快把你的脖子提起來(lái)

After a long day at work you probably find yourself slumped over your computer, shoulders curved in and back hunched. Your head is raised as you finish up on your laptop and man, is your back killing you. When you finally finish you sit up and stretch, then run your hand down your neck to work out some tension. When you do, your hand might just slide over a hump at the base of your neck, one that's always there and seems to be getting worse.

在漫長(zhǎng)的一天工作之后，你可能會(huì)發(fā)現(xiàn)自己窩在電腦前，縮著肩膀，弓著背。當(dāng)你用完你的筆記本電腦時(shí)，你的頭抬起來(lái)，你的背在折磨著你。當(dāng)你最終完成工作，坐起來(lái)伸展身體，然后你的手伸到你的脖子上，來(lái)消除一些酸痛感。當(dāng)你這樣做的時(shí)候，你的手可能會(huì)滑過(guò)脖子底部的一個(gè)隆起，這個(gè)隆起一直在那里，而且似乎越來(lái)越嚴(yán)重。

That is commonly known as the Dowager's hump, named for the stereotype that it happens mostly among elderly women. The medical term for it is kyphosis, and it has a whole lot more to do with the way you hunch over your computer than you probably think.

這通常被稱(chēng)為“老夫人駝背”，因?yàn)槿藗兤毡檎J(rèn)為這種情況主要發(fā)生在老年女性身上。醫(yī)學(xué)術(shù)語(yǔ)是脊柱后凸，它與你在電腦前弓著身體的方式有很大關(guān)系，大到超出你的想象。

Certain conditions like birth defects, spinal malformations, and osteoporosis can cause kyphosis. But the vast majority of cases are caused by bad posture, according to Cleveland Clinic. When you hunch forward over a device (or any sort of detail work on a project) and round your shoulders, you stop engaging a group of muscles known as thoracic extensor muscles. Over time these muscles become weak, leading to worse posture and the dreaded hump.

某些情況下，如出生缺陷，脊柱畸形和骨質(zhì)疏松癥會(huì)導(dǎo)致脊柱后凸。但據(jù)克利夫蘭診所稱(chēng)，絕大多數(shù)病例是由不良姿勢(shì)引起的。當(dāng)你在一個(gè)設(shè)備(或任何項(xiàng)目的細(xì)節(jié)工作)前傾并環(huán)繞肩膀時(shí)，你就停止了對(duì)一組稱(chēng)為胸伸肌的肌肉的運(yùn)動(dòng)。隨著時(shí)間的推移，這些肌肉變得虛弱，導(dǎo)致更糟糕的姿勢(shì)和可怕的駝背。

Kyphosis will get worse as you get older. To prevent this, it's critical to change the habits that started its development in the first place. When interviewed by Cleveland Clinic, Dr. Frederick Wilson, DO, explained that kyphosis becomes irreversible if left for too long. The hump can be reduced but not removed. And even when it is reversible, he cautioned, treatment can take months depending on the treatment method.

隨著年齡的增長(zhǎng)，脊柱后凸會(huì)變得更嚴(yán)重。為了防止這種情況的發(fā)生，從一開(kāi)始就改變那些習(xí)慣是至關(guān)重要的。在接受克利夫蘭診所采訪時(shí)，DO弗雷德里克·威爾遜醫(yī)生解釋說(shuō)，長(zhǎng)此以往，后凸畸形就會(huì)變得不可逆轉(zhuǎn)。駝背可以減輕，但不能治愈。他提醒說(shuō)，即使是可逆的，根據(jù)治療方法的不同，治療也可能需要幾個(gè)月的時(shí)間。

Mild forms are usually treated through physical therapy. But as the Mayo Clinic explains, some forms can compress the lungs and digestive tract, leading to severe problems. These cases may be treated through surgery or the use of braces.

輕度癥狀通常通過(guò)物理治療來(lái)治療。但是，正如梅奧診所解釋的那樣，有些情況會(huì)壓縮肺部和消化道，導(dǎo)致嚴(yán)重的問(wèn)題。這些病例可以通過(guò)手術(shù)或使用支架來(lái)治療。

Less severe cases are best treated through therapy that strengthens the thoracic extensor muscles, as well as your back, according to Dr. Wilson.

Wilson醫(yī)生說(shuō)，病情較輕的病例最好是通過(guò)加強(qiáng)胸伸肌和背部的治療。

One exercise is the chin tuck. Pull your chin straight back like someone is pushing something into your face. Another exercise is to squeeze your shoulder blades together, engaging your upper back. You can also perform wall push-ups in a corner or inside a door frame, lowering your chest past your hands when you lean in.

一種練習(xí)是收下巴。把下巴向后拉，就像有人把什么東西推到你臉上一樣。另一個(gè)練習(xí)是擠壓你的肩胛骨，鍛煉你的上背部。你也可以在墻角或門(mén)框內(nèi)做墻面俯臥撐，身體前傾，將胸部盡量靠近雙手。

Dr. Wilson generally refers his patients to physical therapists so they can learn the proper form for these exercises. It's a good idea to get a referral if you can. But until then, there are a few things you can do. Sit up straight, pull your shoulders back, and keep your head high for a stronger back, healthier neck, and a little boost of confidence.

威爾遜醫(yī)生通常會(huì)把他的病人介紹給物理治療師，這樣他們就可以學(xué)習(xí)這些運(yùn)動(dòng)的正確形式。如果可以的話，最好找個(gè)介紹人。但在那之前，有幾件事你可以做。坐直，肩膀向后拉，保持高昂的頭，這樣你的背部更強(qiáng)壯，脖子更健康，自信心也會(huì)得到一點(diǎn)提升。