為什么要保持良好的坐姿？

Stop for a second and notice the way you are sitting. Back curved, shoulders slumped, maybe legs crossed? For people who spend the day staring at a computer screen, this position is fairly typical. But what is it doing to your spine, if anything? Do we need to sit up straight to focus, like that mean math teacher once insisted? Here's some straight talk from one expert, Mladen Golubic, medical director for the Center for Lifestyle Medicine at Cleveland Clinic's Wellness Institute.

停下手里的事情，注意一下你的坐姿吧!駝背、縮肩，說(shuō)不定還翹著二郎腿?對(duì)于整天盯著電腦屏幕的人來(lái)說(shuō)，這個(gè)姿勢(shì)相當(dāng)?shù)湫?。然而，如果這種坐姿會(huì)傷害你的脊柱呢?另外，我們真的必須坐直了才能集中精力嗎，就像小時(shí)候嚴(yán)厲的數(shù)學(xué)老師要求的那樣?克里夫蘭診所健康協(xié)會(huì)(ClevelandClinic's Wellness Institute)生活方式醫(yī)療中心(Center for Lifestyle Medicine)的醫(yī)學(xué)主任穆雷登•戈盧比奇(Mladen Golubic)就坐姿問(wèn)題暢談了自己的看法。

Degrees of Comfort

舒適的坐姿角度

Little research has been done on the best way to sit upright. One American meta study in 1999concluded that sitting at an angle of 110 to 130 degrees was optimal for spine comfort. A Scottishstudy published in 2007 found that leaning back at 135 degrees is ideal to prevent back strain.While interesting, this sort of precision may be impractical for most people, Dr. Golubic says.

至今，圍繞最佳坐姿的研究仍寥寥可數(shù)。美國(guó)的一項(xiàng)于1999年進(jìn)行的整合分析研究指出，身體軀干和大腿呈100度至130度角的坐姿最能令脊柱放松。蘇格蘭的一項(xiàng)于2007年發(fā)表了論文的研究發(fā)現(xiàn)，角度為135度的后仰坐姿對(duì)防止背部酸痛最為有利。戈盧比奇博士表示，雖然這些研究令人頗感興趣，但對(duì)于大多數(shù)人來(lái)講，如此精確地拿捏坐姿角度或許并不可行。

Sitting to Death?

久坐傷身

His clinic sees patients with multiple chronic illnesses. Nearly all of them sit for long periods each day.The term Sedentary Death Syndrome was coined by the President's Council on Physical Fitnessand Sports in 2002 to address the growing consequences of a seated lifestyle. 'There are studieson Sedentary Death Syndrome that show that sitting for hours can cause anything from lowerback pain to high cholesterol, diabetes and obesity,' he says. In other words, no matter whatposition you're sitting in all day, it is pretty bad for you.

克里夫蘭診所治療過(guò)患有多種慢性疾病的病人。幾乎所有這類患者都是每天久坐不動(dòng)。2002年，美國(guó)總統(tǒng)健康及運(yùn)動(dòng)委員會(huì)(President's Council on Physical Fitness and Sports)為應(yīng)對(duì)久坐的生活方式所帶來(lái)的日益嚴(yán)峻的問(wèn)題創(chuàng)造了一個(gè)新詞──體力活動(dòng)缺乏綜合癥(Sedentary DeathSyndrome)。戈盧比奇博士稱：“有關(guān)體力活動(dòng)缺乏綜合癥的研究表明，久坐數(shù)個(gè)小時(shí)可能引發(fā)腰痛、高膽固醇、糖尿病及肥胖癥等多種疾病。”換句話說(shuō)，不管用哪種坐姿整天坐著，對(duì)你的身體都頗為有害。

The Perfect Pose

最佳坐姿

Body posture determines the efficiency of your breathing. 'Relaxed, straight sitting' -- with the corestrong, shoulder blades active but not tight and spine erect -- 'expands your chest, allowing youto take in a larger breath . . . and you'll have more energy and focus,' Dr. Golubic says. To achievethis, sit away from the back of your chair so you don't slump, with your feet placed firmly on theground. He sometimes sends patients home with a blue dot to put on their computer screens as areminder to sit up straight and stretch and take a deep breath when they feel pain. There is also anapp called PostureTrack that alerts users when they're slumping.

