2026身体重启：如何变强、减脂并掌控你的健康

我怀了第二个孩子。

I was pregnant with the second one.

所以，这次怀孕的背痛比生我儿子时要剧烈得多。

So, I had all the, like, just more intense pregnancy back pain than I had with my son.

到了怀孕后期，我甚至因为骶髂关节、骨盆以及怀孕期间身体的拉伸，连单脚站立都变得异常困难。

And I got to the point, like, towards the end of that pregnancy where, like, even standing on one foot just because of my sacroiliac joint, my pelvis, and all the stretching that happens during pregnancy was crazy.

我明白了。

And I understood.

在第二次怀孕期间，我觉得自己更能理解我的病人了，甚至超过了我背部受伤的时候，因为这种疼痛实在太强烈了，我根本无能为力，对吧？

And that second pregnancy, I could empathize, I feel like, with my patients more than even when I had my back injury because it was so intense just I couldn't do anything about it, right?

你不能吃药，因为你怀孕了。

You can't take medicines because you're pregnant.

你也不能随意锻炼，因为我肚子里有个巨大的胎儿在生长。

You can't necessarily go work out because I've got this massive, like, abdomen, this thing growing inside of me.

所以，在孕晚期，我感到如此无助又疼痛，我知道等她出生后，我就能恢复正常，但那种身陷其中、感觉被困住的体验，真的让我深刻理解了我的一些病人所经历的感受。

So it was like I felt so helpless, but in so much pain towards that third trimester that I knew that when I was done when when she was born and I can go back to the ways, but it really like living in that and and feeling a little trapped in that was was really relatable, I think, to to what my some of my patients experience.

我真的很喜欢你的一点，就是你特别有亲和力。

One of the things that I really love about you is that you are so relatable.

而且你刚刚分享的这种顿悟——我上了医学院，我一直在建议我的病人做出更健康的选择。

And the fact that you just shared that sort of epiphany that here I've gone to medical school, here I am advising my patients to make healthier choices.

我还在给人们做手术。

Here I am operating on people.

但我却放任自己了。

I've let myself go.

而现在你意识到，我根本不知道自己该做出什么样的选择。

And now you're recognizing, I don't know the first thing about what choices I should be making.

你是如何让这些健康、营养和锻炼的改变坚持下来的？尤其是当你取得进展、减掉体重、开始锻炼时，突然又怀孕了？

How did you make these changes to your health and to nutrition and to exercise stick, especially as you make the gains, you're losing weight, you're, you know, exercising, and then all of a sudden you get pregnant again?

是的。

Yeah.

我认为每个女性都能理解这种感觉：这是你生命中最美好的时刻，最快乐的时刻，但照镜子时却也是最艰难的。

I think every woman understands that feeling of feeling like it's the best moment of your life, the happiest, but also looking in the mirror is the hardest.

嗯。

Mhmm.

你可能会为此感到内疚，因为你创造了这个你深爱的奇妙生命，但你却觉得自己丑陋、状态不好，或者对身体发生的种种变化感到不适。

And you feel almost guilty for that because you've created this amazing creature that you love so much, but you feel maybe disgusted or you don't look good or you don't feel good and all this, you know, extra things that have your body's changed.

你现在身上出现了以前从未注意过的妊娠纹，还有些地方的疼痛是你从未体验过的。

Now you've got stretch marks in places you never knew existed and pains in places you never knew you had.

这真是一种每个人都感同身受的经历，你会觉得再也回不到过去的生活，再也找不回原来的自己。

And it's just such an experience that I think that every woman can relate to and things that you think you'll never get your life back and you'll never get yourself back.

而这种感觉真的很难让人决定：我们到底该怎么做，才能重新找回自己的生活？

And, you know, that is something that's really hard for us to kind of to decide how can what can we do to get our life back?

对我来说，我意识到：是的，我有两个可爱的孩子。

So for me, it was a moment of realizing that, yes, I have two beautiful kids.

我非常幸运，但同时我也真的在受苦。

I'm incredibly blessed, but I'm also I'm really suffering.

我真的很痛苦。

I'm really hurting.

我不满意自己的外貌。

I'm not happy with how I look.

我不满意自己的感觉。

I'm not happy with how I feel.

那我该怎么做才能改变呢？

So what can I do to change that?

