you'll always need it cracked."

你將永遠需要它裂開。"

Oh, man. I hear this all the time.

哦，夥計。我經常聽到這樣的話。

"Sitting at a desk all day will give you bad posture."

"整天坐在辦公桌前會讓你的姿勢變得很糟糕。"

We need to get away from the notion

我們需要擺脫這種觀念

that there's one good or one bad posture.

有一個好的或一個壞的姿勢。

"Massages will remove knots in your back."

"按摩可以消除你背上的疙瘩。"

First of all, the misconception is

首先，這種誤解是

that you have knots there to begin with.

你有結在那裡開始。

Hi, my name's Dr. Tom Walters.

你好，我叫湯姆-沃爾特斯博士。

I'm a physical therapist based in Santa Barbara, California,

我是一名物理治療師，在加州聖巴巴拉工作。

and I specialize in the treatment

我的專長是治療

of patients with general orthopedic pain and injuries.

的一般骨科疼痛和受傷的病人。

And I am Dr. David Song, and I am a chiropractor

我是大衛-宋醫生，我是一名脊椎按摩師。

based in Toronto, Ontario,

總部位於安大略省多倫多市。

and the patients that I mostly see are weightlifters

而我所看到的病人大多是舉重運動員。

and other people who are experiencing issues

和其他正在經歷問題的人

with their daily activities.

與他們的日常活動。

And today we'll be debunking myths

而今天我們將揭開神話的面紗

about posture and back pain.

關於姿勢和背部疼痛。

Song: Myths people hear growing up.

歌聲。人們在成長過程中聽到的神話故事。

"Good posture means standing or sitting up straight."

"良好的姿勢意味著站立或坐直"。

So, this is a myth that comes up a lot in the clinic.

是以，這是一個在臨床上經常出現的神話。

There's this really ideal, good posture.

有這種真正理想的、良好的姿態。

Tuck your chin in, pull your shoulders back.

收起你的下巴，把你的肩膀向後拉。

The current pain science, injury, rehab evidence

目前的疼痛科學、傷害、康復證據

just doesn't support that thinking.

只是不支持這種想法。

There isn't really a bad posture.

其實並沒有什麼不好的姿態。

If you were going to label a posture as bad,

如果你要給一個姿勢貼上壞的標籤。

maybe it would just be that posture that

也許這只是一種姿態，是一種

you're in for too long.

你在裡面待的時間太長了。

And you get anyone to do anything

而你讓任何人做任何事

for eight hours, and chances are

八小時，而且有可能是

it's not going to be comfortable by the end of it.

到最後就會不舒服了。

So, slouching in itself is not really the problem.

是以，懶散本身並不是真正的問題。

It's why you're doing it for so long,

這就是為什麼你要做這麼久。

or not even that --

或甚至沒有 --

it's about not doing anything else, really.

它是關於不做其他事情，真的。

Walters: There's actually some really interesting research

沃爾特斯。實際上，有一些非常有趣的研究

where they actually put people in slouching

在那裡，他們實際上把人放在懶散的

and show that in the low back

並表明，在腰部

it actually improved nutrient and fluid delivery.

它實際上改善了營養和液體輸送。

So we just have to keep moving.

所以我們只能繼續前進。

"Stretching will give you good posture."

"拉伸會給你帶來好的姿勢。"

Oh, man. I don't think anyone

哦，夥計。我認為沒有人

has ever achieved good posture through stretching.

通過拉伸實現了良好的姿勢。

By all means, do it.

通過各種手段，做到這一點。

It's better than just sitting there doing nothing.

這總比坐在那裡什麼都不做要好。

Posture is not really determined

姿勢並不是真正決定的

by how tight your muscles are.

通過你的肌肉有多緊。

There are a lot of other aspects that go into posture.

還有很多其他方面的因素影響著姿勢。

For sure. Genetics are a part of it.

可以肯定的是。遺傳學是其中的一部分。

The activities that you're involved in,

你所參與的活動。

especially during development.

特別是在發展期間。

Your actual skeleton will change

你的實際骨架將發生變化

depending on what activities

取決於什麼活動

you expose it to in your teenage years.

你在十幾歲的時候就接觸到了它。

Like, one that we talk about a lot are baseball pitchers.

