{"id":14447,"date":"2023-12-27T23:00:20","date_gmt":"2023-12-27T23:00:20","guid":{"rendered":"https:\/\/medbox.com\/?p=14447"},"modified":"2024-05-01T23:48:20","modified_gmt":"2024-05-01T23:48:20","slug":"simple-tips-to-reduce-back-pain-for-seniors","status":"publish","type":"post","link":"https:\/\/medbox.com\/zh\/simple-tips-to-reduce-back-pain-for-seniors\/","title":{"rendered":"\u7f13\u89e3\u8001\u5e74\u4eba\u80cc\u75db\u7684\u7b80\u5355\u65b9\u6cd5"},"content":{"rendered":"<p>\u60a8\u662f\u5426\u77e5\u9053\u4e0b\u80cc\u90e8\u75bc\u75db\u662f\u5f71\u54cd\u8001\u5e74\u4eba\u7684\u6700\u5e38\u89c1\u7684\u5065\u5eb7\u72b6\u51b5\u4e4b\u4e00\uff0c\u4f1a\u5bfc\u81f4\u75bc\u75db\u3001\u708e\u75c7\u751a\u81f3\u6b8b\u75be\uff1f&nbsp;<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">MedBox\uff1a\u65e0\u9700\u518d\u5bf9\u836f\u7269\u8fdb\u884c\u5206\u7c7b<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/zh\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u4e86\u89e3\u66f4\u591a\" >\n\n          <span class=\"wrapp-title-link\">\u4e86\u89e3\u66f4\u591a<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<p>\u4f46\u597d\u6d88\u606f\u662f\uff0c\u80cc\u75db\u53ef\u4ee5\u901a\u8fc7\u81ea\u7136\u7597\u6cd5\u7f13\u89e3\u3002\u672c\u6587\u5c06\u63a2\u8ba8\u4e00\u4e9b\u7b80\u5355\u53c8\u81ea\u7136\u7684\u8001\u5e74\u4eba\u80cc\u75db\u7f13\u89e3\u6280\u5de7\u3002<\/p>\n\n\n\n<p>\u80cc\u75db\u53ef\u80fd\u7531\u591a\u79cd\u539f\u56e0\u5f15\u8d77\uff0c\u5305\u62ec\u9aa8\u5173\u8282\u708e\u3001\u9aa8\u8d28\u758f\u677e\u75c7\u3001\u4e0d\u826f\u59ff\u52bf\u3001\u808c\u8089\u75c9\u631b\u3001\u538b\u529b\u6216\u8d85\u91cd\u3002\u89e3\u51b3\u6f5c\u5728\u95ee\u9898\u5e76\u9075\u5faa\u4e00\u4e9b\u81ea\u6211\u62a4\u7406\u6280\u5de7\uff0c\u6709\u52a9\u4e8e\u81ea\u7136\u7f13\u89e3\u80cc\u75db\u3002&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u8001\u5e74\u4eba\u80cc\u75db\u7684\u4e09\u4e2a\u5e38\u89c1\u539f\u56e0\u53ca\u5176\u8bc6\u522b\u65b9\u6cd5<\/h2>\n\n\n\n<p>\u4ee5\u4e0b\u662f\u53ef\u80fd\u5bfc\u81f4\u80cc\u75db\u7684\u4e09\u4e2a\u5e38\u89c1\u539f\u56e0\u4ee5\u53ca\u5982\u4f55\u8bc6\u522b\u5b83\u4eec\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u9aa8\u5173\u8282\u708e<\/h3>\n\n\n\n<p>\u9000\u884c\u6027\u5173\u8282\u708e\uff08\u201c\u78e8\u635f\u6027\u201d\u5173\u8282\u708e\uff0c\u53c8\u79f0\u9aa8\u5173\u8282\u708e\uff09\u662f\u4e00\u79cd\u5e38\u89c1\u7684\u5173\u8282\u75be\u75c5\uff0c\u4f1a\u5bfc\u81f4\u4efb\u4f55\u5173\u8282\u53d1\u708e\u548c\u75bc\u75db\u3002\u5b83\u5e38\u53d1\u751f\u5728\u810a\u67f1\u3001\u9acb\u5173\u8282\u3001\u819d\u5173\u8282\u3001\u8db3\u5173\u8282\u548c\u624b\u5173\u8282\u3002\u5982\