我不想让人觉得我完美无缺，然后去健身房，坚持某种饮食，然后‘砰’一下，体重就下去了，变得健美，人人都能做到。

And it was and I don't want to make it sound like I was perfect, and I went to the gym, and I did this diet, and I like, boom, and I saw this weight, and I'm fit, everybody can do it.

这并不现实。

That's not realistic.

现实是，我们都会做出这些小小的决定，比如短期节食。

The reality is, is that we're all gonna make these like little decisions, little crash diets.

我们会每天去健身房坚持三十天。

We're gonna go to the gym every day for thirty days.

我们会尝试整个三十天的计划。

We're gonna do this whole thirty thing.

我们以为一个月就能减掉500磅，然后就完美了。

We're gonna be lose 500 pounds in like a month, and we're gonna be great.

但真正的关键是随着时间推移持续改变。

But that's it's sustainable change over time.

而随着时间推移发生改变是最难的事情之一，因为你必须改变思维方式，并且要永远坚持下去。

And change over time is one of the hardest things to do because you have to change your mindset and you have to do it forever.

因此，对我来说，我必须意识到，我需要做出可持续的饮食改变。

And so that was something that for me, I had to come to that realization that I have to make changes in my diet that is sustainable.

我需要做出可持续的、为自己投入时间的改变。

I have to make changes in how I dedicate time to myself that is sustainable.

有没有过一段时间，我做了些事情，出现了挫折，连续四周都没成功？

And were there times where I did things that that, I had a setback, didn't work out for four weeks?

我有没有每天都去Waffle House吃东西？

Did I go out and eat like Waffle House every day?

有。

Yeah.

这没关系。

And, that's okay.

你知道的。

You know?

你只需要继续前进。

Just have to you just have to keep going.

医生。

Doctor.

格兰奇，我从你这里学到了很多。

Grunge, I am learning so much from you.

所以如果你已经经历过这样的时刻，等等，为什么没人告诉我这些呢？

So if you've already had one of those, wait, why has nobody told me this moments?

分享这一集。

Share this episode.

把这个发给你爱的人。

Send this to somebody you love.

把这个分享给你的配偶、父母、最好的朋友、成年的孩子，因为背痛不仅仅常见。

Send this to your spouse, your parents, your best friend, your adult kids because back pain isn't just common.

它是全球导致残疾的首要原因。

It's the number one cause of disability in the world.

难道你感觉不到医生格伦奇才刚刚开始吗？

And can't you just tell that doctor Grunch is just getting started?

我的意思是，我觉得我们才刚吃到开胃菜。

I mean, I feel like we're just on the appetizer.

主菜还没上呢。

We have not hit the main course yet.

而格伦奇医生分享的内容，可能会让你所爱的人免于多年不必要的痛苦。

And what doctor Grunch is sharing might just save someone you love from years of unnecessary pain.

所以别走开。

So don't go anywhere.

我们马上要听一下我们出色的赞助商的几句话，然后继续与医生对话。

We're gonna hear a few words from our amazing sponsors and more with Doctor.

Grunch女士还提供了极其宝贵的建议，告诉你如果进入健身房感到害怕该怎么办。

Grunch, including she has the most incredible advice about what to do if you are intimidated going into a gym.

请继续关注。

Stay with us.

我们马上回来。

We'll be right back.

嘿。

Hey.

我是你的朋友梅尔，我想对你说声谢谢。

It's your friend Mel, and I just wanna say thank you.

感谢你们让《梅尔·罗宾斯播客》成为全球关注人数最多的播客。

Thank you for making the Mel Robbins podcast the most followed podcast in the entire world.

作为感谢，我为你们准备了一份礼物。

And as a thank you, I have a gift for you.

我想一步步引导你，助你在2026年打造人生中最棒的一年。

I wanna guide you step by step through the process of creating your best year yet in 2026.

怎么做？

How?

很简单。

Simple.

我为你专门制作了一份免费的20页科学验证的工作簿。

With a free 20 page science backed workbook that I've created just for you.

这份工作簿基于最新研究设计，帮助你明确自己想要什么，并赋予你制定计划的能力，从而让你在人生中迈出下一步。

This workbook is designed using the latest research to help you get clear about what you want and empower you to create a plan so that you can take the next step forward in your life.

只需在 melrobbins.com/bestyear 注册即可。

Just sign up at melrobbins.com/bestyear.

