Whether you experience it as a sharp, searing pain or a dull ache, lower back pain can be serious business. Four out of five adults experience it at one point or another.
無論你感受到的腰痛是刺痛、火辣辣的燒灼痛，還是隱隱的鈍痛，腰痛有可能是很嚴重的問題，需要認真對待，五分之四的成年人或多或少都經歷過腰痛。
Lower back pain is defined as pain in the vertebrae designated L1 through L5 — these comprise the part of the spine that curves inward at the base.
腰痛為L1-L5椎體節段之間部位的疼痛，這段椎體作為脊柱的一部分，正常情況下是前凸的。
A common reason your back may hurt is from bad posture while seated. Sitting in a slouched or hunched over position can put strain on the discs — the fluid-filled cushions that protect the vertebrae from rubbing together.
腰痛的常見原因是坐姿不良。懶散和彎腰駝背的坐姿會對椎間盤（充滿液體的軟墊結構， 防止椎體間互相摩擦）造成壓力和過度勞損。
This may be worsened by an underlying medical condition. Let’s explore the possible causes of back pain you feel while you’re sitting and what you can do about it.
如果身體狀況又不好的話，可能會使情況進一步惡化。我們一起探討一下坐時感到腰痛可能的原因，以及如何解決。
Not all back pain is the same, and there are many possible causes.
並不是所有腰痛的原因都相同，可能存在很多原因。
Sciatica refers to pain in the sciatic nerve, which runs down the base of the spine into the back of your legs. It can be caused by various conditions, including a bone spur on the spine.
坐骨神經痛是指沿坐骨神經的放射痛，自脊柱下端放射至小腿後部，疼痛可以由多種因素導致，包括脊柱骨刺。
The pain can be anything from a dull aching sensation to what feels like an electric shock. Sitting for long periods can make it worse, but you』ll usually only have it on one side.
這種疼痛可表現為多種形式，可以感覺像鈍痛，也可以感覺像觸電一樣的電擊痛。久坐可加重疼痛，但通常為單側表現。
Pain in your lower back is one of the first things you』ll experience if you have a herniated disc. Pressure on your disc has caused it to push out of its normal shape.
如果患有椎間盤突出，疼痛會是首先經歷的痛苦之一。椎間盤受到的壓力使其脫出正常的位置。
This puts strain on the spinal cord and nerves in the area, causing pain and even numbness.
這使得該區域的脊髓和神經受壓、牽張過度，導致疼痛甚至麻木。
Older people often get a herniated disc as a natural part of the aging process. It can also happen as the result of a fall, lifting something the wrong way, or a repetitive motion injury.
老年人在自然老化的過程中經常會患有椎間盤突出。高處跌落，以錯誤的方式抬舉重物和重複性運動損傷也是造成椎間盤突出的原因。
A muscle strain in the lower back is also called a lumbar strain. It occurs when you over stretch or twist your back too much.
腰部肌肉勞損也即腰肌勞損，背部過度牽拉或扭曲時容易發生。
If you have a muscle strain, you may experience pain that extends down into your buttocks but not your legs. A strain will also make your back stiff and hard to move.
如果患有腰部肌肉勞損，腰部疼痛可延伸到臀部，但不會延伸到小腿。腰部肌肉勞損可使腰部僵硬和難以活動。
While most people recover from a strain within one month, it can also become an ongoing problem if it’s due to poor sitting posture and you don’t take steps to correct it.
雖說大多數人肌肉勞損都會在一個月內康復，但如果依舊保持不良的坐姿且不採取措施糾正，肌肉勞損病情也會繼續進展。
When the discs between the bones in the lower spine are damaged, it’s called lumbar or degenerative disc disease.
腰椎椎體之間的椎間盤損傷，即為退行性腰椎間盤疾病。
Discs degenerate in older people, and injuries can cause the annulus fibrosis to tear. The annulus fibrosus is what holds the nucleus pulpous, the soft center of each disc, in place.
老年人椎間盤退變並且損傷可導致纖維環撕裂。纖維環是固定髓核（每個椎間盤的軟中心）的位置。
When this part of the disc tears, the disc can’t heal itself because it doesn’t have much blood supply. The soft material in the center may then leave its normal confines. It could protrude backward and compress a nerve root, resulting in pain that radiates down into the limbs.
當這部分椎間盤撕裂時，無法自愈，因為椎間盤血供不足。而椎間盤中心的軟髓核組織可能會移位超出其正常邊界，可能向後突出並壓迫神經根，導致疼痛並放射到四肢。
Although some people who have degenerative disc disease don’t have symptoms at all, the pain can be quite severe in the lower back, buttocks, and thighs, and it may get worse when you bend or sit.
