Low Back Pain
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EARLY EXERCISE: Gentle exercise for mobility and stretching (especially the muscles of the legs and back) can help decrease the severity, duration and ... %PDF-1.5 %յյ 10obj <>>> endobj 20obj <> endobj 30obj <>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI]>>/MediaBox[00612792]/Contents40R/Group<>/Tabs/S/StructParents0>> endobj 40obj <> stream xܝ&ÎîÔx?PG«S$Ó¢Úéýõû(¢3[¢pÅâÇ_¼{õöµð_¾?¿~%þxþ, /-ÿ }/ÏEø^\,J¼0Ûãóg/ÞËÃ>¯[ñçÏÄw¯0äb?¡ÿðüX|¾µiÙ@à"áy.>þ8à?¿æ^ü{õo`ê«Ý÷O¢[ájû>à¦íú6\Ýá?¢'»sݯ`uBPÄ7xRյدÓÕݤé~jÖ¯4vk*ZÚÂ÷¨ÛobqøWÑY#ô>íqßWàqÝùVh0$Zõ÷ûêAÔ§¥qCïóxOl¼û¹ -¿âüöî²)·ëÌæ8g|R×Oð¯¨Ç¶Æ_ãù¤X#&tå ¨ví Äç½8áiw--èiâVã=[u` xاU âÿBKk´7x Cs#:Ïq£Ô¹ÔÊo7³´H½(8ë5üÉxêÂâÑT{sîûu¾j·ðåë 8.c6|Àoø~ú³§ÏøñXónõÄJb³ûºúý¹£`°ÜêágÂ×g<3ý¦$Üßg¢/3TWÓ3$bÒà#ÆÐ5C°äú²*Ó¸½YçW(qݼî5Ðô#± ®A|G²ÖWmÈË¥´*(ð§KÙªNؤm±Å9Ëê `'§¥p¡¦'UAùw ¥F@iærNÓìáK̬¡cUÒ6{ïù¡?Ó :´t(`^z©Ó,ó²xÉzÑ2 ¦ç§rÁWpÀïÞ-?¼'äáPÿëÓOËÔ|\ 7·$lQã;ð$±YÓ|0{ÆØ°>Z+òÇÃÁÓÐ0Aಠ®hâdYäÅ)® ÑyêÅáhæ;\ä¨T/ðzOrãÐ^h̲$¡`w"CRcÖÀ1Né`¬ÕÈp éÓZ"1tÍö±Ú êïAøÞkYnä ܬÅ'¶ªF}|Grý0pPïlÉ0?V}5 Ïl«ºz#Uñpg¾ycß˨bÙδÕ*r](AÇ£1Ѥ+¥#ÛGíØà¤Ù¾}EջáLnþÕ¥"p8òÀzVÖÒk²ÆhR Ysú¢ÙbYS/Oÿ¬3e^É5cK%NFZY9e.EXìÊ\JN1Ua²^sJ_ 7g±&$¯×RI>Ç Ù¹¶iöèÑö¤ |:0Ä]Õ5ò/i:m¿ß°e´ö7@:RCZîN0¥/Q¢PjH¨|%ThY'ؾû5ÊxZ[f¼£+Ä^"1]¹æ^ÛCßY¨ð4; zPä±Ç¼£3Û'ÿO¢â;ÀÖ¹G0Å&TÊìÒÖmsàØßM tR>¸SöPð³¢_½¤ÈD¯X,z¾lÿWDÏIÁbÛY7uädàÙY:.k¢3`·PòbdÑæÕ[å1÷gf¶&u !Gsܧ|Y(Qïq¨ÐâÕ-ÿ^É°É©x"8D¹ qâûqÕ*Ì.Æp[²ÐÃÑp×ÐüZ{èûϨ¡¬Ù$P¡ÔVø§ úí.if5ûæ=# PïîÏ aezgS"ÅH_àëµk×0è1²vÝQZ)ÙzÅ\¤ }¯'½¤là¤lñÀ,m%ÁÌ FàñjÍÑiªÃuáø½Lb j{ì¤ì*¼É¸úD¬rlGQ}¡,êĨ»"rQ¡Q`Æ£ü{eNØæH(d^àFo5Ràe/t¼IÏî!j&hÛ3#üÑJ|y~(C!Æþ×:ѼE?Ju-üesÖúeo[Ûô$Ùq¡¨YdGNdûá÷ÛàâÊê¸!GçÚ_jWÐ0ÌþIôÚ_ºG¡lö2Pé1éî|[¢ûµá@¹!