下载很快，现在就可以使用。

It's quick to download and it's ready for you right now.

作为你的朋友，我想告诉你，你值得拥有人生中最棒的一年，尤其是经历了今年的一切之后。

As your friend, I'll tell you, you deserve to have the best year of your life, especially after everything you've been through this year.

这就是了。

Here it is.

我愿意帮助你。

I'm offering to help you.

你为什么不接受呢？

Why wouldn't you take it?

请立即在 melrobbins.com/bestyear 注册。

Just sign up at melrobbins.com/bestyear.

欢迎回来。

Welcome back.

我是你的朋友梅尔·罗宾斯。

It's your buddy Mel Robbins.

今天，我和你将学习如何与第一名神经外科医生格鲁恩博士一起进行全身重启。

Today, you and I are learning how to do a total body reset with number one neurosurgeon, Doctor.

贝齐·格鲁恩。

Betsy Grunge.

所以，格鲁恩博士。

So Doctor.

格伦格，作为一名神经外科医生和一位忙碌的母亲，你具体做些什么呢？

Grunge, what do you do specifically as a neurosurgeon and a busy mom?

你能给我描述一下你的一天吗？

Can you walk me through a day?

我不是说你连续值班72小时的那种日子，而是通常情况下你一般都做些什么？

I'm not talking about a day where you're on call for seventy two hours, but like what are kind of the general things?

因为听这个节目的人们

Because the folks that listen to this show

嗯。

Mhmm.

而花时间与我们在一起的听众，格伦格医生，会觉得：好吧，

And the the person who's made the time to spend with us, doctor Gronch, is like, okay.

跟我很像。

Sound like me.

嗯。

Mhmm.

你真的太棒了。

And you're absolutely amazing.

告诉我你都做些什么。

Tell me what you do.

比如，你早上醒来后吃些什么？怎么锻炼？在你一天能做好90%的事情时，你的日常安排是怎样的？

Like, you wake up, what do you eat, what do you exercise like, what is your routine on a day where you're getting 90% of it right?

我超爱这样的日子。

I love those days.

那些才是辉煌的日子，对吧？

Those are those are the glory days, right?

你会为自己感到骄傲，而且你赢了。

You feel so proud of yourself and you win.

那些日子太棒了，但并不是每一天都会这样。

Those days are amazing, and every day is not gonna be like that.

但如果我早上醒来，我可不是早起型的人。

But if I wake up in the morning, I am not a morning person.

信不信由你，我从事了一份我天生不是晨型人却必须成为晨型人的职业。

Believe it or not, I went into a career in which I am born into being a morning person.

我不是。

I am not.

所以我现在不再早上锻炼了。

So I actually don't work out in the mornings anymore.

我曾经非常努力地尝试过，但我意识到，这种可持续的改变并不适合我。

I tried really hard, and I realized sustainable change, that is not for me.

所以我会醒来，喝杯咖啡，准备好孩子们的早餐，然后吃鸡蛋、燕麦和蓝莓。

So wake up, have my coffee, and get my kids ready, and I'll eat eggs and oatmeal with blueberries.

蓝莓富含抗氧化剂，能帮助抗炎。

Blueberries antioxidant, so get a little anti inflammatory in there.

然后，去上班，我会尽量在午餐和晚餐时摄入蛋白质和某种蔬菜。

And then, you know, go to work, and I'll try to eat protein and some type of vegetable for lunch and dinner.

关于充满混乱的生活——我们所有人都能感同身受，无论是妈妈、工作安排还是照顾者——你没有时间，我真正做的是尽量做好食物准备，这样我就不用再动脑筋了，因为如果任由我自己来，那可就危险了。

And the best the thing about chaotic life, which all of us can relate to, moms, work schedule, caregivers, whatever, you don't have time, is really like I try my best at food prep because I don't have to think about it because if I'm left to my own means, it's dangerous.

是的。

Yes.

是的。

Yes.

所以，没错。

So, yeah.

所以，我会尽量提前想好我要吃什么，并为当天做好计划，这样当需要做决定时，我就没有机会做出糟糕的选择。

So, I try to kind of at least think about what I'm gonna eat and plan that for the day, so whenever that decision comes up, I don't have the opportunity to make a bad decision.

我已经为自己做好了规划。

I've kind of planned that out for myself.

