You're not alone.

你並不孤單

Today I'm gonna show you three tips that you can do to help eliminate your back pain so you can wake up refreshed, rejuvenated, and ready to take on your day.

今天，我將告訴你三個小竅門，幫助你消除背部疼痛，讓你一覺醒來神清氣爽，重新煥發活力，準備好迎接新的一天。

So if you're ready to say goodbye to restless nights filled with back pain and hello to some pain-free days, let's dive in.

是以，如果你已經準備好告別充滿背痛的不眠之夜，迎接無痛的日子，那就讓我們開始吧。

So the first thing we have to understand is that a lot of painful backs are relieved by teaching yourself how to foster a more neutral spine.

是以，我們首先要明白的是，很多背部疼痛都可以通過教會自己如何培養更中立的脊柱來緩解。

Here's what I mean.

我的意思是

That's better.

這樣好多了。

Let me explain.

讓我來解釋一下。

A neutral spine when laying on your back is going to have a slight curve.

仰臥時，中性脊柱會有輕微的弧度。

Now, short of changing your mattress, which can be helpful for some people, one thing you can do to help support this neutral spine is strategically use some towels or pillows.

現在，除了更換床墊（這對某些人可能會有幫助）之外，你可以做的一件事就是戰略性地使用一些毛巾或枕頭來幫助支撐這種中性脊椎。

In this position, the back is going to be elevated off the ground.

在這個姿勢中，背部要抬離地面。

Now, especially if you're someone that may have a little bit bigger butt, your back is going to be well off the table or the bed.

現在，尤其是如果你的屁股比較大，你的背部就會遠離桌子或床。

So what we can do is take a towel and place it underneath the spine to help support that back.

是以，我們可以用毛巾墊在脊柱下方，幫助支撐背部。

If you're someone that maybe has back pain due to a flexion in tolerance, meaning bending of your spine triggers your pain, having some support right here can limit that bending that occurs when your hips are off or pushing your spine off the bed.

如果你的背痛可能是由於屈曲引起的，也就是說脊柱彎曲會引發疼痛，那麼在這裡有一些支撐可以限制臀部離開或將脊柱推離床時發生的彎曲。

Your back has to bend a little bit as you sink down into the bed.

當你躺到床上時，背部必須稍微彎曲。

So a towel roll like this can be really helpful.

是以，這樣的毛巾卷真的很有用。

Same thing when you're on your side, we can also have a towel roll like that.

當你側身時也是一樣，我們也可以有一個這樣的毛巾卷。

Now, let's talk about how this looks in real life.

現在，讓我們來談談這在現實生活中是什麼樣子的。

So here's our real life example.

下面就是我們的真實例子。

We have the towel underneath the torso right here for the side sleeper that has back pain, supporting the spine in a more neutral position and limiting that side bending that for some people could trigger their pain.

我們在軀幹下方鋪上毛巾，為背部疼痛的側臥者提供支撐，使脊柱處於更中立的位置，並限制側彎，因為對某些人來說，側彎可能會引發疼痛。

Another helpful thing is to take a pillow and place it underneath the knees.

另一個有用的方法是拿一個枕頭墊在膝蓋下面。

Now, what this is going to do is help sort of lock the spine and the pelvis into a better position for some people because for some that movement that you may get out of your pelvis when your leg drops may place an uneven force on the spine.

這樣做的目的是幫助某些人將脊柱和骨盆鎖定在一個更好的位置，因為對於某些人來說，腿部下垂時骨盆的運動可能會對脊柱造成不均衡的壓力。

And for some people that is a trigger for their pain.

對有些人來說，這就是他們疼痛的導火索。

So for that person, just placing a pillow between the knees and or supporting the spine in this position with a towel can help that side sleeper get a little bit better sleep.

是以，對於這種人來說，只需在膝蓋之間放一個枕頭，或用毛巾支撐脊柱，就能讓側睡者睡得更好一些。

So let's go back to the person that has back pain when sleeping on their back.

讓我們回到仰睡時腰痛的人身上。

So again, in this position for someone that may have a little bit bigger hips and is flexion intolerant, actually what Stephanie's dealing with right now, if she were to take this away, you can see that she has a little bit of an arch right here.

