(单词翻译:单击)
Almost everyone I know who has relocated complained about back pain when it was over. I made sure I wasn't around on moving day itself, so I really can't tell you if they complained then. My guess is they complained about back pain while they were moving, too.
我认识的几乎所有搬过家的人在搬完后都会腰酸背痛。当时我没有参与，所以不知道他们搬家的那一刻有没有抱怨。我猜他们在搬家的时候也抱怨腰酸背痛。
It was only when I had to move that I really understood the need for things like planning ahead, self care, pacing, etc.
只有当我不得不搬的时候,我才真正理解有些事情需要提前计划，比如自我照顾、时间距离的把握等。
Now that I'm snugly in my new place, here are my tips for a back-safe move:
现在我搬家后住在舒适的新家,给大家分享一下避免腰酸背痛的小技巧：
Start Early
早点准备
Nearly everyone accumulates things. The problem is many of us don’t realize how much stuff we have until we relocate.
几乎每个人都会积累很多东西，问题是当我们搬家时，很多人才会意识到我们有多少东西。
One thing I did to prepare for moving was to start purging unnecessary belongings an entire year ahead. I held a garage sale which not only put a few bucks in my pocket, but significantly lightened my load when moving day arrived. And since I was on a roll after the sale, I continued to reduce the load I'd eventually be carrying by donating and selling.
搬家前我准备了一件事，就是一年前开始清理不必要的行李。我举行了一个车库出售,不仅可以小赚一笔，也可以减轻搬家的压力。既然在出售后还得要搬家，最终我通过捐款和销售减少了我搬家的负荷。
Strengthen Your Core
巩固你的核心
Another aspect of starting early is to plan ahead about how you'll support your back when the day comes. Most spine experts will tell you that a strong core—by core I mean abdominal and pelvic muscles—is the best way to protect your back.
早期计划的另一个方面是当搬家那天到来时，提前计划如何支撑你的背部。大多数脊椎专家都将告诉你,一个强有力的核心部分是腹部和骨盆肌肉，那是最好的保护你的背部方法。
The workout could include:
锻炼方法包括：
• lower abdominal work
• 下腹肌练习
• upper abdominal work
• 上腹肌练习
• oblique abdominal strengthening
• 斜肌加强练习
• the bridge exercise
• 弓形练习
• all 4s back stretch
• 四秒背伸
• a gentle spinal twist
• 普通的脊柱扭转
• some prone work to target your back muscles
• 针对背部肌肉的俯卧练习
译文属可可原创，仅供学习交流使用，未经许可请勿转载