然后我会锻炼，去上班，做我的事，假设是这90%的顺利日子，给孩子们做晚饭。

And then I work out, you know, go to work, do my thing, assuming it's one of these 90% glory days, feed my kids dinner.

然后我晚上再锻炼。

And then I'll work out at night.

所以我只是为自己留出一小时。

So, I just take an hour for me.

这样我就不会感到有压力。

That way I don't feel pressured.

他们的孩子都睡着了。

Their kids are asleep.

我不用操心这些、那些事情。

I don't have to worry about this, what, and that.

然后我就能去做，这样就很好。

And then I can do it, and then it's good.

医生，我特别喜欢你刚才说的。

What I love about what you just said, Doctor.

格伦奇，你找到了适合自己的方法。

Grunch, is you figured out how to make it work for you.

这才是可持续改变的秘诀。

And that's the secret to sustainable change.

我认为尤其是对女性而言，社会对我们的要求太高了，总想让我们面面俱到。

And I think especially for women, there's so much aimed at us in terms of doing it all perfectly.

而且你经常看到很多关于晨间习惯的内容。

And you see a ton about morning routines.

对很多人来说，这根本行不通，因为你不可能在早上四点就起床，在孩子醒来前去锻炼。

And for a lot of us, it just isn't gonna work because you're you're not gonna get up at 04:00 in the morning and exercise before your kids get up.

所以我也很喜欢你给我们提供的这个例子，你看。

And so I also love that you are giving us an example that look.

你可以在晚上做。

You can do it at night.

你可以哄孩子睡着后，上网看一个瑜伽课程。

You can put the kids down and do a yoga class that you stream online.

你可以花二十分钟举几组哑铃。

You could lift a couple weights for twenty minutes.

你可能会睡得更好，而且也完成了锻炼。

You'll probably sleep better, and then you're getting it in.

没错。

Yep.

关键是把它安排进去。

It's all about getting it in.

最重要的是，什么适合你的日程？

And most importantly, what fits in your schedule?

因为我曾经多年尝试早起，像网上其他人那样做。

Because I tried for many years of getting up early and, like, all these other people online are doing it.

但天啊，我这么做的时候太累了。

And, but, god, I'm so tired when I do that.

我只是觉得，这不适合我。

And I just I that's not me.

我晚上状态更好。

I'm I'm I'm better at night.

我觉得，也许有些人下午状态更好。

And I think, you know, maybe some people are better in the afternoon.

也许他们中午有空，可以去锻炼。

Maybe they have a lunch break, they can go do it.

但就是去做吧。

But just do it.

不管是什么，不管怎样，只要能放进你的日程里，就去做吧。

Whatever it is, whatever, however it can fit into your schedule, just do it.

所以你提到过，医生。

So you mentioned, Doctor.

格伦奇说，我们中有百分之八十的人会经历背痛。

Grunch, that eighty percent of us will experience back pain.

这不仅仅是老年人的问题。

And this is not just for people that are older.

很多年轻人也会经历背痛。

Like, a lot of younger people experience back pain.

你当新妈妈的时候也经历过。

You experienced it when you were a new mom.

那我们先从不该做什么开始说起。

And so let's start with what not to do.

作为一名脊柱外科医生，为了保护你的背部，你个人会避免做哪两件事？

As a spinal surgeon, what are a couple things that you personally avoid in order to protect your back?

如果我跟我最好的朋友谈论如何帮助他们的背部，我会告诉他们四件事：第一，不要吸烟。

So there are four things if I was talking to my best friend about what I would tell them to that they could do for themselves that would help their back would be number one, no nicotine.

不要吸烟？

No nicotine?

不要吸烟。

No nicotine.

不要。

No.

什么？

What?

不要锌？

No zins?

不要任何东西？

No nothing?

含有尼古丁的牙签也不行？

No toothpicks that have nicotine?

香烟也不行？

No cigarettes?

电子烟也不行？

No vapes?

不行。

Nope.

为什么？

Why?

我觉得这可能是其中一件事。

I think I think that is one of the things.

如果我能站上世界最高的山顶——虽然我有点恐高，可能不是最高那座——但要是我能站上最大的讲台上告诉所有人，我会说：尼古丁对脊柱有害。

If I could get on the tallest mountain in the world, maybe not the tallest because I'm a little scared of heights, but if I could get up on the biggest soapbox and tell everybody would be, nicotine is terrible for your spine.