Î$½BXîç'£CÏ".v".¢$éwÎ@VslStïJtâålÂì1k~IzA±È/ Ò¥IqFæ²³5ó'@ÅÁéyø1FEÖ !öl/¡§¦æ{Ó}ÿçØ÷£^fð1Î_Æø'¦?Iòò6¿~4< àcÆ'ÐO1úçDÏHG3âW/@=ûg' >7VSc\þò2ÙËÿ´=I_ÞÆÝË%h3põmÇb).ͲyfÆBÙc/s§n[z~àÞ鳫7¼hNÖ§q¥$ß¾sqr=| dÎ6³çT?é¹²èrEtáÀn9r :L¼8Í9¼Ìûeå+ÖXÚ¡ëùE^¸ÏzɹKíÇEáåÙw¨}kU1é84ÄÙhþµspÉkk°tíÐýØS¶ÕF½ÅWT â]ÎQÀ] ªá|Jwb #2;3xê¨ç$h^軯Üc/ V8 g^|ÁÌ _VÛp0É·B9`yбabØÚÜeþQóÑX§è4ë[cß!ÒÜ*L¢ª³¾ÍÄG¡nX.'ÎÐ7Ø!H¾Ræ*=L"~'6r-ë¥2qÿt3¯¦ß8_äK î+tÚä\ÑÞaæé88öµWwå¢(F§Å 3ÄÓÐËïÁ 9ó#CÆEÝ£dÎNgâT½_ §$Lj6.æô©WÂbÃ¥ª©ÕÿírOøHÓõpF¥:QâÕiÜu¾·¼"¡líÎ5Æòܬ{0F»9¡#£(±ÓJEÔÕ&±gAèGÌn>bh¬¢ßËúÈ}SýqÖ¼vcVdºý2fsffvH§Ö2ÃPÞ>Õ,fÑeÿ]ÖÒ°iw\«oñì]K);u Ì\À ²Õc[íK*ÔTU"dÃcûÊB.7BiÐÙÃ^«dÆaªpI(..eBPäù.7m6²f¾®TNw+6gü\#ß¹£«(õòÐ^cat^6ö1Ch5RC³ES±%óô§ä3wÒ]&³ªge°×èRË#UñnÄ7x òj]Ù@M²Z¿×»öªÅ+jyÒþ²é:w\`NÑ:ögÚÆÁÕ®²_8Ì£²}eT{Ú»ÔIc¦ÝÇÕ*ÌbÊ©óeè*iÑz[ÚÜÇÝÐE~[w}ÌuùL!WàJç@äö¡ØÒ5úµó£ýö^v0Q׫ðV½dDuY¡Ù9MÉekg·aT{z«û©§¿þq®0´Id¤àHZ0ÏéRq]ì?¯(¯¡#À;cåâ:tT¦Ü¨«ÒùAõi5´-Ϩ7÷ãxÚUÖʼ0ÆÌæù¡=ÖH»ÃɸYÂ}ò4Ï;¤ ØÔ¤vZ_|v(¥².ÎæN±ÂVÆ|7½ºä÷ÎB;¸ÈÒ»ÐsÊÒÒF7¢å&ö±Ô=$7Î5ÅGøR´©Iö®ÄE¹°¦:[»ÒN2\2Z>êíJ&[±¢Â_*Ųæ®(+±e÷·7]L}âlAzóþó. LZkÌwù×dKË(X,iâåɱff>]Ã!±·vJbmÆ_Uzq§e{å¼Ö°($Úm× L¤Y¹µU/ ôóGûSGªºLBÈ)øAàÈn( e{äþÆeB@ÂlÃØ30ÖØ kʽCþb,Û!1í@¥x»?>¡V@¨WÝÛSÜ«N28r ~~qrÉÅá5ÀôU²L"¢Åetås&¶÷cÿç 2 eéhs§L1Gû8äât]]q ú§3£Û(0Úï¸=Lê?@ÿ±¬jüºEY;$"ª;Of¢ÈÇl ,VRÂE7Èæi2ÍÑs³ÆâĹÊÅk³É!LÝ=çîpÌÔk¯lÇ¥PäpSÈ:]y:º¯$(vaYD!±8øÎCÀä èIÜét;6éôwjqnfTÄ H9¬ö6¿=Ús>dXÞ±ÊkÁ6¦lT.¶#,Lå®K¥9ó=¢ãÓOo¯O%® S2! KF{þk Hq&îÚXû¡«ËÙÁh:Ú)ýDòkÆÒ·Fx3vÜîï4mib-ë4jZk,§½){ºOÒ8mZ`à,Scs®/°¸{¬êu$+2çÜõ8ÇäûYØÚ;öQ´»µÅWT ·ÍlÊî¡ýsßí®:> È{y¿$bE8]Ö-CÀYø¬oÐûíWP(vâÍÿÀ×7x÷î¼r÷i©AÎ)5cåDqA]Öà_8a_ïùf#ÎÍbê?R>ðs¥¯ãØɤ?Ø/:¡F¹jZ߸ݶëë*AÆcjóp%5ªíàîçSè¿Ù¸¨Ü};AA°»Dûöäןíð»óCI c¾Vfàe6fDÍ!