同樣，對於臀部稍大且不耐受屈曲的人來說，斯蒂芬妮現在的情況是，如果把這個拿掉，你可以看到她這裡有一點拱起。

So when she sleeps on her back, that can actually foster a little bit of that bending of the spine and trigger a little bit of pain.

是以，當她仰臥睡覺時，實際上會促進脊柱的一點點彎曲，並引發一點點疼痛。

So by just placing this underneath the spine, now we're in just a little bit of a better position.

是以，只要把這個放在脊柱下方，現在我們的位置就會更好一些。

And the third tip that we need to go over is for the person that has pain rolling over in bed.

第三個小竅門是針對在床上翻身疼痛的人。

Now this is something that Stephanie particularly has been dealing with.

這也是斯蒂芬妮一直在處理的問題。

So when you roll over middle of the night, you're just sort of going and you're moving as much as you can to the side.

所以，當你半夜翻身的時候，你就會盡量往旁邊挪。

And if that's what triggers that pain, often that's a sign of an instability within the spine.

如果這就是引發疼痛的原因，通常這就是脊椎不穩定的跡象。

So what that means is that the spine actually will have a little bit of uncontrolled micro-movement that is triggering your pain.

是以，這意味著脊柱實際上會有一些不受控制的微小運動，從而引發疼痛。

So for that person that has pain rolling over in bed, tip three is going to be stabilizing your spine by just stiffening your core slightly as you move.

是以，對於那些在床上翻身時感到疼痛的人來說，技巧三就是在移動時稍微挺直你的核心部位，從而穩定你的脊椎。

So as you transition from your side to your back into the other side, I want you to think about stiffening your core.

所以，當你從側身到背部再過渡到另一側時，我希望你能考慮加強你的核心力量。

Here's how you can do that.

下面是您的方法。

I want Stephanie to take her fingers and sort of push it into your stomach, on your lateral stomach, and you're going to engage your ab muscles in a way that sort of push the stomach laterally.

我想讓斯蒂芬妮把手指伸進你的腹部，在你的側腹上，你要用腹部肌肉的方式來推動腹部。

So you'll feel some stiffness build up in your core muscles.

是以，你會感到核心肌肉有些僵硬。

That's what you want to maintain as you then rotate your whole pelvis.

當你旋轉整個骨盆時，你要保持這個姿勢。

And I want you to think of your back and your pelvis, your legs sort of moving as one.

我希望你把背部和骨盆、雙腿想象成一體運動。

And that will help limit any excessive motion within that spine that may be triggering your pain.

這將有助於限制可能引發疼痛的脊柱過度運動。

So let's see what that looks like.

讓我們看看會是什麼樣子。

So we're going to create a little bit of stiffness and then we're going to rotate together as you go back.

所以，我們要製造一點僵硬感，然後在你後退時一起旋轉。

So you're going to limit a lot of twisting that may occur with an unbraced spine.

是以，你可以限制無支撐脊柱可能發生的大量扭曲。

And at first, this is something that can help a lot of people who have that spine instability actually move in bed with less pain.

起初，這可以幫助很多脊柱不穩定的人在床上活動時減輕疼痛。

And as your pain winds down, you may not have to worry about this as much because you'll have more pain-free capacity.

當你的疼痛逐漸減輕時，你可能就不需要再擔心這個問題了，因為你會有更多的無痛能力。

But early on, if twisting and moving in bed creates pain, this can be a really helpful trick.

但在早期，如果在床上扭動和移動會造成疼痛，這可能是一個非常有用的小竅門。

So again, guys, we have three tips for today.

所以，夥計們，今天我們有三個提示。

We had a towel underneath the low back for the back sleeper, for the side sleeper, a pillow under the knees, and the low back as well to foster that neutral spine.

我們在仰臥和側臥者的腰部下方都墊了毛巾，在膝蓋下方和腰部也墊了枕頭，以促進脊柱保持中立。

And tip three was making sure that you maintain a little bit of stiffness within the core when you are transitioning, if you're that person that gets triggered pain like that.

第三條建議是，如果你是那種會引發疼痛的人，那麼在過渡時要確保你的核心部位保持一點僵硬。

Hope this allows you to finally get some pain-free sleep.

希望這能讓你最終睡個無痛覺。

Till next time, guys, have a great night.

下次再見，夥計們，祝你們今晚愉快。