而且我们知道它对心脏也不好。

And we know it's bad for your heart.

我们知道它对肺部有害。

We know it's bad for your lungs.

但我每天都要告诉无数患者，他们听到后都震惊了。

But I cannot tell you how many patients every single day that I tell them that and their mind is blown.

尼古丁是我们脊柱退行性椎间盘疾病最主要的加速因素之一。

Nicotine is one of the biggest accelerators of degenerative disc disease in our spine.

我只要看两张X光片，就能告诉你哪一个是吸烟者的。

And I can look at two x rays and I can tell you which one's a smoker.

这太令人震惊了，我希望更多人能知道这一点。

It's mind blowing, and I want more people to know that.

我从来没听说过这个。

I've never heard that.

为什么尼古丁会损害你的脊柱？

Why does nicotine degenerate your spine?

尼古丁是一种血管收缩剂。

So nicotine's a vasoconstrictor.

这个词的意思是我们的血管会变大或变小。

So that word means our blood vessels, like, get bigger or get smaller.

当你运动时，血管会扩张，所以你会满脸通红、出汗。

So if you're working out, your blood vessels dilate, so you get all flushed, your skin gets red, you sweat.

这就是血管扩张，也就是血管变大的时候。

That's vasodilation, so that's when your blood vessels get big.

血管收缩是指血管变小。

Vasoconstriction is where the blood vessels shrink.

我们所有的血管壁上都有肌肉。

So all of our blood vessels have muscles on them.

所以它们会不断变大变小，变大变小。

So they get bigger and smaller, bigger and smaller.

这就像是你感到寒冷或手心冒冷汗的时候。

So that's like when you get cold or you get clammy.

我们称之为战斗或逃跑反应，属于交感神经反应。

We call it the fight or flight response, a sympathetic response.

你看到一只熊，身上的毛会竖起来，感觉非常冷，全身都紧绷起来。

You see a bear, your hair raises up on your skin, you get really cold and everything tenses up.

这就是尼古丁的作用。

So that's what nicotine does.

它是一种血管收缩剂。

It's a vasoconstrictor.

它会使你的血管变窄。

It narrows your blood vessels.

它会引发交感神经系统的反应。

It releases those sympathetic nervous system response.

这会减少流向你脊柱的血流量。

And what that does is it decreases the amount of blood flow to your spine.

假设你弯腰捡东西时，背部轻微扭伤，你的身体会自我修复。

So let's say you go to bend over, pick something up, maybe have a little tweak in your back, your body's going to heal itself.

你的身体会向受伤部位输送血液和营养物质，提供氧气，帮助你从背部可能发生的轻微撕裂或其他损伤中恢复。

So your body's going to deliver blood and nutrients to that injury, oxygen to that area, and and help your body heal from that little, maybe tear that you had in your back or whatever the case may be.

如果你持续使用尼古丁，你的身体就无法自我修复。

And if you consistently use nicotine, your body won't be able to heal itself.

所以，如果你长期使用尼古丁，你的脊柱会加速退化。

So you fast forward years of nicotine use and you'll get accelerated degeneration of your spine.

此外，尼古丁会增加你体内的炎症。

Also, nicotine increases inflammation in your body.

我们知道炎症会导致疼痛。

We know inflammation causes pain.

所以，这真的很糟糕。

So it's just, it's bad.

我希望每个人都能戒掉。

And I wish everyone could stop.

我理解，如果你因为这种血管收缩、脊柱血流减少以及炎症而出现这种退化，那么这种背伤是手术无法解决的。

And I take it that if you have this sort of degeneration that happens because of that vasoconstriction and the lack of blood flow to the spine and also the inflammation that this is not a back injury that surgery can help with.

这是一种长期的退行性问题。

This is like a long term degenerative thing.

对。

Correct.

这是一个长期的过程。

It's process over time.

对吧？

Right?

我们谈过时间带来的变化，变化可以是好的，也可以是坏的。

We've talked about change over time, and change can be good, change can be bad.

所以，如果你长期持续做一些有害的事情，最终结果就是脊柱受损。

So if you if you do consistent things over time that are bad, the end result is is going to be bad spine.

明白了。

Got it.

哇。

Wow.

那么，为了保护你的背部，你还会避免第二件事是什么？

So what is a second thing that you would avoid to protect your back?