é4$¤Ý=|O|C1x=ª 5úÊ^V ´Ëö},¨í澯áåÒi»BFäÚ;yi®îzâ´±Û @Î:s]pL#¶½èàÎ3¨Fðtu¤¬Å4£Û}#Q¢)¸¬m5ö]é¹Âà:Ïl0çUÛµ^ð0ÉÐ\¤Ú7©nEµ3©üç·.ß²Z£¿8É 'ÌíÕjANæÚ'»{15øØRYI*½Ìy ªd¸Dqin)ÕNÃUTû®Å;( Ë@b\xùoWdÝ «pºSøδöÊY^ôÎÔgéF¬ÛXCDw¨È_ähµg¾ÙÍ f4=^Iî:ÝO·>)ï>n$àîÓÐwP®ªQ¦°nãg$ØqËÈÛáj¹1dDSÔeO|yqë £dPRRaú*îÎ*ÙBþ~9[:d\- ÂMª>|([ÝgRñáѵôa1@¼ºÏ`Ï¥òÐK#û4Ö,ndH½QÖt¾}§Ç*kdxÿ¶p7ë_Ax ´¿¯÷®DoP¢×àÎR$^Úc tFPÑÅ.:/ÈÜpy¨wvøäéÕ»áFRßk`¦Ýp×A*W`Ôk>\(,µ-ìëªá78X³ÄâËk¼þ¢üxP*eÉßvúÉ"Y'Jÿãoñ´2Qî,yA&Ã\i¶k9Á§tXðxqN0(L¸,ød)5óC³Ý+ÜÞÌÙ¹i©+ù¢¸/u_¸ÖGÅ1켺Ç+kÕ]ÂN´Y}(͵2»l±Ú7ÚLg,m÷UÇFd³kx-ÒOÛ9¯i®ÉåÉ·bØ!+9 ¿)n>hÏrÎÉw¶ÚÆ :),óFöØy&½"ÒÐ[·gÈ4¾@qGÍåÃÛá!Û¿ÿ)Ñd^0Z¯éE>R«ÈÅo®n4ßì¥u£CKá.¹Y!³*©ØóàÖCÜÖþ½Aq!Ï«ÔÁTéò{'/¸=WÎå]7 öIW[ð¹Rh±aÝëû¨³Å 8ò±cÍÜ9{¢ÜK77\rصt^ èa·.N÷àeEw¶gYü¶ÛërßP¢Êºî¡¶5ýö!Ù§_¡Ær*ðCÀÝ6·sê¬ëHXZVÐâÈ[Ô£õö]+à'å¼Zî±víëþ^PõàoqÍn¶wÊØ1»/UöÔ¸Õ.½*öN%9~Ðïì}vrä/û·¸JÒíuì4j裵7êÚ|ÍÔ;¦ÞÖÃqÄ^«ôgWsý>íè¥.§+Éèéõ(ÏÉ%U¯¼FèIÙíñ°ßRöê]
延伸文章資訊
- 1Exercises for your lower back - Engadine Medical Centre
cises religiously for 3 months will greatly reduce your back pain. Exercises for the lumbar spine...
- 2Low Back Pain Exercises - MC7245-464
Low Back Pain Exercises. Flexibility exercises: Single knee to chest: Pull one knee up to your ch...
- 3Low Back Pain: Exercises - Kaiser Permanente
Lie on your stomach, supporting your body with your forearms. 2. Press your elbows down into the ...
- 4Back pain exercise sheet. - Versus Arthritis
This sheet includes some exercises you can do to reduce your back pain, and they'll also help imp...
- 5Low Back Pain Exercises Repeat - UCSC Student Health Center
Then arch your back and hold for 5 seconds. Do 3 sets of 10. • Quadruped arm/leg raise: Get down ...