比如，我們經常談到的一個是棒球投手。

You know, if they start at a young age,

你知道，如果他們在年輕時就開始。

their actual upper bone, their humerus bone

他們的實際上層骨，他們的肱骨

in their arm will actually twist

在他們的手臂上實際上會扭曲

because of the stresses they're putting on it.

因為他們給它帶來的壓力。

We might have mobility-type work or interventions,

我們可能會有流動型的工作或干預措施。

and stretching could be a part of that.

和拉伸可能是其中的一部分。

And the only way you can permanently

而唯一的方法是，你可以永久地

really probably change your posture

真的很可能改變你的姿態

is to be consciously aware of it all the time

是要一直有意識地意識到它

and hold that new position.

並保持這個新位置。

But doing that all the time is probably going to

但是一直這樣做可能會導致

create other problems for you.

給你帶來其他問題。

So just be dynamic.

所以要有活力。

Song: "A stiff mattress is better for your back."

歌曲："僵硬的床墊對你的背部更好"。

Walters: There's always questions about

華特士。總有一些問題是關於

pillows and mattresses.

枕頭和床墊。

I mean, you can understand, we spend a lot of time sleeping.

我的意思是，你可以理解，我們花了很多時間睡覺。

A stiff mattress might be great for some people

僵硬的床墊對某些人來說可能是很好的選擇

but horrible for other people.

但對其他人來說卻很可怕。

The best way you can gauge if something is good for you

你可以衡量某樣東西是否對你有好處的最好方法是

is if it's comfortable.

是如果它是舒適的。

This goes with shoes, mattresses,

鞋子、床墊也是如此。

pillows, all those things.

枕頭，所有這些東西。

So you really have to think of your own body

所以你真的要為自己的身體著想

almost as an experiment and test things

幾乎是作為一個實驗和測試的東西

and see where you're most comfortable

並看看你在哪裡最舒服

and what's best for your body.

以及什麼對你的身體最好。

Myths from the internet.

來自互聯網的迷思。

This one should be a real doozy.

這一次應該是一個真正的大事件。

Song: "Massages will remove knots in your back."

歌曲："按摩可以消除你背上的疙瘩"。

First of all, the misconception is

首先，這種誤解是

that you have knots there to begin with.

你有結在那裡開始。

There's not some balled-up muscle that we can MRI and see.

這不是一些我們可以通過核磁共振看到的結成球狀的肌肉。

We have a bunch of muscles that are just long and skinny,

我們有一堆的肌肉，只是又長又瘦。

and if you rub on them like this, they feel like a lump.

如果你這樣揉搓它們，它們會感覺像一個腫塊。

Don't worry about it. It's just a muscle in your body.

不要擔心。這只是你身體裡的一塊肌肉而已。

Song: So, massages can help to loosen up a tight muscle.

宋。所以，按摩可以幫助鬆弛緊張的肌肉。

It can influence how that muscle feels

它可以影響該肌肉的感覺

and how that muscle perceives, you know,

以及那塊肌肉是如何感知的，你知道。

digital pressure applied to it.

施加在它身上的數字壓力。

But will it get rid of the knot?

但它能擺脫結嗎？

Well, I mean, the knot wasn't there to begin with, so.

嗯，我的意思是，這個結本來就不在那裡，所以。

"Body braces will fix your posture."

"身體支架將修復你的姿勢"。

Dave, I'll let you go first.

戴夫，我讓你先走。

Song: They do have their place. Don't get me wrong.

宋。他們確實有自己的位置。不要誤會我的意思。

They can help assist you in a position

他們可以幫助協助你在一個位置

that you need to hold,

你需要持有的。

much like a crutch would assist you standing up

就像一個柺杖可以幫助你站起來一樣

to not weight-bear on that broken foot.

不要用那隻斷腳承受重量。

And so it can help

是以，它可以幫助

to deload some of the muscles while you wear it.

在你穿上它的時候，使一些肌肉失去負荷。

They can temporarily improve your posture

它們可以暫時改善你的姿勢

while you're wearing them,

當你穿著它們的時候。

but will you get any permanent changes

但你會得到任何永久性的改變嗎？

is a totally different story.

是一個完全不同的故事。

Walters: We need those things sometimes medically

沃爾特斯。我們有時在醫學上需要這些東西

to let something heal,

來讓一些東西癒合。

but anytime you have something passive holding your body,

但只要你有東西被動地抱著你的身體。

it means your neuromuscular system isn't doing it

這意味著你的神經肌肉系統沒有做到這一點

and it doesn't need to anymore.