我会避免久坐的生活方式。

I would avoid sedentary lifestyle.

我们已经谈到了锻炼，但我一定会确保自己每天都要活动。

So we've touched on exercise, but I would make sure that I move every single day.

这种活动不一定要去健身房举铁，而是要促进血液循环，保持身体灵活。

That movement doesn't have to be going to the gym and pumping weights, but it's getting your blood flow, getting your freedom.

无论是午餐时间外出散步十五分钟，还是其他任何方式，只要保持活动就行。

If it's a fifteen minute walk outside during your lunch break, whatever it is, just stay moving.

那第三点是什么，医生？

And what's the third thing, Doctor.

为了保护背部，还有什么该避免的？

Grunge, to avoid in order to protect your back?

正确地提举重物。

Lifting properly.

我们所有人都是弯腰用错误姿势捡东西的罪魁祸首。

So we are all culprit of bending over and picking objects with bad forms.

当你弯腰时，我们总是教导你，要用腿部力量去捡东西。

And you want to bend over and really, we always teach, you know, pick up with your legs.

不要用背部，要用腿部力量去捡东西。

Don't use your back, pick up with your legs.

这确实很关键，因为我们常常因为用错误的姿势捡东西而导致背部受伤。

And it's so true because that's how we often develop back injuries is from picking up something with improper form.

这可能只是路边一个亚马逊快递箱。

And that can just be the Amazon box on the side of the curb.

我们总想快速完成。

We're trying to do it quickly.

但如果东西很重，你必须非常小心自己的动作，因为我见过太多人以为自己在做安全的事，结果却严重受伤。

But if it's heavy, you know, you need to be really careful with how you do that because I've seen so many people just, you know, randomly doing something that they think safe and they really hurt themselves.

最后我要说的是，保持正确的睡姿。

And then the last thing I would say is sleeping with proper form.

保持正确的睡姿。

Sleeping with proper form.

是的。

Yes.

我们三分之一的生命都在床上度过。

We spend a third of our lives in the bed.

这太疯狂了。

That's crazy.

我们一生中很多年都在床上躺着。

Like years and years of our life is spent laying in a bed.

那么，为什么你要躺在一个会伤害自己的姿势、床垫或位置上呢？

So why would you lay in a form or on a mattress or in a position that would hurt yourself.

所以，我认为学会更好地睡眠，获得更高质量的睡眠，并更好地保护脊柱，将有助于缓解你未来可能经历的疼痛。

So, I think learning how to really sleep better and sleep with higher quality and more protection of your spine will help ease the pain that you may have in the future.

所以，医生。

So, Doctor.

格伦奇，对脊柱来说，最好的睡姿是什么？

Grunge, what is the best sleeping position for the spine?

不要趴着睡。

Not the stomach.

好的。

Okay.

所以，不要趴着睡。

So, not sleeping on the stomach.

不要趴着睡。

Not sleeping on the stomach.

侧睡或仰睡都可以。

And back of side sleeping is fine.

我以前是个重度趴睡者，直到怀孕后无法再趴着睡，我才真正改变了习惯。

I was a big time stomach sleeper, and it wasn't until I could not sleep on my stomach when I was pregnant that I really changed.

我知道趴着睡对身体不好，但还是照睡不误。

And I knew that stomach sleeping was bad, but I still did it anyway.

但没错，你只需要让脊柱保持中立姿势即可。

But, yeah, you wanna just put your spine in a neutral alignment.

所以，我们的脊柱有自然的曲线。

So where your spine is our spine has natural curves.

好的。

Okay.

因此，你希望在睡觉时支撑这些曲线，保持脊柱的自然形态。

So you wanna support those while you sleep in a position in which we'll kind of maintain that natural shape of the spine.

如果你是仰卧者，要确保头部后方有足够的支撑，并在膝盖之间放一个小枕头，让膝盖保持轻微弯曲。

So if you're a back sleeper, making sure you have enough support for the back of your head, putting a little pillow between your knees to keep your knees a little flexed.

等等，停一下。

Wait, hold on.

你什么意思？

What do you mean?

等等，什么？

Wait, what?

我的膝盖之间要放个枕头？

In between my knees, I need a pillow?

如果你是仰卧睡姿，就在下面。

If you're a back sleeper, underneath.