u679c\u9aa8\u5173\u8282\u708e\u5f71\u54cd\u5230\u810a\u67f1\uff0c\u53ef\u80fd\u4f1a\u5bfc\u81f4\u6162\u6027\u80cc\u75db\u3002<\/p>\n\n\n\n<p>\u5982\u679c\u60a8\u51fa\u73b0\u80cc\u75db\u3001\u50f5\u786c\u6216\u6d3b\u52a8\u8303\u56f4\u53d7\u9650\uff0c\u4e14\u6d3b\u52a8\u65f6\u52a0\u5267\uff0c\u5219\u80cc\u75db\u53ef\u80fd\u662f\u7531\u9aa8\u5173\u8282\u708e\u5f15\u8d77\u7684\u3002\u75bc\u75db\u901a\u5e38\u5448\u949d\u75db\uff0c\u4f46\u5076\u5c14\u4e5f\u4f1a\u4f34\u6709\u67d0\u4e9b\u8fd0\u52a8\u5f15\u8d77\u7684\u5267\u75db\u3002\u810a\u67f1X\u5149\u6216\u6838\u78c1\u5171\u632f\u7b49\u68c0\u67e5\u6709\u52a9\u4e8e\u786e\u8bca\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u5750\u9aa8\u795e\u7ecf\u75db<\/h3>\n\n\n\n<p>\u5750\u9aa8\u795e\u7ecf\u75db\u662f\u5bfc\u81f4\u4efb\u4f55\u5e74\u9f84\u6bb5\u4eba\u7fa4\uff08\u5c24\u5176\u662f\u8001\u5e74\u4eba\uff09\u80cc\u75db\u7684\u53e6\u4e00\u4e2a\u5e38\u89c1\u539f\u56e0\u3002\u5750\u9aa8\u795e\u7ecf\u75db\u662f\u7531\u4e8e\u4e0b\u80cc\u90e8\u795e\u7ecf\u53d7\u538b\u800c\u5f15\u8d77\u7684\u3002\u8fd9\u53ef\u80fd\u662f\u7531\u4e8e\u690e\u95f4\u76d8\u7a81\u51fa\u6216\u9aa8\u523a\u5f02\u5e38\u751f\u957f\u5f15\u8d77\u7684\u3002\u5750\u9aa8\u795e\u7ecf\u75db\u901a\u5e38\u4ece\u80cc\u90e8\u653e\u5c04\uff0c\u5e76\u5ef6\u4f38\u81f3\u817f\u90e8\u7684\u4e00\u4fa7\u6216\u4e24\u4fa7\u3002&nbsp;<\/p>\n\n\n\n<p>\u5982\u679c\u60a8\u611f\u5230\u80cc\u90e8\u523a\u75db\u3001\u7535\u51fb\u6216\u523a\u75db\uff0c\u5e76\u5ef6\u4f38\u81f3\u817f\u90e8\u6216\u8db3\u90e8\uff0c\u6216\u8005\u80cc\u75db\u4f34\u6709\u9ebb\u6728\u611f\uff0c\u5219\u53ef\u80fd\u662f\u5750\u9aa8\u795e\u7ecf\u75db\u3002\u4e0e\u9aa8\u5173\u8282\u708e\u7c7b\u4f3c\uff0c\u5750\u9aa8\u795e\u7ecf\u75db\u7684\u8bca\u65ad\u53ef\u4ee5\u901a\u8fc7\u533b\u751f\u7684\u4f53\u68c0\u3001\u810a\u67f1X\u5149\u6216\u6838\u78c1\u5171\u632f\u6210\u50cf\u8fdb\u884c\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u808c\u8089\u62c9\u4f24\u6216\u626d\u4f24<\/h3>\n\n\n\n<p>\u808c\u8089\u62c9\u4f24\u6216\u626d\u4f24\u662f\u60a8\u53ef\u80fd\u51fa\u73b0\u80cc\u75db\u7684\u53e6\u4e00\u4e2a\u539f\u56e0\u3002&nbsp;<\/p>\n\n\n\n<p>\u6211\u4eec\u7684\u80cc\u90e8\u627f\u62c5\u7740\u5927\u90e8\u5206\u7684\u4f53\u91cd\uff0c\u5c24\u5176\u662f\u5728\u8dd1\u6b65\u3001\u6563\u6b65\u6216\u4e3e\u91cd\u7b49\u6d3b\u52a8\u4e2d\u3002\u80cc\u90e8\u627f\u53d7\u989d\u5916\u7684\u538b\u529b\u6216\u91cd\u91cf\u53ef\u80fd\u4f1a\u5bfc\u81f4\u808c\u8089\u62c9\u4f24\u3001\u626d\u4f24\uff0c\u6216\u808c\u8089\u6216\u808c\u8171\u53d7\u4f24\u3002&nbsp;<\/p>\n\n\n\n<p>\u5982\u679c\u60a8\u7684\u80cc\u90e8\u957f\u671f\u53cd\u590d\u4f7f\u7528\uff0c\u6216\u8005\u60a8\u957f\u671f\u5728