儘管一些患有退行性椎間盤疾病的人一點症狀都沒有，但是，一旦出現症狀，腰部、臀部和大腿的疼痛可能會十分嚴重，並且在彎腰或坐下時疼痛加劇。
The bones in the spine each have a hole in the middle that form a tube through which the spinal cord runs. This connects the nerves throughout your body to your brain.
脊柱的每個椎骨中間均有一個孔，形成一個供脊髓穿過的管。脊髓將整個身體的神經連接到大腦。
When that tube isn’t wide enough, the cord gets squeezed and can cause pain, weakness, or numbness. This is called spinal stenosis.
當椎管不夠寬時，脊髓受到擠壓便會導致疼痛、無力或麻木。這就叫做脊椎管狹窄。
Spinal stenosis can be the result of an injury, arthritis, a tumor, or an infection. Some people are born with a narrow spinal canal.
脊椎管狹窄可源於外傷、關節炎、腫瘤或感染。也可能源於先天因素。
Bad posture while either sitting or standing can contribute to lower back pain. Slouching forward too much or leaning too far back can create problems.
坐或站立時的不良的姿勢可以導致腰痛。過度前屈或後仰均會產生許多問題。
Even if your back pain isn’t caused by poor posture, it can be made worse by it.
即使腰痛不是由不良姿勢造成的，也會因此而惡化。
Your core muscles include the ones on your sides and in your back, hips, abdomen, and buttocks. If these are weak, they may not be supporting your spine well enough, leading to pain.
核心肌群包括脊柱兩側、後背、臀部和腹部的肌肉。如果這些肌肉不夠有力，則不能很好地為脊柱提供穩定支持，從而導致疼痛。
Stretching and aerobic exercise can go a long way toward helping strengthen your core. This should lessen your discomfort by reducing the degree of strain on your back.
拉伸運動和有氧運動可有助於持久增強核心肌肉力量， 減少背部緊張勞損程度，減輕背部不適。
Sometimes your lower back may hurt because of another condition. This can include kidney stones, a gallbladder issue, and in rare cases, a tumor or problem with your main abdominal artery.
有時腰部疼痛可因其他醫學因素所致。包括腎結石、膽囊問題和一些罕見原因，如腫瘤或腹主動脈問題。
Many people experience pain in their necks and upper backs as a result of craning forward while sitting to look at a computer monitor or phone display. Although it’s tempting to sprawl out and watch television for hours, this can also easily throw your back out of alignment.
許多人由於經常伸長脖子低頭看電腦顯示屏或手機而感覺他們的頸部和上背部疼痛。儘管四肢舒展著看幾小時電視是十分誘人的，但是這很容易使後背力線發生改變。
That uncomfortable feeling of stiffness when you finally do move or stand up is telling you something.
在最終不得不換姿勢或站立時，那種不舒服的僵硬感會提示一些信息，說明有問題了。
Better posture makes a difference.
好的坐姿有很重要的意義。
It’s likely your parents or teachers cautioned you to sit up straight when you were a child, and with good reason.
這就好像在小時候，父母老師們提醒坐直一樣，這是有充分的理由的。
Sitting in one position too long isn’t healthy. Doing it with your back rounded forward, slumped to one side, or leaning too far back can put stress on parts of your spine for an extended period. This can lead to pain, as well as other issues.
一種姿勢久坐是不健康的。向前彎曲呈圓形，向一側傾斜或向後過度伸展可以使一部分脊椎承受較長時間的壓應力。這可能會導致疼痛及其他問題。
To help you sit straighter, position your body along an imaginary straight line extending the length of your back, out of your head, and up to the ceiling. Keep your shoulders level and don’t let your pelvis rotate forward. Doing so causes a curve in your lower back.
為幫助坐得更直，請將身體沿著假想的直線坐直，這條直線從下至上延伸整個背部直到頭，再到天花板。保持肩膀水平，不要讓骨盆向前旋轉，這樣會使你的腰部彎曲。
If you sit up perfectly straight, you』ll feel the small of your back stretch and lengthen.
如果坐得特別直，那麼就會感覺到後背有小的伸展和拉長。
In addition to improving your posture when sitting, try these at-home remedies for lower back pain:
為了改善坐姿，可以嘗試這些背痛的家庭療法：
Change your position. Consider a standing desk or one that’s ergonomically designed to help you maintain good posture by allowing you to adjust the height of your monitor.
改變你的位置。考慮一個立式辦公桌或一個符合人體工程學的桌子，可以通過調整顯示器的高度來幫助您保持良好的姿勢。
Apply ice. Cold helps reduce inflammation that may be affecting your back. Leave the ice pack on for about 20 minutes, and then remove it. You can do this every hour or so.
冰敷。冷敷可減輕影響背部的炎症。將冰袋放置約20分鐘，然後移除。可以每小時做一次。
Use a heating pad. After any inflammation is under control (about 24 hours or so), many people find heat soothing. It also promotes healing by bringing blood to your back.
