Sitting is such a paradox. After a long day, you relish the opportunity to plop down on the couch and settle in for the evening. But cozy up in that same position all day long and you suffer a stiff neck, tight shoulders, and back pain. What gives? "Any position we hold for any length of time will eventually turn to pain because the body is not primed to do that," said Joan Vernikos, former NASA scientist a "Most people are sitting six to 13 hours a day. This immobility causes the illnesses we have come to recognize as modern disorders, like diabetes, obesity, cancers, heart conditions, and loss in blood volume," she said.
坐著也會(huì)讓人又愛又恨。度過漫長(zhǎng)的一天，你抓住機(jī)會(huì)撲通一聲癱坐在沙發(fā)上，然后就這么著度過一夜晚。縱然是這樣保持同一個(gè)看似舒適的姿勢(shì)一天，你也會(huì)感覺到，脖子僵硬，肩膀緊繃，背部酸痛，怎么會(huì)這樣？我們長(zhǎng)時(shí)間保持一個(gè)姿勢(shì)，不管是什么姿勢(shì)最終都會(huì)導(dǎo)致不適，因?yàn)樯眢w沒有準(zhǔn)備好這么做。美國(guó)航天總署的科學(xué)家Joan Vernikos如是說“大部分人每天有6到13個(gè)小時(shí)都是坐著的，不動(dòng)也會(huì)導(dǎo)致疾病，比如糖尿病，肥胖，癌癥，心臟病，血量的減少等現(xiàn)代疾病。”

Your muscles are wasting away
肌肉量逐漸減少

When you sit all day, you know what your glutes and calves are doing? Pretty much nothing -- except slowly wasting away. This could make for a sore, wobbly walk home, when your legs finally start holding you up again. "It's not the number of hours sat that's important, it's how many uninterrupted hours of sitting that matters," said Vernikos. When conducting a study on people lying in bed 24 hours a day, she found that standing up every half hour was enough to prevent the harmful effects of an otherwise immobile lifestyle. Taking a load off (and keeping it off for hours on end) can also make the blood build up in your veins, which causes unpleasant sensations like burning and cramping in the calves. Ouch.
當(dāng)你坐上個(gè)一整天，知道你的臀部和小腿會(huì)發(fā)生什么變化么？什么變化都不會(huì)發(fā)生，除了上面的肌肉量逐漸減少。當(dāng)準(zhǔn)備回家時(shí)，你的腿再次負(fù)荷整個(gè)身體的重量時(shí)，會(huì)導(dǎo)致，疼痛，走路搖擺無力?！捌鋵?shí)這與你坐多久無關(guān)，關(guān)鍵是你中間沒有出來活動(dòng)，而持續(xù)久坐” Vernikos如是說。在對(duì)于人一天24小時(shí)躺在床上的研究中發(fā)現(xiàn)，每半個(gè)小時(shí)起立一次就能夠阻止因長(zhǎng)時(shí)間保持一個(gè)姿勢(shì)而產(chǎn)生對(duì)身體不利的影響。換個(gè)姿勢(shì)減輕負(fù)重（每個(gè)小時(shí)一次），增加充血量，能夠避免小腿因久坐帶來的灼熱感和抽筋。

Your nerves are spazzing out
讓你的神經(jīng)失調(diào)

Sitting might be relaxing for your body, but to your nerves, it's torture. The unnatural position causes strained and pinched nerves, which results in pain throughout the body. "If you sit in one position long enough and you don't move, the muscle contracts. As it contracts, it pulls the nerves it's in contact with, so you go into a sort of spasm," said Vernikos. But since those nerves are pulled with every movement, shouldn't we feel pain all the time? Not exactly, said Vernikos. "It's one thing to stimulate the muscle to contract and relax when you're engaging in activity, but if you contract it and don't move for a long time, it can pinch the nerves and cause pain in the lower back and shoulders."
坐著對(duì)你的身體來說是一種放松，但對(duì)你的神經(jīng)來說，那是一種折磨。別扭的姿勢(shì)讓你的神經(jīng)拉伸擠壓，導(dǎo)致周身疼痛?！叭绻汩L(zhǎng)時(shí)間保持一個(gè)姿勢(shì)不動(dòng)，你的肌肉就會(huì)萎縮，當(dāng)它萎縮的時(shí)候，就會(huì)拉伸與它相關(guān)的神經(jīng)，讓你抽搐” Vernikos說。但是我們每做一個(gè)動(dòng)作的時(shí)候，不是都會(huì)拉扯神經(jīng)的么，難道我們不是應(yīng)該一直都會(huì)感覺到酸痛么？事實(shí)并非如此。當(dāng)你投身于某項(xiàng)活動(dòng)的時(shí)候， 你的肌肉會(huì)拉伸并放松。但是你收縮肌肉并且長(zhǎng)時(shí)間不動(dòng)，肌肉就會(huì)拉扯神經(jīng)，導(dǎo)致后背近腰處，和肩膀的疼痛。

