useful.

还请记住，我并不是说硬膜外麻醉、止痛药、手术和其他治疗背痛的方法没有用。

I am certainly not saying that.

我当然不是这么说的。

Those certainly have their place.

这些当然有它们的位置。

And yet I would say many people, if not many or even all adults, could certainly benefit from thinking about how their back interfaces with their pelvis, their legs, their feet, their neck, and vice versa, and thinking about how to strengthen that entire system by creating a strong core, a strong lower back, generating the proper movement patterns, and doing so through protocols like the ones I described today that don't take a lot of time, require zero equipment.

然而我想说，很多人，即使不是很多甚至是所有成年人，肯定可以从思考他们的背部如何与骨盆、腿部、脚部、颈部连接，反之亦然，并思考如何通过创建一个强大的核心、一个强大的下背部、产生适当的运动模式来加强整个系统，并通过像我今天描述的那些不需要太多时间、需要零设备的协议来做到这一点，肯定会受益。

They're essentially zero cost except for the minimal time investment required, and that have been shown time and time again to lead to a stronger, pain-free back.

除了所需的最少时间投入之外，它们基本上是零成本，并且已经一次又一次地证明可以使背部更强壮、无疼痛。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on both Spotify and Apple.

此外，请在 Spotify 和 Apple 上订阅该播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

Please check out the sponsors mentioned at the beginning and throughout today's episode.

请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

If you have questions for me or comments about the podcast or topics or guests you'd like me to consider for the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问或对播客有意见，或者希望我为 Huberman Lab 播客考虑主题或嘉宾，请在 YouTube 上的评论部分留言。

I do read all the comments.

我确实阅读了所有评论。

If you're not already following me on social media, I am hubermanlab on all social media channels.

如果您还没有在社交媒体上关注我，我是所有社交媒体渠道上的 hubermanlab。

So that's Instagram, X, Threads, LinkedIn, and Facebook.

这就是 Instagram、X、Threads、LinkedIn 和 Facebook。

And on all of those platforms, I discuss science and science-related tools, some of which overlaps with the content of the Huberman Lab podcast, but much of which is distinct from the content on the Huberman Lab podcast.

在所有这些平台上，我讨论了科学和与科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客的内容不同。

Again, that's hubermanlab on all social media channels.

同样，这是所有社交媒体渠道上的 hubermanlab。

If you haven't already subscribed to our Neural Network Newsletter, our Neural Network Newsletter is a zero-cost monthly newsletter that includes podcast summaries as well as protocols in the form of brief one to three-page PDFs where I explain, for instance, protocols for learning and neuroplasticity or for deliberate cold exposure.

如果您还没有订阅我们的神经网络时事通讯，我们的神经网络时事通讯是一份零成本的月度时事通讯，其中包括播客摘要以及简短的一到三页 PDF 形式的协议，我在其中解释了例如学习和神经可塑性或故意冷暴露的协议。

We have a foundational fitness protocol, which explains the fitness program that I personally have followed more or less for the last 30 years or so.

我们有一个基本的健身方案，它解释了我个人在过去 30 年左右的时间里或多或少遵循的健身计划。

It includes resistance training, cardiovascular training, and we have protocols that relate to things like optimizing dopamine, sleep, and on and on.

它包括阻力训练、心血管训练，我们还有与优化多巴胺、睡眠等相关的方案。

Again, all available completely zero cost.

再次强调，所有这些都是完全零成本的。

You simply go to hubermanlab.com, go to the Menu tab, scroll down to Newsletter, and put in your email.

您只需访问 hubermanlab.com，转到“菜单”选项卡，向下滚动到“时事通讯”，然后输入您的电子邮件即可。

And I should point out that we do not share your email with anybody.

我应该指出，我们不会与任何人分享您的电子邮件。

I'd like to thank you once again for joining me for today's discussion, all about how to strengthen and pain-proof your back.

我想再次感谢您参加今天的讨论，讨论如何加强和减轻背部疼痛。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。