而現在不需要了。

Those muscles that would have held you back

那些會阻礙你前進的肌肉

that are now being held by something else

現在被其他東西持有的

will quickly atrophy and decondition.

將會迅速萎縮和喪失能力。

So even if that brace gave you some relief,

是以，即使那個支架給了你一些緩解。

we might say, OK, yeah, maybe use it temporarily

我們可能會說，好吧，是的，也許暫時使用它

in certain times of the day or activities,

在一天中的某些時間或活動中。

but it's only for short windows.

但它只適用於短時間的窗口。

It's not a permanent solution,

這不是一個永久性的解決方案。

because it's going to create all kinds

因為它將創造出各種各樣的

of other negative physical body side effects.

的其他負面身體副作用。

Song: You want to be able to

歌曲：你要能

condition the body up and strengthen it,

把身體調理好，並加強它。

as opposed to rely on some external influence.

而不是依靠某種外部影響。

Walters: "MRIs and X-rays can always

沃爾特斯。"核磁共振成像和X射線總是可以

diagnose your back problem."

診斷你的背部問題。"

Oh, man.

哦，夥計。

I need to buy myself an MRI, if that's the case.

如果是這樣的話，我需要給自己買一個核磁共振。

MRIs and X-rays are often overutilized

核磁共振成像和X射線常常被過度使用

for diagnosing back problems.

用於診斷背部問題。

A lot of the research shows that

很多研究表明，

a structural issue with MRIs or X-rays

核磁共振成像或X射線的結構問題

and whether or not that person has a disability or pain,

以及該人是否有殘疾或疼痛。

that correlation is pretty low.

這種關聯性是相當低的。

Likewise, you can have someone experiencing a lot of pain,

同樣地，你可以讓某人經歷很多痛苦。

a lot of issues, and then you get an MRI

很多問題，然後你得到一個MRI

and it's completely clean.

而且是完全乾淨的。

It just looks like a healthy spine.

它只是看起來像一個健康的脊柱。

When we look at the spine and spine pain,

當我們看到脊柱和脊柱疼痛時。

we don't recommend MRIs until the person's done,

我們不建議做核磁共振檢查，直到這個人做完為止。

like, a six-week course of rehab.

比如，一個為期六週的康復課程。

Because they've actually found

因為他們實際上已經發現

that when people get those images,

當人們得到這些影像時。

if there is something there,

如果那裡有東西。

it can create fear and anxiety.

它可以產生恐懼和焦慮。

And they've actually shown that outcomes

而且他們實際上已經表明了結果

in terms of recovery are poorer

在恢復方面較差

when somebody sees their MRI.

當有人看到他們的MRI時。

Often a patient will be like,

通常情況下，病人會喜歡。

"Hey, I have this MRI report."

"嘿，我有這份核磁共振報告。"

And I'm like, "Hold up.

我就說，"等一下。

Let me see everything else about you first."

讓我先看看你的其他東西。"

But I don't want to let that MRI

但我不想讓那個MRI

determine everything else about you,

決定了關於你的其他一切。

because it's just one aspect about what you're experiencing.

因為這只是你所經歷的事情的一個方面。

Myths we hear the most.

我們聽到最多的神話。

"Sitting at a desk all day will give you bad posture."

"整天坐在辦公桌前會使你的姿勢變得很糟糕。"

We need to get away from the notion

我們需要擺脫這種觀念

that there's one good or one bad posture

有一個好的或一個壞的姿勢

and just really realize

而只是真正意識到

that the research doesn't support that.

研究並不支持這一點。

Really the best thing you can do,

真的是你能做的最好的事情。

from a posture standpoint, is just move often.

從姿勢的角度來看，就是要經常移動。

Change postural positions often.

經常改變體位。

In the past, they've done studies where

在過去，他們已經做了一些研究，其中包括

they got a bunch of people riding this recumbent bicycle

他們有一群人在騎這種腰部自行車

while doing their desk work.

在做他們的案頭工作時。

And it turns out that after eight hours of doing that,

而事實證明，在做了八個小時之後。

their back was killing them,

他們的背上有很多人正在死亡。

because they're just doing the same thing

因為他們只是在做同樣的事情

for eight hours straight.

連續8個小時。

Whether or not you're sitting, moving, biking,

無論你是否坐著，移動，騎自行車。

standing, even the treadmill desk, guess what?

