如果你感觉腰痛，你可能最不想做的事就是锻炼。但是下腰痛很少是由严重的伤害引起的。事实上，根据美国国立卫生研究院下属的国家生物技术信息中心的数据，高达80%的人在某些时候会感到腰痛。
Regular exercise, particularly core-strengthening moves from yoga, tai chi, and Pilates, can cut the frequency of lower back pain in half. When we don't move enough, our core muscles become weaker, which worsens the pain (via NCBI).
经常锻炼，特别是瑜伽、太极和普拉提等增强核心力量的运动，可以将腰痛的频率减半。当我们运动不够时，我们的核心肌肉就会变弱，这就会加重疼痛。
Of course, you shouldn't exercise if your lower back pain is related to a more serious issue such as an infection or a broken bone. Consult your doctor right away if you have lower back pain that radiates into your foot or knee, along with numbness, tingling, or paralysis, or if you experience low back pain after an accident. Also, visit your doctor if your lower back pain worsens when you lie on your back; if you have pain in addition to physical weakness or unexplained weight loss; if you feel fever or chills as well as the back pain; or if your pain accompanies problems with urination or bowel movements (via NCBI).
当然，如果你的腰痛与感染或骨折等更严重的问题有关，你就不应该运动。如果你的下背痛辐射到你的脚或膝盖，伴随着麻木、刺痛或麻痹，或者如果你在事故后经历下背痛，请立即咨询你的医生。此外，以下情况请及时就医：仰卧时腰痛加剧;除了身体虚弱或无法解释的体重减轻之外还感到疼痛;感到发烧或发冷以及背痛;或者疼痛伴随排尿或排便问题。
Yoga poses help by improving flexibility
瑜伽姿势有助于提高灵活性
Ready to move? The Mayo Clinic has a few exercises to stretch your lower back and supporting muscles that you can do without hitting the floor. For instance, sit on an armless chair or stool, then cross your left leg over your right. Brace your right elbow against the outside of your left knee, then twist to the left to stretch. Hold for 10 seconds. Repeat on the opposite side. Repeat three to five times on each side twice daily (via Mayo Clinic).
准备好了吗?梅奥诊所(Mayo Clinic)提供了一些锻炼方法，可以让你在不落地的情况下伸展腰背部和支撑肌肉。例如，坐在无扶手的椅子或凳子上，然后把左腿交叉在右腿上。用右肘抵住左膝外侧，然后向左弯曲伸展。保持10秒。在另一边重复。每天两次，每侧重复三到五次。
The cat stretch, or the cat-cow stretch, also improves flexibility. While on your hands and knees, keep your knees hip-width apart. Draw your belly button toward your spine and let your head drop forward, arching your back. Hold for five to 10 seconds. Then raise your head, let your pelvis drop, and scoop your back so your belly arches toward the floor. Hold for five to 10 seconds, then repeat about 15 times (via Healthline).
猫拉伸，或猫式伸展，也可以提高柔韧性。双手和膝盖着地时，保持膝盖与臀部同宽。将肚脐向脊柱靠拢，头向前低下，弓起背部。保持5到10秒。然后抬起你的头，让你的盆骨下降，降低背部，让你的腹部弓向地板。保持5到10秒，然后重复大约15次。
Stretch on the sly at the office by skipping the floor and just resting your feet flat on the ground and your hands on your knees, Healthline says. Arch your back as described above.
Healthline建议，在办公室里也可以偷偷伸展身体，只需要双脚平放在地上，双手包头贴上膝盖。也可以如上舒展后背。
You can stretch your hamstrings to relieve lower back pain by lying on the floor, bending one knee, and threading a towel beneath the ball of the foot on your extended leg. Raise the extended leg and tug on the towel, keeping your knee straight. Hold for about 15 to 30 seconds (via OnHealth).
还可以通过躺在地板上，一条腿弯曲，在伸展的腿上的脚掌下穿一条毛巾来伸展你的腿筋以缓解下背部疼痛。抬起伸直的腿，用力拉毛巾，保持膝盖伸直。保持约15至30秒。
