Your back works all of the time, even whenyou are asleep. Over time, poor posture,movements and lack of exercise can lead toback problems. You can prevent most backproblems if you use your back the correctway and exercise safely.
您的背部隨時都在工作，即使在睡覺時也是如此。隨著時間推移，不良的姿勢、運動和缺乏鍛鍊可能導致背部問題。如果您正確使用背部且安全地進行鍛鍊，就能預防大多數的背部問題。
Your backYour back is made up ofbones, discs, muscles,ligaments and nerves.
• Bones of the spineinclude 24 bonescalled vertebrae,and a larger bonecalled the sacrumor tailbone. Thesebones form 3 curves.
• Discs on top of eachvertebra are likecushions. Regularexercise helps keepdiscs healthy.
• Muscles of the back,stomach, buttock andthigh give support to the back. If thesemuscles are weak, pulled, or tight, youmay have problems with your back.
• Ligaments are tough elastic bands thathold bones together. Repeated stress onligaments can lead to injury.
• Nerves coming from the spine tellmuscles when to move and cause painwhen there is a problem.
您的背部由骨骼、椎間盤、肌肉、韌帶和神經組成。
• 脊柱包含24塊稱為椎骨的骨骼，以及一塊較大的骨骼稱為骶骨或尾椎骨。這些骨骼形成3個曲線。
• 每個椎骨頂部的椎間盤就像緩衝墊。經常鍛鍊有助於使椎間盤保持健康。
• 背部、胃部、臀部和大腿的肌肉為背部提供支撐。如果這些肌肉虛弱無力、拉伸或繃緊時，您的背部可能出現問題。
• 韌帶是帶有韌性的彈性帶狀物，可使骨骼保持在接合位置。韌帶重複受壓時，可能受傷。
• 從脊柱延伸出的神經向肌肉發出活動指令，並在出現問題時產生疼痛感。
How to keep your back healthy
Use these tips to keep your spinal curves inbalance to decrease your chances of backinjury.
如何保持背部健康
參考以下小貼士，使您的脊柱曲線保持均衡，以降低背部受傷的機率。
When Standing
Look straight ahead and keep your earsin line with your shoulders. Your hips andknees are straight. The lower curve inyour back is present but not curved toomuch. Limit twisting at the waist. Turnyour body by moving your feet.
站立時
平視前方，使耳朵與肩部呈一條直線。臀部和膝蓋伸直。背部下部存在曲線，但彎曲度不大。避免腰部扭曲。通過移動雙腳來轉動身體。
When Sitting
Keep your hips, knees and anklesat a 90 degree angle. Sit up straightin a chair. Do not slouch. Use apillow or rolled up towel if you needsupport for the lower curve of yourspine.
就坐時
使臀部、膝蓋和腳踝呈90度。在椅子上坐直。不要佝僂。如果您脊柱下部的曲線需要支撐，請使用枕頭或捲曲的毛巾。
When Lying Down
A firm, but not hard surface best supportsthe spinal curves. Sleeping on your sidewith a pillow between your knees is the bestposition for your back. If you sleep on yourback, support your neck on a pillow andhave a pillow under your arm. If you sleepon your stomach, use a thin pillow underyour stomach and bend one leg to the side.
躺臥時
堅實但不堅硬的表面可為脊柱曲線提供最佳的支撐。側臥時在雙膝間夾枕頭，是對背部最好的姿勢。如果仰臥，用枕頭為頸部提供支撐，並在手臂下放置枕頭。如果俯臥，在胃部墊薄枕頭，並將一條腿向側面彎曲。
When Lifting
Keep your back straight while bendingand lifting. Use your leg and buttockmuscles to lift. Bend the hips andknees, not the back, and squat whenyou lift an object. Keep the objectclose to your body. Straighten yourlegs and do not twist as you return toa standing position.
舉升物體時
在彎曲和舉升過程中，保持背部挺直。運用腿部和臀部肌肉完成舉升。彎曲臀部和膝蓋，避免彎曲背部，並且在舉升物體時下蹲。使物體保持在靠近身體的位置。在恢復站立姿勢時伸直雙腿，不要扭曲。
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