搬家时如何避免背部受伤

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