Oftentimes trying to cure your back pain with lower back stretches, strengthening exercises, Pilates, ab workouts, or just lying in bed until it subsides will often do more harm than good.

通常情況下，試圖通過下背部拉伸、加強鍛鍊、普拉提、腹肌鍛鍊或躺在床上直到疼痛緩解來治療背痛，往往弊大於利。

While these methods may provide some form of relief in the short term, the pain soon returns and often worse than before.

雖然這些方法可能會在短期內提供某種形式的緩解，但疼痛很快就會捲土重來，而且往往比以前更嚴重。

Now while the true fix to back pain is highly individual, one of the easiest ways that we can potentially fix our low back pain or at least provide some relief or prevent low back pain from developing in the future is by paying attention to the position of our spine throughout the day.

雖然真正解決腰痛的方法因人而異，但最簡單的方法之一就是注意我們一天中脊柱的位置，這樣就有可能解決我們的腰痛問題，或者至少可以緩解或防止將來出現腰痛。

For instance, let's take a look at the results of the following research paper that analyzed the stress placed on the discs of the lower back in various positions, with standing upright being used as a reference.

例如，讓我們看看以下研究論文的結果，該論文分析了不同姿勢下腰椎間盤所承受的壓力，並以直立姿勢作為參考。

As you can see in the following graph, simply bending forward into a slouch posture increased the relative load on the spine by almost 50%.

從下圖中可以看出，僅僅是向前彎腰的懶散姿勢就會使脊柱的相對負荷增加近 50%。

Similarly, sitting in a slouch posture increased the relative load on the spine by about 50% as well.

同樣，懶散的坐姿也會使脊柱承受的相對負荷增加約 50%。

The study also analyzed lifting a 20 kilogram object with poor form and the results were even worse.

研究還分析了以不良姿勢舉起 20 公斤物體的情況，結果更糟。

When subjects lifted a 20 kilogram object by bending over at their backs, the load on the spine increased by almost a hundred and fifty kilograms when compared to lifting the right way by bending at the knees and hips and keeping the back neutral.

當受試者彎腰舉起一個 20 千克重的物體時，與膝蓋和臀部彎曲並保持背部中立的正確舉重方式相比，脊椎承受的負荷增加了近一百五十千克。

The spinal load will be increased significantly more had the subjects not been of a slim build and instead much heavier, which just helps illustrate the importance of proper spinal hygiene throughout the day as this gradual wear and tear of the disc adds up and can over time contribute to disc bulges and low back pain.

如果受試者不是身材苗條，而是體重更重，那麼脊柱的負荷將大大增加，這恰恰說明了全天保持脊柱衛生的重要性，因為椎間盤的逐漸磨損和撕裂會逐漸增加，久而久之就會導致椎間盤突出和腰痛。

World-renowned back pain expert Professor Stuart McGill explains this quite well with a very simple analogy.

世界知名背痛專家斯圖爾特-麥吉爾教授用一個非常簡單的比喻很好地解釋了這一點。

The joints of your spine are not ball and socket joints but some people treat them as if they are ball and socket joints and they end up back pained and sometimes quite disabled.

脊柱的關節並不是球窩關節，但有些人卻把它們當成球窩關節來對待，結果導致背部疼痛，有時甚至致殘。

Here is a ball and socket joint, the hip joint.

這是一個球窩關節，即髖關節。

You see the ball and the socket which is designed to create power which requires the joint to bear very high loads through a big range of motion.

你可以看到球和套筒的設計是為了產生動力，這就要求關節在很大的運動範圍內承受很高的負荷。

The spinal joints are not meant to create power.

脊柱關節並不是用來創造力量的。

They are what we call an adaptable fabric.

它們就是我們所說的適應性強的織物。

They are made up of collagen fibers crisscrossing back and forth making up a fabric.

它們是由膠原纖維來回交錯構成的織物。

Here is an example of a fabric and I'm just going to work it back and forth with motion and you will see that we create delaminations and a separation of the fibers.

下面是一塊布料的例子，我將它來回運動，你會看到我們產生了分層和纖維分離。

That's exactly what happens with lifting repeatedly with poor form.

這正是反覆舉重而姿勢不正確的後果。

Rounding the back every collapsing and then collapsing your spine and then lifting.

