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.

无论你感受到的腰痛是刺痛、火辣辣的烧灼痛，还是隐隐的钝痛，腰痛有可能是很严重的问题，需要认真对待，五分之四的成年人或多或少都经历过腰痛。

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.

腰痛为L1-L5椎体节段之间部位的疼痛，这段椎体作为脊柱的一部分，正常情况下是前凸的。

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.

腰痛的常见原因是坐姿不良。懒散和弯腰驼背的坐姿会对椎间盘（充满液体的软垫结构， 防止椎体间互相摩擦）造成压力和过度劳损。

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.

如果身体状况又不好的话，可能会使情况进一步恶化。我们一起探讨一下坐时感到腰痛可能的原因，以及如何解决。

Not all back pain is the same, and there are many possible causes.

并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.

坐骨神经痛是指沿坐骨神经的放射痛，自脊柱下端放射至小腿后部，疼痛可以由多种因素导致，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.

这种疼痛可表现为多种形式，可以感觉像钝痛，也可以感觉像触电一样的电击痛。久坐可加重疼痛，但通常为单侧表现。

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.

如果患有椎间盘突出，疼痛会是首先经历的痛苦之一。椎间盘受到的压力使其脱出正常的位置。

This puts strain on the spinal cord and nerves in the area, causing pain and even numbness.

这使得该区域的脊髓和神经受压、牵张过度，导致疼痛甚至麻木。

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过程中经常会患有椎间盘突出。高处跌落，以错误的方式抬举重物和重复性运动损伤也是造成椎间盘突出的原因。

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.

腰部肌肉劳损也即腰肌劳损，背部过度牵拉或扭曲时容易发生。

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.

如果患有腰部肌肉劳损，腰部疼痛可延伸到臀部，但不会延伸到小腿。腰部肌肉劳损可使腰部僵硬和难以活动。

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.

虽说大多数人肌肉劳损都会在一个月内康复，但如果依旧保持不良的坐姿且不采取措施纠正，肌肉劳损病情也会继续进展。

When the discs between the bones in the lower spine are damaged, it’s called lumbar or degenerative disc disease.

腰椎椎体之间的椎间盘损伤，即为退行性腰椎间盘疾病。

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.

老年人椎间盘退变并且损伤可导致纤维环撕裂。纤维环是固定髓核（每个椎间盘的软中心）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.

当这部分椎间盘撕裂时，无法自愈，因为椎间盘血供不足。而椎间盘中心的软髓核组织可能会移位超出其正常边界，可能向后突出并压迫神经根，导致疼痛并放射到四肢。

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.

尽管一些患有退行性椎间盘疾病的人一点症状都没有，但是，一旦出现症状，腰部、臀部和大腿的疼痛可能会十分严重，并且在弯腰或坐下时疼痛加剧。

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.

脊柱的每个椎骨中间均有一个孔，形成一个供脊髓穿过的管。脊髓将整个身体的神经连接到大脑。

When that tube isn’t wide enough, the cord gets squeezed and can cause pain, weakness, or numbness. This is called spinal stenosis.

当椎管不够宽时，脊髓受到挤压便会导致疼痛、无力或麻木。这就叫做脊椎管狭窄。

Spinal stenosis can be the result of an injury, arthritis, a tumor, or an infection. Some people are born with a narrow spinal canal.

脊椎管狭窄可源于外伤、关节炎、肿瘤或感染。也可能源于先天因素。

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.

坐或站立时的不良的姿势可以导致腰痛。过度前屈或后仰均会产生许多问题。

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势造成的，也会因此而恶化。

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.

核心肌群包括脊柱两侧、后背、臀部和腹部的肌肉。如果这些肌肉不够有力，则不能很好地为脊柱提供稳定支持，从而导致疼痛。

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.

拉伸运动和有氧运动可有助于持久增强核心肌肉力量， 减少背部紧张劳损程度，减轻背部不适。

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.

有时腰部疼痛可因其他医学因素所致。包括肾结石、胆囊问题和一些罕见原因，如肿瘤或腹主动脉问题。

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.

许多人由于经常伸长脖子低头看电脑显示屏或手机而感觉他们的颈部和上背部疼痛。尽管四肢舒展着看几小时电视是十分诱人的，但是这很容易使后背力线发生改变。

That uncomfortable feeling of stiffness when you finally do move or stand up is telling you something.

