如果你愿意读书的话，我推荐《Back Mechanic》：https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-3... 它提供了大量信息，让你能够 a) 和医生头头是道地交流病情，b) 建立起力量和柔韧性……
If you're willing to read a book, I can recommend Back Mechanic: https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-3... It gives you a lot of information so you can a) intelligently talk about your pain to your providers and b) build up strength and flexibility…
……一个水平不行的教练在我毫无防备的时候推了我的背。之后费登奎斯疗法对我的康复起到了很大帮助。几年后，垫上普拉提也发挥了作用。现在，是 Stuart McGill 的《Back Mechanic》这本书帮了大忙，它能帮你做自我诊断，并针对你的具体症状挑选一套矫正训练。关于这个话题 McGill 或许不是唯一的权威，但他确实是个好人选，有……
…incompetent instructor shoved my back when I was not expecting it. Feldenkrais helped with recovery a lot after that. A few years later, floor pilates helped as well. Now, it's been Stuart McGill's 'Back Mechanic' book, which helps one do some self diagnosis, and select a set of corrective exercises for your individual set of symptoms. McGill may not be the final word on the topic, but he is a good one, with a…
任何关于背痛的讨论都绕不开 Stuart McGill（例如参见他的书《Back Mechanic》- https://www.amazon.com/gp/product/B01FKSGJYC/ ）。他是滑铁卢大学的荣誉教授，花了数年时间研究背部的生物力学。正因如此，他开发出了一系列训练手法……
No discussion of back pain is complete without mention of Stuart McGill (see, for example, his book "Back Mechanic" - https://www.amazon.com/gp/product/B01FKSGJYC/ ). He's a professor emeritus @ UWaterloo, and spent years studying the biomechanics of the back. As a consequence, he's developed exercise techniques…
……在过去大约 10 年里一直深受椎间盘突出引发的坐骨神经痛之苦——如果你还没接触过 Stuart McGill 的成果，在腰背健康领域他绝对是最顶尖的专家。我推荐他的书《Back Mechanic》[1]。它主要针对椎间盘相关问题，不确定对骶髂关节引起的坐骨神经痛有多少交集，但我敢打赌你肯定能从以核心为主的训练中获益。1. https://www.backfitpro.com/books/back-mechanic-the-mcgill-me...
…suffering from Sciatica for the past 10 years or so due to bulging disks - If you haven't come across Stuart McGill's work already, he is the best when it comes to back health. I would recommend his book "Back Mechanic"[1]. It mostly targets disk related issues, not sure how much crossover it has with SI related sciatica, but I'd bet you could benefit from core-focused exercise. 1. https://www.backfitpro.com/books/back-mechanic-the-mcgill-me...
……特别是背痛，如果你像很多程序员那样久坐不动，这就更容易成为问题：如果你有长期的腰背痛困扰，你绝对应该去翻翻 Stuart McGill 的《Back Mechanic》（https://www.backfitpro.com/books/back-mechanic-the-mcgill-me...）。它和本帖的观点非常契合；尤其是那种认为“你只能认命忍受背痛”的观点，对大多数人来说……
…back pain in particular, which can become more of a problem if you are sedentary as so many programmers are: if you have chronic back issues you owe it to yourself to at least check out Stuart McGill's Back Mechanic (https://www.backfitpro.com/books/back-mechanic-the-mcgill-me...). It's very much in line with this post; in particular the idea that you just have to deal with back pain as a fact of life is--for most…
如果你愿意读书的话，我推荐《Back Mechanic》：https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-3... 它提供了大量信息，让你能够 a) 和医生头头是道地交流病情，b) 建立起力量和柔韧性……
If you're willing to read a book, I can recommend Back Mechanic: https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-3... It gives you a lot of information so you can a) intelligently talk about your pain to your providers and b) build up strength and flexibility…
在强化核心肌群的同时避免脊柱屈曲，具体可参考 Stuart McGill 的书《Back Mechanic》里的讲解。
Build core strength while avoiding spinal flexion as explained in Stuart McGill's book "Back Mechanic".
……一个水平不行的教练在我毫无防备的时候推了我的背。之后费登奎斯疗法对我的康复起到了很大帮助。几年后，垫上普拉提也发挥了作用。现在，是 Stuart McGill 的《Back Mechanic》这本书帮了大忙，它能帮你做自我诊断，并针对你的具体症状挑选一套矫正训练。关于这个话题 McGill 或许不是唯一的权威，但他确实是个好人选，有……
…incompetent instructor shoved my back when I was not expecting it. Feldenkrais helped with recovery a lot after that. A few years later, floor pilates helped as well. Now, it's been Stuart McGill's 'Back Mechanic' book, which helps one do some self diagnosis, and select a set of corrective exercises for your individual set of symptoms. McGill may not be the final word on the topic, but he is a good one, with a…
任何关于背痛的讨论都绕不开 Stuart McGill（例如参见他的书《Back Mechanic》- https://www.amazon.com/gp/product/B01FKSGJYC/ ）。他是滑铁卢大学的荣誉教授，花了数年时间研究背部的生物力学。正因如此，他开发出了一系列训练手法……
No discussion of back pain is complete without mention of Stuart McGill (see, for example, his book "Back Mechanic" - https://www.amazon.com/gp/product/B01FKSGJYC/ ). He's a professor emeritus @ UWaterloo, and spent years studying the biomechanics of the back. As a consequence, he's developed exercise techniques…
……在过去大约 10 年里一直深受椎间盘突出引发的坐骨神经痛之苦——如果你还没接触过 Stuart McGill 的成果，在腰背健康领域他绝对是最顶尖的专家。我推荐他的书《Back Mechanic》[1]。它主要针对椎间盘相关问题，不确定对骶髂关节引起的坐骨神经痛有多少交集，但我敢打赌你肯定能从以核心为主的训练中获益。1. https://www.backfitpro.com/books/back-mechanic-the-mcgill-me...
…suffering from Sciatica for the past 10 years or so due to bulging disks - If you haven't come across Stuart McGill's work already, he is the best when it comes to back health. I would recommend his book "Back Mechanic"[1]. It mostly targets disk related issues, not sure how much crossover it has with SI related sciatica, but I'd bet you could benefit from core-focused exercise. 1. https://www.backfitpro.com/books/back-mechanic-the-mcgill-me...
……特别是背痛，如果你像很多程序员那样久坐不动，这就更容易成为问题：如果你有长期的腰背痛困扰，你绝对应该去翻翻 Stuart McGill 的《Back Mechanic》（https://www.backfitpro.com/books/back-mechanic-the-mcgill-me...）。它和本帖的观点非常契合；尤其是那种认为“你只能认命忍受背痛”的观点，对大多数人来说……
…back pain in particular, which can become more of a problem if you are sedentary as so many programmers are: if you have chronic back issues you owe it to yourself to at least check out Stuart McGill's Back Mechanic (https://www.backfitpro.com/books/back-mechanic-the-mcgill-me...). It's very much in line with this post; in particular the idea that you just have to deal with back pain as a fact of life is--for most…