每一次塌腰都要圓背，然後塌脊柱再抬起。

All of these things over time add to the delamination.

隨著時間的推移，所有這些都會導致脫層。

So lifting with poor form throughout the day and allowing cumulative poor posture to allow delamination in the collagen results in this.

是以，整天以不良姿勢進行舉重，並讓不良姿勢累積，導致膠原蛋白分層，就會造成這種結果。

Here is a spinal disc where the collagen has been delaminated.

這是一個膠原蛋白已經分層的脊柱椎間盤。

You can see that red line at the back of my finger.

你可以看到我手指後面的紅線。

Now I'm going to apply poor posture to this model.

現在，我要把不良姿勢應用到這個模型上。

I'm going to flex the spine bending forward and add load.

我要彎曲脊柱向前彎，增加負荷。

I've pressurized the nucleus which you now see in red seeping out through the delamination and that will press on a nerve root and cause back pain or leg pain.

我已經對細胞核施加了壓力，你現在看到的紅色就是通過分層滲出的，這會壓迫神經根，導致背痛或腿痛。

Now I'm going to practice good posture.

現在我要練習良好的姿勢。

I'm going to stack the spine tall and I'm going to apply the same squeeze and you see the disc bulges around it but there's no pressure driving the nuclear bulge into a nerve root.

我要把脊柱堆高，然後施加同樣的擠壓，你會看到椎間盤在周圍隆起，但不會有壓力將核隆起壓向神經根。

It's gone.

它不見了

Meaning that if you're currently suffering from chronic back pain or you experience acute episodes of back pain or you just simply like to and moving in the most spine conserving way particularly when lifting and training is a key and we can implement this in three easy steps.

這意味著，如果你目前正遭受慢性背痛的折磨，或者你有急性背痛發作的經歷，或者你只是單純地喜歡以最保護脊椎的方式活動，尤其是在舉重和訓練時，這就是關鍵所在，而我們可以通過三個簡單的步驟來實現這一點。

The first step here is just to define the various movements that cause low back pain for you throughout the day.

第一步就是要明確一天中導致腰痛的各種動作。

If certain postures or movements such as sitting for prolonged periods, tying your shoes or performing a specific exercise in the gym induces pain then identify these and avoid or modify them to make them pain free.

如果某些姿勢或動作，如長時間坐著、繫鞋帶或在健身房做特定的運動會引起疼痛，那麼就找出這些姿勢或動作，避免或改變它們，使它們不引起疼痛。

By eliminating these painful movements you'll be able to reduce a cumulative load placed on your spine and can slowly teach your spine how to move pain-free again.

通過消除這些痛苦的動作，你就能減少脊柱上的累積負荷，並能慢慢教會你的脊柱如何再次無痛地運動。

The next step is to now modify your posture throughout the day to further minimize the stress placed on your spine and most of this has to do with just increasing your awareness.

下一步是改變你一天中的姿勢，以進一步減少脊柱所承受的壓力，這主要與提高你的意識有關。

Consider walking around all day with a pound of butter in your hand.

你可以考慮整天拿著一磅黃油走來走去。

Your bicep muscle is hard and active and in a short amount of time it will be screaming.

你的二頭肌堅硬而活躍，短時間內就會發出尖叫聲。

The only way to get relief is to put the butter down.

唯一的辦法就是把黃油放下來。

Well people unknowingly do this to their backs.

人們在不知不覺中對自己的背部造成了傷害。

Imagine instead of holding a pound of butter I walk around with rounded shoulders and a poking chin.

想象一下，我走起路來肩膀圓鼓鼓的，下巴戳戳的，而不是拿著一磅黃油。

If I feel the back muscles they're rock hard and they will eventually be screaming just like my biceps holding the butter but if I continue to palpate and feel my low back muscles and I align my ears over my shoulders over my hips the muscles suddenly went quiet.

如果我感覺到背部肌肉堅硬無比，它們最終會像握住黃油的肱二頭肌一樣發出尖叫聲，但如果我繼續觸摸和感覺腰背肌肉，並將耳朵對準肩膀和臀部，肌肉就會突然安靜下來。

So no muscle relaxant will allow your muscle to relax and give you relief if you continue with poor posture.

