---
title: "腰痛患者的自我练习 - Bewertungen, Einnahmen und Downloads in China | Apple App Store"
description: "Ø 无论你的诊断是腰椎间盘突出、腰肌劳损、椎体滑脱，只要你有腰痛，无论是否伴有单侧、双侧臀部及腿部的疼痛，或者曾经有腰痛、后来明显减弱、目前以臀腿部疼痛为主，均有可能适合以下练习方法； Ø 在你的医生指导下进行练习，如果练习后疼痛加重或没有改善，请咨询你的医生；  你可能经历过多次急性病背部疼痛，也可能经历过多次慢性疼痛的发作。经验让你知道，随着时间的推移，疼痛最终会减弱，但你却从来没有完全摆脱疼"
---

# 腰痛患者的自我练习 — China
> 哪些运动可以锻炼腰背部肌肉

![腰痛患者的自我练习 App Icon](https://is1-ssl.mzstatic.com/image/thumb/Purple221/v4/d5/af/62/d5af62b3-07e0-891a-d0dc-d10dc4cbc8b8/AppIcon-0-0-1x_U007epad-0-1-85-220.png/434x0w.png)

**Developer:** [Stefan Roobol](https://apptail.io/de/developer/stefan-roobol-hyd) (Niederlande)
**Category:** Health Fitness
**Rating:** 3.0/5 (2 ratings)
**Price:** Free
**Bundle ID:** com.stefanroobol.backpain
**Store:** Apple App Store
**Country:** China
**Version:** 25.0.1 (released 2026-01-02)
**Original Release:** 2018-01-22
**Languages:** English

**App Store Link:** [Download on Apple App Store](https://apps.apple.com/cn/app/app/id1334009609)
**AppTail Page:** [https://apptail.io/de/app/lower-back-pain-exercises-arSc/china](https://apptail.io/de/app/lower-back-pain-exercises-arSc/china)

## 腰痛患者的自我练习 Description
Ø 无论你的诊断是腰椎间盘突出、腰肌劳损、椎体滑脱，只要你有腰痛，无论是否伴有单侧、双侧臀部及腿部的疼痛，或者曾经有腰痛、后来明显减弱、目前以臀腿部疼痛为主，均有可能适合以下练习方法；
Ø 在你的医生指导下进行练习，如果练习后疼痛加重或没有改善，请咨询你的医生；

你可能经历过多次急性病背部疼痛，也可能经历过多次慢性疼痛的发作。经验让你知道，随着时间的推移，疼痛最终会减弱，但你却从来没有完全摆脱疼痛。（根据研究表明，在学习麦肯基疗法9个月后，其中60％的人都摆脱了疼痛，另有27％的人感觉到疼痛有所减轻）那么怎样做才能更快地从急性疼痛中恢复或者摆脱慢性疼痛呢？

锻炼背部应该使用不同的器械从上到下从不同的角度去锻炼它，达到即宽又厚，充分展现男人的挺拔身姿。背部肌肉并不是身体最大和最强壮的唯一部位。它是由一系列复杂且相互连接的肌肉群组成。从锻炼的角度来讲主要是（1）背阔肌和大圆肌，（2）斜方肌，（3）下背部：竖脊肌。每一个区域都需要使用特殊的动作和轰击角度来有针对性地刺激。

    我们一般讲的背部锻炼主要是指背阔肌及其周围的小肌群。锻炼背阔肌时，其周围其它背部小肌群也得到相应锻炼，所以一般只阐述锻炼背阔肌的动作，而没有特别针对其它背部小肌群（包括大圆肌、小圆肌等）的孤立动作。

## 腰痛患者的自我练习 Screenshots
- [Screenshot 1](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource122/v4/b5/bd/58/b5bd58de-b551-a529-e059-71ba512214c2/d5a8b56b-132e-4c5c-810f-5b7af0166c3a_6.5-inch_Screenshot_6.png/1284x2778.png)
- [Screenshot 2](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource122/v4/37/11/1b/37111bd3-5528-2456-897c-9c33ff0e1e0f/5d3dad7e-07e9-4bfb-b053-f55dcacfdbc5_6.5-inch_Screenshot_1.png/1284x2778.png)
- [Screenshot 3](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource122/v4/11/20/39/1120398f-c4fd-ecd8-8d66-ea0502b374fd/20a56d1d-6d07-4a64-b0f6-799359a5b689_6.5-inch_Screenshot_2.png/1284x2778.png)
- [Screenshot 4](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource112/v4/fb/51/e2/fb51e2b3-39c8-70af-ecee-e706dd0d6255/955a0d6d-eb2a-43fe-891f-19b3cc18d1e1_6.5-inch_Screenshot_3.png/1284x2778.png)
- [Screenshot 5](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource112/v4/1b/2d/5b/1b2d5b3d-1906-8182-47b4-c06f23f3aaed/f93f5339-5ad5-4464-b96e-9c580dc76313_6.5-inch_Screenshot_4.png/1284x2778.png)
- [Screenshot 6](https://is1-ssl.mzstatic.com/image/thumb/PurpleSource122/v4/4f/a3/5c/4fa35cd4-2c17-8805-3356-837446c46365/87cc4e48-7c52-47b5-b61f-fd760ee4242b_6.5-inch_Screenshot_5.png/1284x2778.png)

## 腰痛患者的自我练习 Rating Breakdown in China
- 5 stars: 1 (50%)
- 4 stars: 0 (0%)
- 3 stars: 0 (0%)
- 2 stars: 0 (0%)
- 1 stars: 1 (50%)


## 腰痛患者的自我练习 In-App Purchases
| Item | Price |
|------|-------|
| Remove Ads | ¥8.00 |
| Full Bundle | ¥38.00 |
| Create Workouts | ¥8.00 |
| Improve Posture | ¥15.00 |
| Plank Variations | ¥15.00 |
| Create Challenges | ¥22.00 |
| Pilates Exercises | ¥15.00 |
| Yoga for Back Pain | ¥15.00 |
| Stretches to Ease Your Pain | ¥15.00 |
| Reduce Pain and Build Strength | ¥15.00 |


## 腰痛患者的自我练习 Discovered Keywords
- 爻通


## 腰痛患者的自我练习 Available In
- [Vereinigte Staaten](https://apptail.io/de/app/lower-back-pain-exercises-arSc/united-states)
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---

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