Research progress on the application of core training in military personnel with low back pain

Abstract

Abstract:

Low back pain（LBP），a prevalent training injury in the military，presents a considerable burden on military budget and impairs military combat effectiveness. It is frequently accompanied by core muscle weakness，which can cause lumbar instability，muscle atrophy，and altered lumbar biomechanics，thereby worsening LBP symptoms. Core training has proven effective in reducing pain，enhancing back muscle endurance，improving lumbar function，and preventing military training injuries，ultimately boosting training performance. This paper summarizes the efficacy of core training in the soldiers with LBP and recent advancements in core training exercise prescriptions，and analyzes their military application strategies in order to provide reference for the prevention and treatment of LBP in the military.

Key words: Low back pain, Core training, Military, Exercise prescriptions, Research progress

CLC Number:

R181.31

XIAO Ruoshi, WANG Wei, HUANG Xiaorun, LI Xinyi, XU Qing, LI Xia. Research progress on the application of core training in military personnel with low back pain. [J]OCCUPATION AND HEALTH, 2026, 42(11): 1569-1573.

Figures/Tables 1

References 56

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训练内容	训练强度	训练目的	注意事项
第1阶段（急性期）采用筋膜松解技术、肌肉能量技术等针对颈、肩、胸椎、腰椎、髋关节和踝关节等进行关节活动度训练及关节周围肌肉放松，在此基础上使用呼吸训练方法进行腹压重塑，建立正确呼吸模式。	60 min，2 d/次	通过改善各大关节活动度，降低动作代偿对腰部肌肉的牵拉，缓解腰痛症状。建立正确的呼吸模式，缓解腰椎周围深层肌肉紧张、痉挛。	掌握正确的呼吸模式，视觉模拟评分法（visual analogue scale，VAS）≤3分，关节活动度正常后可进入第2阶段。
第2阶段（缓解期）核心肌肉激活 ①腹横肌激活：跪姿腹式呼吸跪撑猫式拱背 ②多裂肌激活：鸟狗式腹部瑞士球双臂支撑瑞士球横向滚动低位熊爬 ③臀肌激活：侧平板支撑-髋外展肘平板支撑-髋后伸单腿深蹲（支撑侧臀部）	30~60 s/次，8~10次/组，组间休息30 s，3~4组/d，2 d/次	在第1阶段完成基础上，利用神经-肌肉的牵张反射与交互抑制原理对长期受到抑制的肌肉进行刺激，恢复肌肉功能。	针对性激活力量相对不足的肌肉，可先在稳定平面下训练，熟练后在平衡垫、悬吊带等不稳定状态下训练，先静态再动态训练。保持背部平直，收紧核心，注意配合呼吸，在肌肉拉长阶段吸气，在收缩阶段呼气。针对力量不足的肌肉训练前后进行对比，力量较弱的肌力有所增加，能够顺利完成肌肉激活训练，并在激活训练中VAS评分≤3分时可以进入第3阶段康复训练。
第3阶段（稳定期）核心肌肉强化弹力带旋转训练抛接药球训练波士球上接抛球训练	10~12个/组，3~4组/d，2 d/次	在前2个阶段基础上，采用核心强化训练方法，对核心区域肌肉力量进行强化，加强和稳固前两阶段的康复效果。	注意力集中在训练目标肌肉上，感受肌肉收缩，训练时避免错误动作模式引起腰部肌肉代偿。以身体中轴线为中心，采用水平面旋转运动方式，难度逐渐递增，以消除不必要的代偿。可渐进在不稳定状态下完成抗阻和快速运动。

训练内容	训练强度	训练目的	注意事项
第1阶段（急性期）采用筋膜松解技术、肌肉能量技术等针对颈、肩、胸椎、腰椎、髋关节和踝关节等进行关节活动度训练及关节周围肌肉放松，在此基础上使用呼吸训练方法进行腹压重塑，建立正确呼吸模式。	60 min，2 d/次	通过改善各大关节活动度，降低动作代偿对腰部肌肉的牵拉，缓解腰痛症状。建立正确的呼吸模式，缓解腰椎周围深层肌肉紧张、痉挛。	掌握正确的呼吸模式，视觉模拟评分法（visual analogue scale，VAS）≤3分，关节活动度正常后可进入第2阶段。
第2阶段（缓解期）核心肌肉激活 ①腹横肌激活：跪姿腹式呼吸跪撑猫式拱背 ②多裂肌激活：鸟狗式腹部瑞士球双臂支撑瑞士球横向滚动低位熊爬 ③臀肌激活：侧平板支撑-髋外展肘平板支撑-髋后伸单腿深蹲（支撑侧臀部）	30~60 s/次，8~10次/组，组间休息30 s，3~4组/d，2 d/次	在第1阶段完成基础上，利用神经-肌肉的牵张反射与交互抑制原理对长期受到抑制的肌肉进行刺激，恢复肌肉功能。	针对性激活力量相对不足的肌肉，可先在稳定平面下训练，熟练后在平衡垫、悬吊带等不稳定状态下训练，先静态再动态训练。保持背部平直，收紧核心，注意配合呼吸，在肌肉拉长阶段吸气，在收缩阶段呼气。针对力量不足的肌肉训练前后进行对比，力量较弱的肌力有所增加，能够顺利完成肌肉激活训练，并在激活训练中VAS评分≤3分时可以进入第3阶段康复训练。
第3阶段（稳定期）核心肌肉强化弹力带旋转训练抛接药球训练波士球上接抛球训练	10~12个/组，3~4组/d，2 d/次	在前2个阶段基础上，采用核心强化训练方法，对核心区域肌肉力量进行强化，加强和稳固前两阶段的康复效果。	注意力集中在训练目标肌肉上，感受肌肉收缩，训练时避免错误动作模式引起腰部肌肉代偿。以身体中轴线为中心，采用水平面旋转运动方式，难度逐渐递增，以消除不必要的代偿。可渐进在不稳定状态下完成抗阻和快速运动。