\u884c\u8d70\u65f6\u59ff\u52bf\u6216\u8eab\u4f53\u529b\u5b66\u65b9\u9762\u5b58\u5728\u95ee\u9898\uff0c\u60a8\u7684\u80cc\u75db\u53ef\u80fd\u662f\u808c\u8089\u62c9\u4f24\u6216\u626d\u4f24\u9020\u6210\u7684\u3002\u5982\u679c\u60a8\u6700\u8fd1\u6454\u5012\u6216\u626d\u4f24\u4e86\u80cc\u90e8\uff0c\u4e5f\u53ef\u80fd\u662f\u808c\u8089\u62c9\u4f24\u6216\u626d\u4f24\u3002&nbsp;<\/p>\n\n\n\n<p>\u808c\u8089\u62c9\u4f24\u7684\u5e38\u89c1\u75c7\u72b6\u5305\u62ec\u968f\u7740\u8fd0\u52a8\u800c\u52a0\u5267\u7684\u80cc\u75db\u3001\u808c\u8089\u75c9\u631b\u3001\u6d3b\u52a8\u8303\u56f4\u51cf\u5c0f\u4ee5\u53ca\u5076\u5c14\u7684\u80cc\u90e8\u5c40\u90e8\u80bf\u80c0\u3002<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">\u544a\u522b\u836f\u7247\u5206\u62e3\uff01\u6211\u4eec\u7684\u836f\u623f\u4f1a\u9884\u5148\u5206\u62e3\u5e76\u6253\u5305\u60a8\u7684\u836f\u7247<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/zh\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u5f00\u59cb\" >\n\n          <span class=\"wrapp-title-link\">\u5f00\u59cb<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    <\/section>\n\n\n\n<h2 class=\"wp-block-heading\">4\u4e2a\u7b80\u5355\u6613\u884c\u7684\u7f13\u89e3\u80cc\u75db\u7684\u5c0f\u8d34\u58eb<\/h2>\n\n\n\n<p>\u4ee5\u4e0b\u662f\u4e00\u4e9b\u7b80\u5355\u800c\u81ea\u7136\u7684\u65b9\u6cd5\uff0c\u53ef\u4ee5\u5e2e\u52a9\u60a8\u7f13\u89e3\u80cc\u75db\uff1a<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1.\u6577\u51b0\u888b<\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full\">\n\n                                \n    \n  <picture>\n    <source type=\"image\/webp\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2024\/01\/ice-pack-100x0-c-default.webp 100w, https:\/\/medbox.com\/wp-content\/uploads\/2024\/01\/ice-pack-200x0-c-default.webp 200w, https:\/\/medbox.com\/wp-content\/uploads\/2024\/01\/ice-pack-400x0-c-default.webp 400w, https:\/\/medbox.com\/wp-content\/uploads\/2024\/01\/ice-pack.webp 420w\">\n    <source type=\"image\/jpeg\" sizes=\"100vw\" srcset=\"https:\/\/medbox.com\/wp-content\/uploads\/2024\/01\/ice-pack-100x0-c-default.jpg 100w, https:\/\/medbox.com\/wp-content\/uploads\/2024\/01\/ice-pack-200x0-c-default.jpg 200w, https:\/\/medbox.com\/wp-content\/uploads\/2024\/01\/ice-pack-400x0-c-default.jpg 400w, https:\/\/medbox.com\/wp-content\/uploads\/2024\/01\/ice-pack.jpg 420w\">\n    <img class=\"\" width=\"420\" height=\"280\" alt=\"woman putting an ice pack on her back pain on white background, healthy concept\" src=\"https:\/\/medbox.com\/wp-content\/uploads\/2024\/01\/ice-pack.jpg\" loading=\"lazy\">\n  <\/picture>\n\n<\/figure>\n<\/div>\n\n\n<p>\u60a8\u662f\u5426\u77e5\u9053\uff0c\u5728\u60a3\u5904\u6577\u51b0\u888b\u662f\u51cf\u8f7b\u80cc\u75db\u3001\u708e\u75c7\u3001\u80bf\u80c0\u548c\u7600\u4f24\u7684\u6700\u6709\u6548\u65b9\u6cd5\u4e4b\u4e00\uff1f&nbsp;<\/p>\n\n\n\n<p>\u5982\u679c\u60a8\u611f\u5230\u808c\u8089\u75bc\u75db\u5e76\u4f34\u6709\u708e\u75c7\u6216\u80bf\u80c0\uff0c\u8fd9\u53ef\u80fd\u662f\u808c\u8089\u62c9\u4f24\u3001\u808c\u8089\u635f\u4f24\u6216\u5173\u8282\u708e\u5f15\u8d77\u7684\u3002\u5728\u8fd9\u79cd\u60c5\u51b5\u4e0b\uff0c\u60a8\u53ef\u4ee5\u7528\u51b0\u888b\u6162\u6162\u6309\u6469\u60a3\u5904\uff0c\u6bcf\u6b21\u7ea615\u81f320\u5206\u949f\uff0c\u6bcf\u5929\u4e24\u5230\u4e09\u6b21\uff0c\u6216\u6839\u636e\u9700\u8981\u8fdb\u884c\u3002<\/p>\n\n\n\n<p>\u4f7f\u7528\u51b0\u888b\u7f13\u89e3\u80cc\u75db\u7684\u597d\u5904\u5305\u62ec\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u51b0\u888b\u53ef\u4ee5\u6536\u7f29\u8840\u7ba1\uff0c\u51cf\u5c11\u6d41\u5411\u60a3\u5904\u7684\u8840\u6db2\uff0c\u4ece\u800c\u51cf\u8f7b\u708e\u75c7\uff0c\u5e2e\u52a9\u51cf\u8f7b\u80cc\u90e8\u80bf\u80c0\u3002<\/li>\n\n\n\n<li>\u51b0\u888b\u6709\u52a9\u4e8e\u653e\u677e\u808c\u8089\uff0c\u4ece\u800c\u5168\u9762\u7f13\u89e3\u80cc\u75db\u3002<\/li>\n\n\n\n<li>\u51b0\u888b\u53ef\u4ee5\u6682\u65f6\u9ebb\u75f9\u5f15\u8d77\u80cc\u75db\u7684\u808c\u8089\u6216\u795e\u7ecf\uff0c\u4ece\u800c\u51cf\u8f7b\u75bc\u75db\u611f\u3002&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>\u60a3\u6709\u4e25\u91cd\u5fc3\u8840\u7ba1\u75be\u75c5\u3001\u795e\u7ecf\u635f\u4f24\u3001\u8840\u6db2\u5faa\u73af\u4e0d\u826f\u3001\u5f00\u653e\u6027\u4f24\u53e3\u6216\u611f\u67d3\u3001\u5bf9\u5bd2\u51b7\u8fc7\u654f\u6216\u5176\u4ed6\u6162\u6027\u75be\u75c5\u7684\u4eba\u5e94\u907f\u514d\u4f7f\u7528\u51b0\u888b\uff0c\u6216\u5728\u4f7f\u7528\u524d\u54a8\u8be2\u533b\u751f\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. \u70ed\u6577\u548c\u6d17\u6e29\u6c34\u6fa1<\/h3>\n\n\n\n<p>\u5982\u679c\u6577\u4e0a\u51b0\u888b\u540e\u4ecd\u7136\u611f\u5230\u75bc\u75db\uff0c\u53ef\u4ee5\u5c1d\u8bd5\u7528\u6e29\u5e03\u6216\u52a0\u70ed\u57ab\u6309\u6469\u60a3\u5904\uff0c\u5e76\u8fdb\u884c\u6e29\u6c34\u6d74\u3002&nbsp;<\/p>\n\n\n\n<p>\u4f60\u4e5f\u53ef\u4ee5\u5c1d\u8bd5\u51b7\u70ed\u6309\u6469\u4ea4\u66ff\u8fdb\u884c\u3002\u5148\u7528\u51b0\u888b\u6309\u646915\u523020\u5206\u949f\uff0c\u51e0\u4e2a\u5c0f\u65f6\u540e\uff0c\u518d\u7528\u70ed\u6577\u57ab\u6309\u646910\u523015\u5206\u949f\u3002<\/p>\n\n\n\n<p>\u70ed\u6577\u6709\u52a9\u4e8e\u653e\u677e\u80cc\u90e8\u808c\u8089\uff0c\u8212\u7f13\u50f5\u786c\u7684\u808c\u8089\uff0c\u6539\u5584\u4e0b\u80cc\u90e8\u6d3b\u52a8\u8303\u56f4\uff0c\u5e76\u4fc3\u8fdb\u53d7\u5f71\u54cd\u533a\u57