是以，如果您繼續保持不良姿勢，任何肌肉鬆弛劑都無法讓您的肌肉鬆弛下來，使您的病情得到緩解。

All you have to do is stack your mass in an alignment.

你所要做的就是將品質堆疊在一起。

Little tricks might be to hold your hands behind you, jazz knees, loosen, hover in a stack, shut down the muscle and your muscular back ache will melt away.

小訣竅可能是將雙手放在身後，爵士膝蓋，放鬆，在堆疊中盤旋，關閉肌肉，你的肌肉背痛就會消失。

To illustrate this here is a simple self-assessment created by Professor Stuart McGill that you can do when standing to find the optimal posture for you and your spine.

為了說明這一點，這裡有一個由斯圖爾特-麥吉爾（Stuart McGill）教授設計的簡單自我評估，您可以在站立時進行自我評估，以找到最適合您和您脊柱的姿勢。

Stand in a relaxed upright posture and feel your lower back muscles with your hand.

以放鬆的直立姿勢站立，用手感覺下背部肌肉。

Lean back slightly until these muscles shut off and feel soft and relaxed.

稍稍向後傾斜，直到這些肌肉關閉，感覺柔軟放鬆。

Now slowly lean forward until you identify the point at which they become active at again.

現在，身體慢慢前傾，直到找到它們再次活躍的點。

It may take a few passes to detect this muscle switch point but it's worth it.

可能需要幾次才能檢測到這個肌肉轉換點，但這是值得的。

The objective is to discover the position that allows you to maintain an upright standing posture without engaging your low back muscles and you'll also notice that rounding your shoulders, sticking your head forward or crossing your arms in front of your body will all cause unwanted muscle tension in the low back.

你還會發現，肩膀變圓、頭部前伸或雙臂交叉在身體前方都會導致腰部肌肉緊張。

This simple drill demonstrates how important proper standing posture is to aware of your posture throughout the day and modify it to minimize the stress that's placed on your spine.

這個簡單的練習說明了正確的站姿對於瞭解自己一天的姿勢有多麼重要，並通過調整姿勢來儘量減少脊柱所承受的壓力。

The third step is to now modify how exactly you bend over to perform tasks such as tying your shoes, picking up an object or even performing a lift at the gym.

第三步是改變你彎腰的方式，比如繫鞋帶、拿東西，甚至是在健身房做舉重。

To do so you need to unlearn many of the bad habits that you've likely developed over the years that involve rounding the back.

要做到這一點，你需要改掉多年來養成的許多繞背的壞習慣。

Instead implement what's called a hip hinge that will be your basic tool for anything to do with lifting or bending over and to help learn this here is a technique that's been recommended and used by professors Drew McGill called the short stop squat.

為了幫助學習，德魯-麥吉爾教授推薦並使用了一種名為 "短停深蹲 "的技術。

The short stop squat starts with shaping the hands with the thumb and the fingers into a V.

短停深蹲首先用拇指和手指將手掌捏成 V 形。

They are placed on the front of the thigh and the kneecap will go into the crotch that you form in your hand.

它們被放置在大腿前側，膝蓋骨將進入您用手捏成的襠部。

Slide your hands down your thighs by moving your pelvis back.

將骨盆後移，雙手順著大腿向下滑動。

Notice I didn't round my spine it was entirely performed with hip motion and then I grab my knees hard.

注意，我沒有繞過脊柱，完全是用臀部運動來完成的，然後我用力抓住膝蓋。

One common fault is some people are shrugged up.

一個常見的毛病是有些人聳聳肩。

We give the cue to anti-shrug and drift their shoulders down.

我們提示他們反聳肩，並將他們的肩膀下垂。

Now tune their spine curvature to make it sweet as we say.

現在，調整它們的脊柱彎曲度，讓它變得像我們說的那樣甜美。

There we show them a camel and there we show them a cat.

在那裡，我們給他們看駱駝，在那裡，我們給他們看貓。

So they learn to find their sweet spot posture and then they anti-shrug away which stiffens that sounds like an odd word but it's the right word into that sweet spot posture and then the instruction is don't lift with the back simply pull the hips through.

是以，他們要學會找到自己的最佳姿勢，然後反聳肩，這聽起來是個奇怪的詞，但它是正確的詞，進入最佳姿勢，然後指令是不要用背部抬起，只需將臀部拉過。

Essentially every time you sit stand or reach for something low you're performing a variation of this movement whether it be picking something up off the ground or simply bending down to pat your dog.