所以要保持

So keeping

就像你做按摩时，他们会在下面放一个舒适的枕头，所以你睡觉时也应该在膝盖下放枕头。

So like, like, you ever got a massage and they put that nice pillow down there, so you should put you should you should have pillows under your knees while you sleep.

你有没有想过，为什么按摩时他们会这么做？

Why do you think they do that when you get a massage?

我不知道。

I don't know.

我完全不知道。

I I I have no idea.

他们这么做是因为他们知道该怎么做。

They do it because they know what they're doing.

无论你在哪儿，比如在手术室里，我们都会在下面垫上枕头，这样可以保持骨盆和下背部的自然弯曲姿势。

Whenever you're in the you know, whenever you're anywhere, over in the Operating Room, we put pee put pillows underneath, and that's just to kinda keep a natural flex position for your pelvis and your lower back.

这能减轻你下背部的压力。

It'll take some of the the stress off of your lower back.

嗯，Crunch，我57岁了。

Well, Crunch, I'm 57.

我怎么不知道睡觉时应该在膝盖下放枕头，而不仅仅是头下面放枕头？

How did I not know that I'm supposed to have a knee pillow, not just a head pillow?

我在这里支持你，Mel。

I'm here for you, Mel.

我们在这里支持所有人，好的。

Are here for all of Okay.

我们，不是为了

Us, not for

好的。

Okay.

但让我们聊聊侧睡。

But let's talk about the side.

好的。

Okay.

如果你侧卧，因为我通常会从我好的一侧开始。

If you're on your side, because I tend to start on my okay.

我们要说点私密的了。

We're gonna go TMI.

好的。

Okay.

所以我们躺在床上。

So we're lying in bed.

我通常会仰卧，但现在我要在膝盖下垫个枕头。

I tend to lay start on my back, but now I'm gonna have a pillow under my knees.

我觉得这样会有帮助，因为我总是向右翻滚。

And I think that this is gonna help because I always roll to my right.

你向右翻是因为你可能感到不舒服。

You're going to your right because you're uncomfortable probably.

什么？

What?

是的。

Yeah.

不，你的

No Your

你的大脑在告诉你，需要改变姿势，因为有些地方不对劲。

brain is telling you that you need to shift positions because something is not right.

这很自然。

That natural.

不用说了。

No kidding.

是的。

Yeah.

好的。

Okay.

所以如果你是侧睡者，膝盖弯曲，双腿伸直，膝盖之间放个枕头，你有什么建议？

So if you're a side sleeper, knees up, legs straight, like pillow between the knees, what do you recommend?

膝盖之间放个枕头，因为你想保持骨盆稳定，双腿本来就不该并拢，听起来有点奇怪，但双腿应该保持等距分开。

Pillow between the knees because you wanna keep your pelvis, your legs aren't meant to be, I mean, sounds all weird, no, legs are not meant to be closed, but equal distant apart.

所以用一个膝盖枕，如果你像你一样经常翻身，就把放在膝盖下面的同一个枕头放到膝盖之间。

So a knee pillow, and you take that same, if you're a shifter like you are, take that same pillow that you put under your knees and put it between your knees.

这能帮助你的膝盖、臀部和背部。

It'll help your knees, it'll help your hips, it'll help your back.

而且不管你的双腿是伸直还是弯曲，一条腿弯曲、一条腿伸直，只要最舒服就行，但要确保这一点。

And it doesn't matter if your legs are straight, legs are bent, one leg's bent, one leg's straight, whatever is the most comfortable, but just making sure.

另一件事是确保脖子有良好的支撑。

And the other thing is making sure that you have good support under your neck.

很多人，你知道，我们都觉得又大又蓬松、软绵绵的枕头是最好的，你的头会陷进去，对吧？

So, a lot of people, you know, we all think this big, fluffy, squishy pillow is going to be the best where your head like sinks in some of these pillows, right?

你可能会把它折叠、堆叠，塞进去，因为那样感觉更好。

And you might fold it up, bunch it up, shove it in there because that feels better.

那为什么感觉更好呢？

Well, why does it feel better?

感觉更好是因为你需要更多的支撑。

Feels better because you need more support.

所以我个人使用一种非常坚硬的枕头，它能在侧躺时保持我的肩膀和脖子之间的空间。

So I personally use like a real firm pillow that maintains that space between my shoulder and my neck while I'm laying on my side.