df\u7684\u8840\u6db2\u5faa\u73af\u3002\u4f7f\u7528\u5c40\u90e8\u70ed\u6577\u57ab\u6709\u52a9\u4e8e\u7f13\u89e3\u808c\u8089\u75c9\u631b\u548c\u50f5\u786c\u3002\u51b7\u6577\u548c\u70ed\u6577\u6309\u6469\u6709\u52a9\u4e8e\u7f13\u89e3\u808c\u8089\u62c9\u4f24\u3001\u626d\u4f24\u3001\u5173\u8282\u708e\u548c\u5750\u9aa8\u795e\u7ecf\u75db\u5f15\u8d77\u7684\u80cc\u75db\u3002<\/p>\n\n\n\n<p>\u4f46\u662f\uff0c\u5982\u679c\u60a8\u6709\u4efb\u4f55\u76ae\u80a4\u95ee\u9898\uff0c\u8bf7\u907f\u514d\u4f7f\u7528\u70ed\u7597\u6cd5\uff0c\u4f8b\u5982 <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/4089-dermatitis\">\u76ae\u708e<\/a>\u3001\u8840\u6813\u3001\u5f00\u653e\u6027\u4f24\u53e3\u6216\u5916\u5468\u8840\u7ba1\u75be\u75c5\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. 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href=\"https:\/\/blog.nasm.org\/how-to-do-a-glute-bridge\">\u81c0\u6865<\/a>\u6216\u5176\u4ed6\u8fd0\u52a8\uff0c\u90fd\u5e94\u8be5\u8fdb\u884c\uff0c\u56e0\u4e3a\u5b83\u4eec\u53ef\u4ee5\u5e2e\u52a9\u4f60\u66f4\u5feb\u5730\u4ece\u80cc\u75db\u4e2d\u6062\u590d\u3002\u7f3a\u4e4f\u8fd0\u52a8\u5b9e\u9645\u4e0a\u4f1a\u524a\u5f31\u4f60\u7684\u808c\u8089\u8d28\u91cf\uff0c\u957f\u671f\u6765\u770b\u4f1a\u52a0\u5267\u75bc\u75db\uff0c\u5e76\u5bfc\u81f4\u5176\u4ed6\u5065\u5eb7\u95ee\u9898\u3002&nbsp;<\/p>\n\n\n<section\n        class=\"section-cta gutenberg-block  is-round\" \n        style=\"background-color: #e8f2ee;        --cta-padding-top-desktop: 47px;        --cta-padding-top-tablet: 47px;        --cta-padding-top-mobile: 30px;        --cta-padding-bottom-desktop: 47px;        --cta-padding-bottom-tablet: 47px;        --cta-padding-bottom-mobile: 30px;        --cta-padding-sides-desktop: 20px;        --cta-padding-sides-tablet: 20px;        --cta-padding-sides-mobile: 20px;\">\n    <div class=\"sk-container section-cta__container\">\n        <div class=\"section-cta__wrapper sm\">\n                            <div class=\"section-cta__body is-layout-sm\">\n                                            <h2 class=\"section-cta__title sk-text--h4\">\u60a8\u7684\u5904\u65b9\u5206\u7c7b\u548c\u4ea4\u4ed8<\/h2>\n                                                        <\/div>\n                        \n                                        <a href=\"https:\/\/medbox.com\/zh\/what-is-medbox\/\" class=\"section-cta__btn sk-btn sk-btn--primary\" target=\"_self\"\n    \n     title=\"\u5728\u7ebf\u6ce8\u518c\" >\n\n          <span class=\"wrapp-title-link\">\u5728\u7ebf\u6ce8\u518c<\/span>\n    \n    \n    \n      <\/a>\n\n                    <\/div>\n    <\/div>\n    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