快把你的脖子提起来

After a long day at work you probably find yourself slumped over your computer, shoulders curved in and back hunched. Your head is raised as you finish up on your laptop and man, is your back killing you. When you finally finish you sit up and stretch, then run your hand down your neck to work out some tension. When you do, your hand might just slide over a hump at the base of your neck, one that's always there and seems to be getting worse.

在漫长的一天工作之后，你可能会发现自己窝在电脑前，缩着肩膀，弓着背。当你用完你的笔记本电脑时，你的头抬起来，你的背在折磨着你。当你最终完成工作，坐起来伸展身体，然后你的手伸到你的脖子上，来消除一些酸痛感。当你这样做的时候，你的手可能会滑过脖子底部的一个隆起，这个隆起一直在那里，而且似乎越来越严重。

That is commonly known as the Dowager's hump, named for the stereotype that it happens mostly among elderly women. The medical term for it is kyphosis, and it has a whole lot more to do with the way you hunch over your computer than you probably think.

这通常被称为“老夫人驼背”，因为人们普遍认为这种情况主要发生在老年女性身上。医学术语是脊柱后凸，它与你在电脑前弓着身体的方式有很大关系，大到超出你的想象。

Certain conditions like birth defects, spinal malformations, and osteoporosis can cause kyphosis. But the vast majority of cases are caused by bad posture, according to Cleveland Clinic. When you hunch forward over a device (or any sort of detail work on a project) and round your shoulders, you stop engaging a group of muscles known as thoracic extensor muscles. Over time these muscles become weak, leading to worse posture and the dreaded hump.

某些情况下，如出生缺陷，脊柱畸形和骨质疏松症会导致脊柱后凸。但据克利夫兰诊所称，绝大多数病例是由不良姿势引起的。当你在一个设备(或任何项目的细节工作)前倾并环绕肩膀时，你就停止了对一组称为胸伸肌的肌肉的运动。随着时间的推移，这些肌肉变得虚弱，导致更糟糕的姿势和可怕的驼背。

Kyphosis will get worse as you get older. To prevent this, it's critical to change the habits that started its development in the first place. When interviewed by Cleveland Clinic, Dr. Frederick Wilson, DO, explained that kyphosis becomes irreversible if left for too long. The hump can be reduced but not removed. And even when it is reversible, he cautioned, treatment can take months depending on the treatment method.

随着年龄的增长，脊柱后凸会变得更严重。为了防止这种情况的发生，从一开始就改变那些习惯是至关重要的。在接受克利夫兰诊所采访时，DO弗雷德里克·威尔逊医生解释说，长此以往，后凸畸形就会变得不可逆转。驼背可以减轻，但不能治愈。他提醒说，即使是可逆的，根据治疗方法的不同，治疗也可能需要几个月的时间。

Mild forms are usually treated through physical therapy. But as the Mayo Clinic explains, some forms can compress the lungs and digestive tract, leading to severe problems. These cases may be treated through surgery or the use of braces.

轻度症状通常通过物理治疗来治疗。但是，正如梅奥诊所解释的那样，有些情况会压缩肺部和消化道，导致严重的问题。这些病例可以通过手术或使用支架来治疗。

Less severe cases are best treated through therapy that strengthens the thoracic extensor muscles, as well as your back, according to Dr. Wilson.

Wilson医生说，病情较轻的病例最好是通过加强胸伸肌和背部的治疗。

One exercise is the chin tuck. Pull your chin straight back like someone is pushing something into your face. Another exercise is to squeeze your shoulder blades together, engaging your upper back. You can also perform wall push-ups in a corner or inside a door frame, lowering your chest past your hands when you lean in.

一种练习是收下巴。把下巴向后拉，就像有人把什么东西推到你脸上一样。另一个练习是挤压你的肩胛骨，锻炼你的上背部。你也可以在墙角或门框内做墙面俯卧撑，身体前倾，将胸部尽量靠近双手。

Dr. Wilson generally refers his patients to physical therapists so they can learn the proper form for these exercises. It's a good idea to get a referral if you can. But until then, there are a few things you can do. Sit up straight, pull your shoulders back, and keep your head high for a stronger back, healthier neck, and a little boost of confidence.

威尔逊医生通常会把他的病人介绍给物理治疗师，这样他们就可以学习这些运动的正确形式。如果可以的话，最好找个介绍人。但在那之前，有几件事你可以做。坐直，肩膀向后拉，保持高昂的头，这样你的背部更强壮，脖子更健康，自信心也会得到一点提升。