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 snugly¹ 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 purging² unnecessary belongings³ an entire year ahead. I held a garage sale which not only put a few bucks⁴ 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 spine⁵ experts will tell you that a strong core—by core I mean abdominal⁶ 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

　　? oblique⁷ 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 spinal⁸ twist

　　? 普通的脊柱扭转

　　? some prone⁹ work to target your back muscles

　　? 针对背部肌肉的俯卧练习

1 snugly   

adv.紧贴地；贴身地；暖和舒适地；安适地

参考例句：

• Jamie was snugly wrapped in a white woolen scarf. 杰米围着一条白色羊毛围巾舒适而暖和。 来自《简明英汉词典》
• The farmyard was snugly sheltered with buildings on three sides. 这个农家院三面都有楼房，遮得很严实。 来自《简明英汉词典》

2 purging   

清洗； 清除； 净化； 洗炉

参考例句：

• You learned the dry-mouthed, fear-purged, purging ecstasy of battle. 你体会到战斗中那种使人嘴巴发干的，战胜了恐惧并排除其他杂念的狂喜。
• Purging databases, configuring, and making other exceptional requests might fall into this category. 比如清空数据库、配置，以及其他特别的请求等都属于这个类别。 来自About Face 3交互设计精髓

3 belongings   

n.私人物品，私人财物

参考例句：

• I put a few personal belongings in a bag.我把几件私人物品装进包中。
• Your personal belongings are not dutiable.个人物品不用纳税。

4 bucks   

n.雄鹿( buck的名词复数 )；钱；（英国十九世纪初的）花花公子；（用于某些表达方式）责任v.（马等）猛然弓背跃起( buck的第三人称单数 )；抵制；猛然震荡；马等尥起后蹄跳跃

参考例句：

• They cost ten bucks. 这些值十元钱。
• They are hunting for bucks. 他们正在猎雄兔。 来自《简明英汉词典》

5 spine   

n.脊柱，脊椎；(动植物的)刺；书脊

参考例句：

• He broke his spine in a fall from a horse.他从马上跌下摔断了脊梁骨。
• His spine developed a slight curve.他的脊柱有点弯曲。

6 abdominal   

adj.腹（部）的，下腹的；n.腹肌

参考例句：

• The abdominal aorta is normally smaller than the thoracic aorta.腹主动脉一般比胸主动脉小。
• Abdominal tissues sometimes adhere after an operation.手术之后腹部有时会出现粘连。

7 oblique   

adj.斜的，倾斜的，无诚意的，不坦率的

参考例句：

• He made oblique references to her lack of experience.他拐弯抹角地说她缺乏经验。
• She gave an oblique look to one side.她向旁边斜看了一眼。

8 spinal   

adj.针的，尖刺的，尖刺状突起的；adj.脊骨的，脊髓的

参考例句：

• After three days in Japan,the spinal column becomes extraordinarily flexible.在日本三天，就已经使脊椎骨变得富有弹性了。
• Your spinal column is made up of 24 movable vertebrae.你的脊柱由24个活动的脊椎骨构成。

9 prone   

adj.(to)易于…的，很可能…的；俯卧的

参考例句：

• Some people are prone to jump to hasty conclusions.有些人往往作出轻率的结论。
• He is prone to lose his temper when people disagree with him.人家一不同意他的意见,他就发脾气。