使用加熱墊熱敷。在任何炎症得到控制後（大概24h左右），許多人發現熱敷可以減輕疼痛，並可增加背部血供促進癒合。
Take over-the-counter medication. Pain relievers like nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce discomfort and swelling.
使用非處方藥。止痛藥如非甾體類抗炎藥可以減輕不適和腫脹。
Use a support. Placing a rolled-up towel or special lumbar pillow at the base of your spine while sitting will help you remember to sit up straight and provide you with some stability.
提供支撐。坐時可在腰部放置一個捲起的毛巾或特製腰枕提醒你坐直或提供一定的穩定性。
Get a massage. This can help loosen and relax tight muscles.
按摩，可以放鬆緊張的肌肉。
Consider yoga. Yoga is known for its ability to stretch and strengthen the body. Many programs allow for modification of the poses as needed.
瑜伽。眾所周知，瑜伽可以拉伸和增強身體能力。許多課程可以根據需求修改姿勢。
There are several exercises that will help strengthen your lower back. Try these three stretching exercises to help make your back stronger and better toned:
有許多運動可以幫助加強腰部。嘗試這些拉展運動有助於背部更強壯，更結實。
1. Get into pushup position with your forearms on the ground.
2. Keeping your elbows in line with your shoulders, push up onto your forearms and toes, keeping your back straight and your elbows on the ground.
3. Hold for a few seconds, and then lower yourself to the floor.
1. 按照伏地挺身的姿勢，將自己的前臂放在地面上。
2. 肘部著地，保持肘部與肩部在一條線上，以前臂的內側面和腳尖接觸地面將身體撐起，保持腰背挺直。
3. 保持幾秒鐘，然後放下身體休息。
1. Get on your hands and knees, keeping your back straight.
2. Extend one leg and the opposite arm straight out.
3. Hold for five seconds, and then rest.
4. Alternate with the other leg and arm.
1. 以你的手和膝蓋接觸地面，並保持背部與地面平行。
2. 伸直一條腿和對側的手臂，使其與地面平行。
3. 保持5s，然後休息。
4. 換另一側手臂和腿。
1. Lie on your back with your arms by your sides.
2. Gradually lift your hips using your back, buttocks, and abdominal muscles.
3. Hold for five seconds, and then relax.
1. 仰臥，雙手臂放在身體兩側。
2. 利用背部臀部和腹部的肌肉逐漸使臀部抬起遠離地面。
3. 保持5s，然後放鬆。
Doctors may recommend the following treatments for lower back pain:
醫生可能推薦以下的腰痛治療措施：
physical therapy, which helps build up muscle strength to support your back
nerve blockers and steroid injections for pain relief
acupuncture and laser therapy, which may relieve pain without surgery
medications, such as muscle relaxers, antidepressants, and other analgesics
物理療法，有助於增強背部肌肉，更好的支撐背部組織結構。
神經阻滯劑和類固醇注射可以緩解疼痛
針刺和雷射療法，可以無需手術而減輕疼痛
藥物療法，例如肌肉鬆弛藥，抗抑鬱藥和其他鎮痛藥
Surgery is usually considered a last resort, and opioid medicines aren’t viable long-term solutions.
手術通常被認為是最後的解決辦法，而阿片類藥物鎮痛則不用於長期治療。
While lower back pain usually clears up with exercise and better sitting posture, you should see a doctor if:
雖然鍛鍊和保持良好的坐姿經常會改善腰痛，但如果有以下情況，應該去看醫生：
These symptoms can signal a serious condition that should be addressed right away.
這些症狀提示病情嚴重，需要立即處理。
Lower back pain is a common problem, and while it’s likely to get worse as we age, there are things we can do to protect and strengthen our backs.
腰痛是一個常見的問題，並且隨著年齡增加而逐漸加重，我們可以提前幹預來保護和加強我們的背部。
While it’s a natural tendency to want to rest our backs by sitting rather than standing, in many cases it’s bad sitting posture that’s contributing to the problem.
這是很自然的傾向，相比於站立，我們更喜歡坐下來放鬆我們的腰，在許多病例中正是不良的坐姿加重了腰背痛。
Being mindful of maintaining a correct sitting position, keeping core muscles toned to support the spine, and seeing a doctor when the problem is severe or persistent will help keep your back in its best possible shape.
記住保持正確的坐姿，維持核心肌力來支持我們的脊柱，並且在疼痛嚴重或持續時及時就醫可以對我們保持腰椎正常形態有幫助。
原文出處:
Why Does My Lower Back Hurt When I Sit and How Can I Relieve the Pain?
https://www.healthline.com/health/lower-back-pain-when-sitting
翻譯：楊昊南
審校：周雪豔，馬真勝