坐在地板上比坐在椅子上好嗎?

坐在地板上比坐在椅子上好嗎?

For thousands of years, humans have rested on the ground using variations of a squat, cross-legged or a kneeling position. And despite the availability of chairs and things to sit on, sitting on the floor is still common in many cultures.

幾千年來(lái)，人類在地面上休息時(shí)，會(huì)采用不同的蹲姿、盤腿姿或跪姿。盡管有椅子和可以坐的東西，但在許多文化中，坐在地板上仍然很普遍。

In yoga, sitting cross-legged on the floor -- claimed to have been designed to stretch the muscles, improve posture and bring peace of mind. Some people claim that if you sit in this position while eating it helps digestion.

在瑜伽中，盤腿坐在地板上——據(jù)稱這是為了伸展肌肉，改善姿勢(shì)，帶來(lái)內(nèi)心的平靜。有些人聲稱，如果你在吃東西的時(shí)候以這種姿勢(shì)坐著，它有助于消化。

These cross-legged, squatting and kneeling positions stretch your hips, legs, pelvis and spinehelping to promote natural flexibility and movement. Given that people now spend increasing amounts of time sitting during the day, should we be opting for the floor over a chair in the interest of our health and well-being?

這些盤腿，蹲和跪的姿勢(shì)可以伸展你的臀部，腿，骨盆和脊椎，幫助提高自然的靈活性和運(yùn)動(dòng)能力?？紤]到現(xiàn)在人們?cè)诎滋熳臅r(shí)間越來(lái)越長(zhǎng)，為了我們的健康和幸福，我們應(yīng)該選擇坐在地板上而不是椅子上嗎?

Effects on the body

對(duì)身體的影響

Anecdotal and clinical evidence have shown that different ways of sitting place different physical stresses on our bodies. Sitting for a long time in the same position normally affects the structure of your low back, called the lumbar region of the spine and the movement characteristics of your pelvis. And it's believed this might lead to health problems in the long run, such as arthritis.

傳聞和臨床證據(jù)表明，不同的坐姿會(huì)給我們的身體帶來(lái)不同的生理壓力。長(zhǎng)時(shí)間坐在同一個(gè)位置通常會(huì)影響你的下背部的結(jié)構(gòu)，也就是脊椎的腰椎區(qū)域和骨盆的運(yùn)動(dòng)特征。從長(zhǎng)遠(yuǎn)來(lái)看，這可能會(huì)導(dǎo)致健康問(wèn)題，比如關(guān)節(jié)炎。

This is why people are normally advised to make use of appropriate supports or assistive devicesand to switch positions often when sitting for a long time.

這就是為什么人們通常被建議使用適當(dāng)?shù)闹位蜉o助設(shè)備，并在長(zhǎng)時(shí)間坐著時(shí)經(jīng)常變換姿勢(shì)。

Researchers and doctors have looked at the ergonomics of sitting on chairs and have provided a variety of tips on sitting upright and how to avoid long-term health problems.

研究人員和醫(yī)生已經(jīng)關(guān)注了坐在椅子上的人體工程學(xué)，并提供了各種關(guān)于坐直和如何避免長(zhǎng)期健康問(wèn)題的建議。

Though there is limited research on floor sitting, there may be some truth to these claims. This is because the spinal structure shows an inward natural spine curvature at the lower back called lumbar lordosis. When sitting on the floor, the lumbar lordosis is relatively low, which is closer to our natural position and posture.

雖然對(duì)地板坐的研究有限，但這些說(shuō)法可能有些道理。這是因?yàn)榧怪Y(jié)構(gòu)在下背部有一個(gè)自然向內(nèi)的脊柱彎曲，稱為腰椎前凸。坐在地板上時(shí)，腰椎前凸相對(duì)較低，更接近我們的自然體位和姿勢(shì)。

Sitting cross-legged could also bring about the natural and correct curvature both at the upper and lower back, effectively stabilising the lower back and pelvis region. But that said, certain sitting postures rotate the pelvis backwards and the lumbar lordosis is more flattened than it is when sitting on a chair, which can cause problems.

盤腿坐著也可以使上背部和下背部自然和正確的彎曲，有效地穩(wěn)定下背部和骨盆區(qū)域。但也就是說(shuō)，某些坐姿會(huì)使骨盆向后旋轉(zhuǎn)，腰椎前凸比坐在椅子上時(shí)更扁平，這可能會(huì)導(dǎo)致問(wèn)題。

Current evidence

現(xiàn)有的證據(jù)

Previous research has shown that when sitting on the floor, the changes in the lumbar lordosis mostly occur at a vertebral or the segmental level at the lower end of the spine. In this respect, sitting on the floor can easily aggravate lower back pain. To avoid this, sitting with a lordotic lumbar curve is important.

先前的研究表明，坐在地板上時(shí)，腰椎前凸的變化主要發(fā)生在脊椎或脊椎下端的節(jié)段水平。在這方面，坐在地板上很容易加重腰痛。為了避免這種情況，坐時(shí)保持腰椎彎曲是很重要的。

Studies also claim sitting with your legs crossed on a chair induces a greater load on the intervertebral discs and spine -- especially when in a slumped position as this can further increase disc pressure and aggravate chronic low back pain. This is why it's very important to use the correct sitting posture.

研究還表明，蹺二郞腿坐在椅子上會(huì)給椎間盤和脊椎帶來(lái)更大的負(fù)擔(dān)，尤其是當(dāng)你彎腰駝背的時(shí)候，這會(huì)進(jìn)一步增加椎間盤壓力，加重慢性腰痛。這就是為什么使用正確的坐姿非常重要。

Scientific research shows that some lumbo-pelvic muscles, the muscles in our hip regions, play an important role in postural stabilisation.

科學(xué)研究表明，一些腰骨盆肌肉，即我們臀部區(qū)域的肌肉，在姿勢(shì)穩(wěn)定中起著重要作用。

While high-quality scientific evidence is still lacking on the benefits of floor sitting, it is becoming a growing trend -- particularly among people choosing to adopt more minimalist or furniture-free lifestyles.

雖然在地板上坐著的好處還缺乏高質(zhì)量的科學(xué)證據(jù)，但它正在成為一種日益流行的趨勢(shì)——尤其是在選擇采用更簡(jiǎn)約或無(wú)家具的生活方式的人們中間。

So what's the best way to sit? While a comfortable sitting position will probably vary from person to person, the key to good sitting is regular movement and changing your position often. These changes could be as simple as moving side to side in the chair or standing up and stretching every now and again. Basically, listen to your body, it will tell you what it needs.

那么最好的坐姿是什么呢?雖然舒適的坐姿因人而異，但保持良好坐姿的關(guān)鍵是有規(guī)律的運(yùn)動(dòng)和經(jīng)常改變坐姿。這些改變可以很簡(jiǎn)單，比如在椅子上左右移動(dòng)，或者站起來(lái)，時(shí)不時(shí)地伸展一下身體。基本上，聽從你的身體，它會(huì)告訴你它需要什么。