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Hey, you! Sitting there all slouchy! You gotta fix that posture and straighten out your spine.
嘿，你！没精打采的坐在那里！你要调整一下坐姿，调正你的脊椎。
Well, maybe not completely. Your spine has all these curves in it, so it's not really straight in the first place.
好吧，也许也不尽然。你的脊椎本身就有一些弯曲的地方，所以它首先就不是直的。
Actually, with how your spine is naturally curved, how do we even know what good posture is?
如果脊椎天生就是有弯曲的，那么我们怎么知道什么样才是好姿势呢？
Turns out, it's pretty difficult to define. But we do know that some types of bad posture aren't so great for your health.
事实证明，很难定义。但是我们确实知道一些对健康不利的不良姿势。
And it all has to do with your spine. The spine is one of the most important structures in the human body.
而且都和你的脊椎有关。脊椎是人类体内最重要的结构之一。
It serves as the central support, and it protects the nerves in your spinal cord,
它是中央支柱，保护脊髓中的神经，
allowing your brain to communicate with your muscles and organs.
让你的大脑可以和肌肉器官进行交流。
That's why it's so important to take care of your spine. If you don't, there can be drastic consequences.
因此照顾好脊椎非常重要。如果没有照顾好它，就可以造成毁灭性后果。
A massive 2010 study on the Global Burden of Disease estimated that lower back pain
2010年的全球疾病负担研究评估下腰痛
causes more global disability than any other condition, affecting nearly 1 in 10 people worldwide.
导致的全球疾病比任何其他病症都多，全球百分之十的人受该疾病影响。
To understand what causes this sort of back pain, and how posture fits into the picture,
为了了解是什么引起了这种背痛以及是什么样的姿势导致的，
you have to understand the shape of your spine. Your spine isn't perfectly straight.
你需要理解脊椎的形状。你的脊椎并非笔直的。
The bones, which are called vertebrae, aren't stacked neatly on top of one another.
被称为椎骨的骨头并不是整齐地一个接一个累积起来的。
Instead, your spine is curved in an S shape, so the load from your torso is centered directly over your hips.
你的脊椎其实是S形的，所以躯干的负重直接集中于你的臀部。
Two parts of the spine curve outward like a turtle shell. Physiotherapists call this kyphotic curvature.
脊椎的两个部分像龟壳一样外翻。物理治疗师称之为后凸曲线。
These sections are also called primary curves, because they have the same shape from fetal development to adulthood.
这些部分也被称为基本弯曲，因为从胎儿发育到成年，它们都保持同一形状。
But you also have secondary curves, which start kyphotic and slowly change after birth until they curve the other way, which is called lordotic curvature.
但是你还有二级弯曲，开始的时候它是后凸的，在你出生后慢慢发生改变，直到它们朝相反方向弯曲，这被称为脊柱前弓曲线。
The neck starts to switch when an infant can lift their head, and the lower back takes shape when they begin to walk.
当婴儿低头时，脖子开始转动，当他们开始走路时，下背部成型。
These secondary curves shift the center of mass of a child's head and torso over their hips and feet,
这些二级弯曲转变儿童头部和躯干的质心，
which makes balance easier while standing. Now, these spinal curves can also change in adulthood.
方便他们在站立时维持平衡。现在，这些脊椎弯曲也可以在成年时期发生改变。
For instance, when someone is pregnant, their lower back will become more lordotic to account for the weight of the fetus.
例如，在怀孕时，由于胎儿的重量，孕妇们的后腰脊椎将越发前凸。
In addition to bigger curvature, certain regions of your spine also have some subtle lateral curves
除了更大的弯曲外，脊椎的某些区域也会出现轻微的侧弯曲
and rotation to account for the all the organs you're hauling around.
和转动，这是因为你体内的所有器官。
Interestingly, people with a rare condition called dextrocardia have hearts on the right side of their torsos, like a mirror image.
有趣的是，出现右位心这种罕见症状的人，他们的心脏位于躯干的右侧，就像镜像一样。
And they also have mirrored spinal curves to account for the different weight distribution.
由于不同的质量分布，它们也映出了脊椎弯曲。
All this to say, your spine is clearly supposed to be curved in certain ways.
这一切都说明，你脊椎本身就会出现不同的弯曲。
But unfortunately, there's not a gold standard for posture to accommodate these curves.
但不幸的是，如何调整这些弯曲，并没有一个黄金姿势准则。
For starters, many claims about sitting with proper posture aren't universally supported or strongly backed by science.
