搬家时如何避免背部受伤

　　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

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