身體姿勢(shì)是對(duì)呼吸效果起決定性作用的因素。戈盧比奇博士說(shuō)，“放松，坐直”──保持身體核心穩(wěn)定、打開(kāi)但別繃緊肩胛骨并挺直脊柱──“挺胸，深呼吸……你會(huì)感覺(jué)到更有活力，更能集中精力”。為保持這樣的坐姿，你需要和椅背保持一定距離，以防止自己癱靠在椅子上，同時(shí)你的雙腳應(yīng)該穩(wěn)穩(wěn)地踩在地上。有些時(shí)候，他會(huì)讓患者把一個(gè)藍(lán)色的圓點(diǎn)貼紙帶回家貼到電腦上，以此提醒患者在感覺(jué)到酸痛時(shí)，應(yīng)該坐直、舒展身體并深呼吸。另外，有一款名為PostureTrack的應(yīng)用程序可以在用戶彎腰駝背時(shí)發(fā)出警報(bào)。

Slump to a Hump

彎腰駝背的害處

It's not as though slouching will give you a hunchback in a day, but 'if you do this day after day,and your muscles are not strong, the whole skeleton changes,' Dr. Golubic says. 'I'm not aware ofany studies that look at the changes in the volume of organs like the liver and spleen when you sitstraight or slump forward. But we do know that when you slouch, you project an attitude ofdepression and low motivation.' When you sit up straight, he adds, 'psychologically, your attitudeis better.'

并不是說(shuō)坐沒(méi)坐相會(huì)讓你在一天之內(nèi)變成駝背，但戈盧比奇博士稱：“如果長(zhǎng)此以往，你的肌肉又不夠強(qiáng)壯，你全身的骨骼就會(huì)變形。據(jù)我所知，還沒(méi)有哪項(xiàng)課題就人坐直時(shí)和駝背時(shí)內(nèi)臟(如肝臟和脾臟)的體積變化進(jìn)行過(guò)研究。但是我們知道的是，當(dāng)你駝背時(shí)，你會(huì)傳遞出令人感覺(jué)你萎靡不振和情緒低落的信號(hào)。”他補(bǔ)充道，當(dāng)你坐直時(shí)，“給人感覺(jué)你的心理狀態(tài)比較好”。

Core Message

腰痛發(fā)出的信號(hào)

If you're not used to sitting up straight, you may feel lower back pain -- an indicator that you needto strengthen your core and work on general fitness. Dr. Golubic almost always advises his patientsto start yoga: 'The first thing we learn in yoga is how to sit properly.'

如果你還不習(xí)慣于直坐，你可能會(huì)感覺(jué)到腰痛──這說(shuō)明你需要進(jìn)行核心力量訓(xùn)練并提高身體的綜合素質(zhì)。基本上，戈盧比奇會(huì)建議所有的患者開(kāi)始練習(xí)瑜伽：“在瑜伽課上，我們最先學(xué)習(xí)的就是正確的坐姿。”

Walk, Don't Sit

多走并避免久坐

The bottom line: How you sit is less important than how long you sit, Dr. Golubic says. He tries toget up from his desk often, doing 'walking meetings' with colleagues and taking phone callsoutdoors. 'If you cannot walk,' he says, 'At least stand.'

底線：戈盧比奇博士稱，坐姿如何遠(yuǎn)不及坐的時(shí)間長(zhǎng)短對(duì)身體的影響大。他本人會(huì)盡可能頻繁地離開(kāi)書(shū)桌，和同事們“邊走路邊開(kāi)會(huì)”，并到室外接打電話。他說(shuō)：“如果你沒(méi)有條件走動(dòng)，至少該多站站。”