Your upper body slouches forward
你的上半身前傾

You've probably seen those charts about how to sit properly -- shoulders relaxed, eyes level with the screen, arms parallel to the floor, back straight. But as your to-do list consumes the day, demands like managing your inbox and dealing with your boss eventually cause a breakdown in your posture. "You're slouching whether you know it or not. When you slouch while sitting, your head is pulled down and forward by gravity. Your spine will start to curve and your body will experience pain," Vernikos noted. "If you keep your back straight and you think of gravity as a force that pulls in one direction, downward, like a vertical rod, you can align yourself to this vertical and spare your body from pain."
你也許看過保持正確坐姿的圖片，肩膀放松，視線與屏幕保水平，手臂與地面平行，背部挺直。但是一天的工作任務(wù)，周旋在你的個(gè)人事務(wù)和處理老板事物之間，最終正確的坐姿就變樣了?！安还苣闶欠癫煊X得到，你的身體就開始耷拉下來，由于重力的原因你的頭就開始往下并前傾，脊柱就會(huì)相應(yīng)彎曲，身體就會(huì)開始不適。但是你如果保持背部挺直，想象重力是一股往下的拉力，就像一個(gè)垂直桿，你就可以調(diào)整你的身體，疼痛就會(huì)消失。” Vernikos建議道。

Your lumbar discs are getting crunched
我們的腰椎間盤正在嘎吱作響

Your spine is practically begging you to stand. An upright position puts the discs in your lower back in proper alignment and minimizes the pressure they endure. Sitting, on the other hand, forces the vertebrae to crunch down onto each other and bear a lot more force, increasing the risk of chronic lower back pain. Here's the good news: Studies conducted by Vernikos and other researchers have discovered that adjusting your position every 15-30 minutes prevents changes to your lumbar discs. So go ahead and get a fresh coffee, gossip with a colleague, gaze out the window -- do anything other than sitting a few times an hour, and you won't feel so much pain later on.
（久坐時(shí)）你的脊柱強(qiáng)烈懇求你要站一會(huì)。一個(gè)垂直于地面的姿勢(shì)，會(huì)讓你腰部的脊柱節(jié)有序排列，將它們之間的壓力減少到最低。換個(gè)角度，也就說坐著，會(huì)讓他們的排列相互錯(cuò)位，導(dǎo)致他們之間的承受更大的壓力，同時(shí)增加了慢性腰痛的風(fēng)險(xiǎn)。好消息是，根據(jù)Vernikos以及其他人員的研究發(fā)現(xiàn)，只要你每15-30分鐘換個(gè)姿勢(shì)就能預(yù)防腰間盤的不良改變。所以，趕緊去沖一杯咖啡，和同事閑聊一會(huì)，看看窗外的，在連續(xù)坐了幾個(gè)小時(shí)之后做做其他事情變個(gè)姿勢(shì)吧。

You're fighting a natural instinct
你在違法自然生理法則

Vernikos believes that one of the biggest reasons our bodies respond to sitting with pain is due to our natural instinct to move. Vernikos suggests reacting to sitting-related pain with increased movement. Even something as small as standing to reach for a water bottle or walking to the printer are enough to counteract some of the painful effects of sitting, Vernikos pointed out.
Vernikos 認(rèn)為我們因久坐產(chǎn)生的疼痛是因?yàn)槲覀冞`法自然生理需要?jiǎng)拥谋拘?。Vernikos表示，針對(duì)久坐最好的辦法就是要多動(dòng)。哪怕僅僅只是站起來去拿一瓶水，或者需要去打印機(jī)那里，這些就已經(jīng)足夠?qū)咕米嵬戳恕?/div>

"You don't need to be running on a treadmill to condition yourself, you can tune your body to on-off movement throughout the day."
“你不必刻意在跑步機(jī)上面來保持身體健康，只要每天時(shí)不時(shí)的改變一下身體姿勢(shì)就好”

（翻譯：林潯鷗）

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