基本上，每次你坐著站著或伸手去拿低處的東西時，你都在做這個動作的變體，無論是從地上撿東西，還是彎腰拍拍你的狗。

Practicing this proper technique ensures that you're able to complete any of these tasks without placing added strain on your spine.

練習這種正確的技巧可確保您在完成任何這些任務時不會給脊柱增加負擔。

You'll know when you get this right because your pain will go away and the same applies to lifts in the gym as well.

你會知道什麼時候你能做到這一點，因為你的疼痛會消失，這同樣適用於健身房中的舉重。

Too many times people will place a great deal of stress on their backs and seriously hurt themselves when they don't apply this simple hip hinge movement pattern properly especially with moves like the deadlift.

很多時候，如果人們沒有正確地運用這種簡單的髖關節鉸鏈運動模式，尤其是像負重舉這樣的動作，就會給背部帶來很大的壓力，嚴重時還會傷害到自己。

Before lifting the weight stabilize your back by applying the abdominal brace and don't lift with your back.

在舉起重物前，用腹部支撐穩定背部，不要用背部舉起重物。

Instead focus your attention on simply pulling the hips forward and dragging the weight up the thighs just like we did with the short stop squat but now with added load.

取而代之的是，將注意力集中在臀部向前拉，將重量拖到大腿上，就像我們做短停深蹲時一樣，但現在要增加負重。

McGill has successfully returned many champion powerlifters back to record form following serious back injuries by applying these simple yet critical concepts.

通過運用這些簡單而關鍵的概念，麥吉爾成功地使許多背部嚴重受傷的舉重冠軍恢復到創紀錄的狀態。

So as a summary regardless of what caused your back pain part of your road to recovery and prevention will always be practicing spinal hygiene.

是以，總而言之，無論你的背痛是由什麼原因引起的，你的康復和預防之路的一部分都將是保持脊柱衛生。

By properly implementing what we went through in today's video into your daily routine while making an effort to simply move more and avoiding any static positions for too long you'll successfully be able to minimize the stress that's placed on your lower back and the pain that you may be experiencing.

將今天視頻中的內容適當地融入到日常生活中，同時努力多動，避免長時間保持靜態姿勢，就能成功地將腰部承受的壓力和可能出現的疼痛降至最低。

And for an all-in-one step-by-step program that shows you exactly how to train and eat to transform your body in the most efficient manner possible without overlooking key aspects of your program like prehab and exercise execution and simply head on over to builtwithscience.com and take our analysis quiz to determine which of our approaches will be best for you and your specific body.

如果您想了解一個一體化的循序漸進的計劃，向您精確地展示如何通過訓練和飲食以最有效的方式改變您的身體，同時又不忽視計劃的關鍵方面，如康復前訓練和運動執行，只需登錄 builtwithscience.com，參加我們的分析測驗，以確定我們的哪種方法最適合您和您的特定身體。

Also a big thank you to Professor Stuart McGill for his help in this video.

同時，也非常感謝 Stuart McGill 教授在這段視頻中提供的幫助。

He actually created a book that's called The Back Mechanic and it takes the things that you learned in this video one step further by guiding you to a solution that's matched to the specific type of back pain that you're experiencing.

實際上，他還寫了一本書，叫做《背部機械師》（The Back Mechanic），這本書將你在視頻中學到的東西又向前推進了一步，指導你找到與你正在經歷的特定類型背痛相匹配的解決方案。

I've read it and I would highly recommend it and I'll leave a link in the description box down below for you guys to check out.

我會在下面的描述框中留下鏈接，供你們查看。

Anyways that is it for today guys, thank you so much for watching.

今天的節目就到這裡，感謝大家的收看。

I hope you enjoyed this one.

希望你們喜歡這本書。

Don't forget to show your support for the video by giving the video a like, leaving a comment down below, and subscribing to the channel, turning on notifications for the channel as well as this all really does help me out and it's much appreciated.

別忘了給視頻點個贊、在下面留言、訂閱頻道、打開頻道通知，以表示您對視頻的支持，這一切真的對我很有幫助，非常感謝。

Thank you so much guys, see you next time.

非常感謝你們，下次再見。