首先，很多人成正确坐姿的说法并没有得到科学强有力的支持。
For example, simply changing your sitting posture doesn't seem to have a major impact on your baseline metabolism.
例如，简单变换你的坐姿似乎对你的基础代谢并没有什么重要影响。
So you won't be able to get shredded just from sitting at your desk in a certain way.
所以某种坐姿并不能舒展你的身体。
To make things even more complicated, many physiotherapists don't agree on what the "best" posture should look like.
让事情变得更加复杂的是，很多物理治疗师关于“最佳”坐姿的意见不一。
So these days experts are more likely to suggest regular movement and varying posture.
所以如今专家们更愿意建议大家有规律的活动以及各种姿势。
You may have noticed that standing desks have become pretty popular.
你或许注意到了站立式办公桌相当受欢迎。
And on its own, extended standing hasn't been shown to be any better than extended sitting.
就其本身而言，没有表明延长站立比延长坐姿更好。
But mixing up your daily routine with sitting, standing, and walking
但有发现表明在日常工作将站立、坐下以及走路三种混合
has been found to reduce the incidence of lower back pain in some people.
可以减少一些人下背疼痛的发病率。
However, it's also important to acknowledge that some people, like those who use wheelchairs, may not be able to adjust their posture that way.
但是，要承认一些人，比如那些坐轮椅的人，或许无法那样调整自己的姿势。
Studies have shown that providing lower back support can increase wheelchair users' lung capacity and flow.
研究表明提供下背支持可以增加轮椅使用者的肺活量和流量。
That can be really important for people who can't breathe as easily.
这对于那些不能轻松呼吸的人来说真的非常重要。
In addition, wheelchair backs that support spinal curves can give users more vertical range of motion of their arms
此外，轮椅表明支持脊椎弯曲可以给使用者手臂更多垂直距离的活动范围
and make it easier for them to push their wheelchairs forward. So we don't really have a definitive "best" posture.
让他们自己向前推动轮椅变得更加容易。所以我们无法限定“最佳”姿势。
But therapists have identified a couple signs of bad posture that can cause back problems, whether you're sitting or standing.
但治疗专家发现了几种会导致后背问题的不良站立或坐姿。
The classic example of bad posture is slouching, and for good reason.
不良姿势的最经典的例子就是无精打采地坐着或站着。
Bending forward while you're sitting reverses the curvature of your lower back, making it more kyphotic.
当你坐下时，身子前倾逆转了下背的弯曲，让它更加后凸。
An easy way to fix this is to scoot to the back of your chair, which helps realign your vertebrae.
一种修补的简单方法是走到椅子的后边，这可以帮助调整你的椎骨。
And despite the wonders of smartphones, like being able to watch YouTube from anywhere,
尽管智能手机中充满奇迹，比如看YouTube，
they've actually led to a new type of bad posture.
但是它们引发了一种新的不良姿势。
So-called "text neck" is what happens when people are using a cell phone or
所谓的“短信脖”就是人们在使用手机或是
looking at a computer monitor that's positioned too low, and bend their neck sharply.
盯着视线以下电脑显示屏时的姿势，脖子极度弯曲。
This posture fights against the normal lordotic curvature of your neck, and can lead to pain.
这种姿势有悖正常的脖子前凸弯曲，还会导致脖子疼。
To avoid this, you might just need to position your screens closer to eye level,
为了避免这种姿势，你只需要调整屏幕至眼睛水平线的位子，
so you're not bending your neck so much and can preserve those smooth spinal curves. Of course, we aren't doctors here at SciShow.
这样你就不用勾着脖子，还可以保证稳定的脊椎弯曲。当然，我们并不是医生。
So if you are concerned about any pain, a physical therapist can prescribe exercise and posture aids to help your muscles and spine.
如果你关心任何疼痛，物理治疗师可以给你一些运动处方和姿势帮助你的肌肉和脊椎。
That's their job, not ours. Sorry if you're super aware of your sitting posture now,
这是他们的工作。如果你超级关注自己的坐姿的话，那实在不好意思
but thanks for learning all about spines and support with us here on SciShow!
但是感谢大家学习关于脊椎的知识并支持《科学秀》！
And if you want to support our team and help us provide free, fascinating science content every single day, you can go to patreon.com/scishow.
如果你想支持我们的团队帮助我们提供免费有趣的科学视频，可以登陆patreon.com/scishow。
