If you have low back pain, you are not alone.
如果您有腰痛，您并不孤单。
Most people in their lifetime experience one or more episodes of low back pain.
大多数人一生中都会经历一次或多次腰痛。
In most cases, the pain goes away within days to weeks;
在大多数情况下，疼痛会在几天到几周内消失；
however, it can last for three months or more.
但是，它可以持续三个月或更长时间。
These extended episodes are defined as chronic low back pain.
这些延长的发作被定义为慢性腰痛。
The common treatment approaches for low back pain include
腰痛的常见治疗方法包括
exercises, relaxation techniques and medications.
锻炼、放松技巧和药物治疗。
To understand how these treatments work, let’s first look at the structure of your lower back.
要了解这些疗法的工作原理，让我们先看看您的下背部结构。
The spinal column is made up of twenty-four vertebrae.
脊柱由二十四块椎骨组成。
Back problems and back pain commonly occur in the lumbar region.
背部问题和背痛通常发生在腰部。
Each vertebra has an opening that forms the spinal canal and protects the spinal nerves.
每个椎骨都有一个开口，形成椎管并保护脊神经。
Facet joints and intervertebral discs connect the vertebrae above and below.
小关节和椎间盘连接上方和下方的椎骨。
These structures are held together by groups of ligaments and muscles.
这些结构由韧带和肌肉群连接在一起。
Muscles attached to the spinal column allow us to move,
附着在脊柱上的肌肉使我们能够移动，
and they also support the spine bearing the body's weight.
它们还支撑着承受身体重量的脊柱。
If some of these muscles are tight, weak or imbalanced,
如果其中一些肌肉紧绷、无力或不平衡，
pressure can result in excessive wear and tear of other structures.
压力会导致其他结构过度磨损和撕裂。
For example, a common problem in the lower back is disc herniation.
例如，下背部的一个常见问题是椎间盘突出症。
In this case, pressure on an intervertebral disc has caused its centre, the nucleus pulposus,
在这种情况下，椎间盘上的压力导致其中心髓核
to protrude backwards and push against the spinal nerves, resulting in low back pain.
向后突出并压迫脊神经，导致腰痛。
For some patients, this pain can also be felt in nearby areas where the spinal nerves from
对于一些患者来说，这种疼痛也可以在附近的区域感受到，这些区域的
the lower back also extend, such as the leg and foot on the affected side.
腰部脊神经也延伸出来，例如患侧的腿和脚。
Exercise can relax muscles and reduce pressure in the lower back structures.
运动可以放松肌肉并减少下背部结构的压力。 请
It is important to consult your health team to determine which exercises are best for your condition.
务必咨询您的健康团队以确定哪种锻炼最适合您的情况。
Consider one common low back pain exercise program called the McKenzie Method.
考虑一种称为 McKenzie Method 的常见腰痛锻炼计划。
For patients with posterior disc herniation, lying in a prone position reduces the pressure on the disc.
对于后路椎间盘突出症患者，俯卧可以减轻椎间盘的压力。
If the pain condition allows, performing extension movements
如果疼痛情况允许，进行伸展运动
can gently stretch and relax tight muscles.
可以轻柔地拉伸和放松紧绷的肌肉。
Your lower spine also becomes more arched, with time, bringing the disc centre forward
随着时间的推移，您的下脊柱也会变得更加拱形，使椎间盘中心向前移动
into the correct position and reducing the irritation on your nerves,
到正确的位置并减少对神经的刺激，
therefore decreasing the pain in your lower back and legs.
从而减轻下背部和腿部的疼痛。
The benefit of exercising is more than just reducing the pressure on your lower back structures.
锻炼的好处不仅仅是减轻下背部结构的压力。
By integrating back exercise into your daily routine, you can condition your abdominal
通过将背部锻炼纳入您的日常生活，您可以调节腹部
and back muscles, referred to as core muscles,
和背部肌肉，即核心肌肉，
and therefore prevent low back pain from happening again.
从而防止腰痛再次发生。
For some patients, relaxation techniques such as meditating in a relaxed position,
对于某些患者，放松技巧（例如以放松的姿势冥想）
as well as cognitive behavioural therapy, can ease back pain.
以及认知行为疗法可以缓解背痛。
This is because our brain not only perceives pain but also regulates pain signals.
这是因为我们的大脑不仅能感知疼痛，还能调节疼痛信号。
When back structures are damaged, pain signals ascend from the lower back
当背部结构受损时，疼痛信号会从下背部
through the spinal cord arrive in the brain region that perceives pain, the sensory cortex.
通过脊髓上升，到达感知疼痛的大脑区域，即感觉皮层。
However, this is not a direct route; at least two connections have to be made.
但是，这不是一条直接的路线； 至少必须建立两个连接。
It’s at these relay stations, which include the spinal cord and the thalamus,
正是在这些中继站，包括脊髓和丘脑，
that pain signals can be regulated by the brain.
大脑可以调节疼痛信号。 让
Let’s take a closer look at the first relay station
我们仔细看看位于腰脊髓背角的第一个中继站
located in the dorsal horn of thelumbar spinal cord.
。
Here, the incoming pain signals are passed from a sensory neuron in the lower back to
在这里，传入的疼痛信号从下背部的感觉神经元传递到
a relay neuron in the spinal cord. The pain signals then ascend up to the brain.
脊髓中的中继神经元。然后疼痛信号上升到大脑。
This pain impulse can be reduced by a specific type of neuron carrying signals back from the brain.
这种疼痛冲动可以通过一种特定类型的神经元从大脑中传回信号来减少。
As a result, fewer pain signals are sent to the brain, so we feel less pain.
结果，发送到大脑的疼痛信号减少了，所以我们感觉不到疼痛。
However, if for instance you are stressed, these brain signals can increase the pain signals.
但是，例如，如果您有压力，这些大脑信号会增加疼痛信号。
Therefore, studies show that patients with depression or anxiety experience more pain,
因此，研究表明，患有抑郁症或焦虑症的患者会经历更多的痛苦，
while patients who have positive attitudes and are engaged in their treatments feel less pain.
而态度积极并积极参与治疗的患者则不会感到痛苦。
Your health professional may also suggest that you take pain-relieving medications that
您的健康专家也可能会建议您服用
fit with your existing medication regimen.
适合您现有药物治疗方案的止痛药。
The effects vary greatly depending on what type of medication is prescribed.
效果因开出的药物类型而异。
Some medications help relax muscles and
有些药物有助于放松肌肉，有些药物
some act on neurons in the relay stations to reduce the pain signals.
作用于中继站的神经元以减少疼痛信号。
It is important to follow the advice of your health team and
重要的是要听从您的健康团队的建议并
do exercises, learn relaxation techniques and perhaps take medications.
进行锻炼，学习放松技巧，或许还可以服用药物。
The benefits might not be felt right away; it takes time and your active participation.
可能不会立即感受到好处； 这需要时间和您的积极参与。
By taking an active and informed role in your own health,
通过在您自己的健康中发挥积极和知情的作用，
you are guaranteed to better control your pain and lead a healthier life!
您可以保证更好地控制疼痛并过上更健康的生活！
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