在最终不得不换姿势或站立时，那种不舒服的僵硬感会提示一些信息，说明有问题了。

Better posture makes a difference.

好的坐姿有很重要的意义。

It’s likely your parents or teachers cautioned you to sit up straight when you were a child, and with good reason.

这就好像在小时候，父母老师们提醒坐直一样，这是有充分的理由的。

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.

一种姿势久坐是不健康的。向前弯曲呈圆形，向一侧倾斜或向后过度伸展可以使一部分脊椎承受较长时间的压应力。这可能会导致疼痛及其他问题。

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.

为帮助坐得更直，请将身体沿着假想的直线坐直，这条直线从下至上延伸整个背部直到头，再到天花板。保持肩膀水平，不要让骨盆向前旋转，这样会使你的腰部弯曲。

If you sit up perfectly straight, you’ll feel the small of your back stretch and lengthen.

如果坐得特别直，那么就会感觉到后背有小的伸展和拉长。

In addition to improving your posture when sitting, try these at-home remedies for lower back pain:

为了改善坐姿，可以尝试这些背痛的家庭疗法：

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.

改变你的位置。考虑一个立式办公桌或一个符合人体工程学的桌子，可以通过调整显示器的高度来帮助您保持良好的姿势。

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。冷敷可减轻影响背部的炎症。将冰袋放置约20分钟，然后移除。可以每小时做一次。

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.

使用加热垫热敷。在任何炎症得到控制后（大概24h左右），许多人发现热敷可以减轻疼痛，并可增加背部血供促进愈合。

Take over-the-counter medication. Pain relievers like nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce discomfort and swelling.

使用非处方药。止痛药如非甾体类抗炎药可以减轻不适和肿胀。

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.

提供支撑。坐时可在腰部放置一个卷起的毛巾或特制腰枕提醒你坐直或提供一定的稳定性。

Get a massage. This can help loosen and relax tight muscles.

按摩，可以放松紧张的肌肉。

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。众所周知，瑜伽可以拉伸和增强身体能力。许多课程可以根据需求修改姿势。

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:

有许多运动可以帮助加强腰部。尝试这些拉展运动有助于背部更强壮，更结实。

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. 按照俯卧撑的姿势，将自己的前臂放在地面上。

2. 肘部着地，保持肘部与肩部在一条线上，以前臂的内侧面和脚尖接触地面将身体撑起，保持腰背挺直。

3. 保持几秒钟，然后放下身体休息。

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. 以你的手和膝盖接触地面，并保持背部与地面平行。

2. 伸直一条腿和对侧的手臂，使其与地面平行。

3. 保持5s，然后休息。

4. 换另一侧手臂和腿。

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. 仰卧，双手臂放在身体两侧。

2. 利用背部臀部和腹部的肌肉逐渐使臀部抬起远离地面。

3. 保持5s，然后放松。

Doctors may recommend the following treatments for lower back pain:

医生可能推荐以下的腰痛治疗措施：

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

物理疗法，有助于增强背部肌肉，更好的支撑背部组织结构。

神经阻滞剂和类固醇注射可以缓解疼痛

针刺和激光疗法，可以无需手术而减轻疼痛

药物疗法，例如肌肉松弛药，抗抑郁药和其他镇痛药

Surgery is usually considered a last resort, and opioid medicines aren’t viable long-term solutions.

手术通常被认为是最后的解决办法，而阿片类药物镇痛则不用于长期治疗。

While lower back pain usually clears up with exercise and better sitting posture, you should see a doctor if:

虽然锻炼和保持良好的坐姿经常会改善腰痛，但如果有以下情况，应该去看医生：

These symptoms can signal a serious condition that should be addressed right away.

这些症状提示病情严重，需要立即处理。

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.

腰痛是一个常见的问题，并且随着年龄增加而逐渐加重，我们可以提前干预来保护和加强我们的背部。

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.

这是很自然的倾向，相比于站立，我们更喜欢坐下来放松我们的腰，在许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.

记住保持正确的坐姿，维持核心肌力来支持我们的脊柱，并且在疼痛严重或持续时及时就医可以对我们保持腰椎正常形态有帮助。

原文出处:

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

翻译：杨昊南

审校：周雪艳，马真胜