站立，甚至是跑步機辦公桌，你猜怎麼著？

You're walking for eight hours a day,

你每天要走八個小時的路。

and it might end up hurting your back a little bit.

而且最終可能會使你的背部受到一點傷害。

Your nervous system is pretty good

你的神經系統很好

about knowing when you need to change posture.

關於知道你何時需要改變姿勢。

So you just try to take breaks every 30 minutes,

所以你就儘量每30分鐘休息一下。

every hour or something, get up and walk around.

每隔一小時或其他時間，站起來走走。

Just changing those stresses is going to change

只要改變這些壓力，就能改變

how your nervous system perceives your physical body.

你的神經系統如何感知你的肉體。

It's going to change blood flow.

這將改變血流。

It's going to change nutrient delivery to tissues.

它將改變對組織的營養輸送。

And it's just implementing the right stresses

而這只是實施正確的壓力

at the right time.

在正確的時間。

"If you get your back cracked,

"如果你的背部被撞裂了。

you'll always need it cracked."

你將永遠需要它裂開。"

Oh, man.

哦，夥計。

This, I hear this all the time.

這個，我經常聽到這個。

I think the idea that

我認為這種想法

you need to get your back cracked once it's cracked

你需要得到你的背部的裂縫，一旦它被破解

is rooted in the idea that the cracking itself

是植根於這樣的想法：裂縫本身

is shifting your bones into place,

是把你的骨頭移到合適的位置。

and that if you don't get it cracked again

而且如果你不把它再次破解的話

it'll shift out of place,

它就會移位。

and then you need to get it cracked back into place.

然後你需要讓它裂開回到原位。

That in itself is kind of untrue.

這本身就有點不真實。

What we know now is that those cracks,

我們現在知道的是，這些裂縫。

what we call are cavitations,

我們稱之為空穴現象。

is just gas bubbles being released out of the joint.

只是氣泡從接頭處釋放出來。

Spinal manipulation is just about

脊柱操作只是關於

introducing movement back into those joints.

將運動重新引入這些關節。

It's literally no different than cracking your knuckle

從字面上看，這與敲碎你的指關節沒有什麼不同。

and then not needing to crack that knuckle ever again.

然後再也不需要敲打那個指關節了。

It's the same mechanism.

這是同一種機制。

All it is, is to open up a small window of time

所有這一切，都是為了開闢一個小的時間窗口

where you can move, like, pain-free

在那裡你可以移動，比如，無痛

or move with a little bit more ease

或移動時更輕鬆一點

and then reinforce that type of movement on your own.

然後自己加強這種類型的運動。

But to sum it all up, no, you don't have to

但總結起來，不，你不需要

get your back cracked to infinity and beyond.

讓你的背部裂開到無限大，甚至更遠。

"Resting is the best remedy for back pain."

"休息是治療背部疼痛的最佳療法"。

The problem is that we see that when people

問題是，我們看到，當人們

are mobilized or rested for too long,

被動員或休息的時間過長。

they just decondition and atrophy.

他們只是減弱和萎縮。

And in some cases, it can make the pain system

而在某些情況下，它可以使疼痛系統

sort of ramp up and be more sensitized

逐步提高，更加敏銳。

if they rest too long.

如果他們休息時間太長。

Rest is very important when it's needed.

在需要時，休息是非常重要的。

Like, if you just sprained your ankle,

比如，如果你剛剛扭傷了腳踝。

I'm not going to get you weight-bearing on that same day.

我不打算在當天讓你承重。

But the goal is to eventually get back to

但目標是最終回到

what you were doing pre-injury

你在受傷前做了什麼

or even better than that.

或者甚至比這更好。

Rest in itself won't get you there.

休息本身並不能讓你達到目的。

Rest is not rehab.

休息不是復健。

This is why when you have surgery,

這就是為什麼當你做手術的時候。

they don't let you stay in the hospital

他們不允許你留在醫院裡

and sleep there for multiple nights anymore.

並在那裡睡了多個晚上了。

You're pretty much in and out,

你幾乎是進進出出。

and you're starting rehab right away.

而你馬上開始康復治療。

And the best way to approach that type of thing

而處理這類事情的最好方法是

is to just slowly level up your body.

就是要慢慢地提高你的身體水準。

I think a lot of people go from 0 to 100

我想很多人都是從0到100的。

way too quickly, way too often.

太快了，太頻繁了。