正确的腰椎锻炼原则是不增加腰椎负担。腰痛时尽量不做锻炼,锻炼强度要由小到大逐渐增加,突然用力或需爆发力的锻炼对腰椎不利,应尽量避免。锻炼要有规律,一般一周三次或三次以上、每次20分钟为宜。在锻炼项目的选择上,首选运动是快走和慢跑。进行这两项运动时应穿有弹性的运动鞋,抬头挺胸,每天或隔日活动30 The correct principle of lumbar exercise is not to increase the lumbar burden. Back pain as far as possible not to exercise, exercise intensity gradually increased from small to large, sudden force or need explosive exercise on the lumbar adverse, should be avoided. Exercise should be regular, usually three times a week or more than three times, each 20 minutes is appropriate. In the choice of exercise program, the preferred exercise is fast walking and jogging. Wear elastic sneakers for these two sports, raise your head and hold your arms everyday, or every other day 30