所以你的脖子不应该呈对角线状态，这就是我的意思。

So you don't want your neck on a diagonal is what I'm

既不能呈对角线，也不能抬得太高。

Not on a diagonal or not too elevated either.

你希望它与身体保持完全直线。

So you want it perfectly straight with your body.

这样你的脊柱就是直的。

So your spine is straight.

你喜欢那种带有颈部凹槽的枕头吗？

And do you like those pillows that have like the cutout for the neck?

你喜欢那种能帮助你保持脖子笔直的枕头吗？

Do you like the ones with the like anything that works that helps you keep your neck straight?

我支持任何人找到最能提供支撑的枕头。

I'm here for whatever people find to be the most supportive.

因为人们经常会问：‘那你用的是哪种枕头？’

Because people are like, oh, what's your you know, what what pillow do you use?

而且市面上有很多不同的品牌。

And and there are many brands out there on the market.

我觉得我几乎买过所有市面上知名的枕头品牌，但最重要的是找到适合你的，能让脖子保持中立对齐的枕头。

And I think I have purchased every brand of pillow known to man, But it's about whatever works for you to keep that neck in neutral alignment.

所以对我而言，可能是这种枕头，而对你来说，可能是另一种。

So, for me, it might be this pillow, and for you, it might be another kind.

但无论是什么，只要能很好地支撑你的脖子，才是最重要的。

But whatever it is, as long as it's supportive to your neck, is the most important.

如果你醒来时肩膀或脖子感到酸痛，那就说明你做得不对。

And if you wake up and your shoulder sore or your neck sore, that means you're not doing something right.

你知道吗，我特别喜欢你刚才提到的这四件我们应该避免的事情，比如尼古丁。

You know, what I love about these four things that you just talked about that we should avoid, nicotine.

你必须避免久坐不动，所以你得活动起来。

You gotta avoid being too sedentary, so you gotta move.

你还要避免用背部去提举重物，必须弯曲膝盖，大家都要记住，还有保持正确的睡姿。

You also have to avoid, like, lifting things and picking it up with your back instead of gotta bend the knees, everybody, and the sleeping in a in a proper position.

我喜欢这一点的是，首先，这些都是你可以做到的事情。

What I love about this is, first of all, it's all things you can do.

是的。

Yes.

但当你作为脊柱外科医生解释时，我发现很多人只是在做普通的事情，比如捡起前门廊的一个纸箱，然后‘砰’一下，就把腰给扭了。

But as you were explaining how you see as a spinal surgeon, so many people doing just ordinary things like picking up a cardboard box that's on your front porch and boom, that's what throws the back out.

但有趣的是，如果你正在摄入尼古丁，脊柱正在退化，或者你生活方式久坐、很少活动，再加上睡眠姿势不良，你可以想象，随着时间推移

But what's interesting is that if you're somebody that is ingesting nicotine and your spine is deteriorating, or you have a very sedentary lifestyle and you're not moving a lot, and you have bad sleep position, you can see how over time

你的

your

你的背部逐渐恶化，直到某次日常活动突然让你达到了崩溃的临界点。

back is deteriorating to a point where a normal activity all of a sudden has you reached the breaking point.

是的。

Yes.

这并不是关于那个瞬间让你背部受伤的事。

So it's not about that moment that injured your back.

而是关于所有导致那个瞬间发生的行为。

It's about everything that you did that led to that moment.

因为你一直在削弱它，是的。

Because you were weakening Yes.

你整个过程中都在削弱你的背部，尽管你并没有意识到。

Your back the entire time even though you didn't realize it.

是的。

Yes.

哇哦。

Woah.

所以如果你早上醒来感到疼痛，就像很多人早上醒来时都会感到僵硬一样。

So if you wake up and you've got pain, you know, like a lot of people do wake up in the morning they have stiffness.

作为一名脊柱外科医生，这对你意味着什么？

As a spinal surgeon, what does that mean to you?

如果你上床时没有疼痛，但醒来时却有了疼痛，那么你需要分析一下你的睡眠方式。

If you went to bed with no pain and you woke up with pain, then you need to analyze how you're sleeping.

你能否做一些调整，以获得更安稳、疼痛更少的睡眠？

Is there something that you can do that and where you can get more restful sleep with less pain?

这可能就是我们刚才提到的所有事情：枕头、支撑、你躺卧的姿势，或者该换一张新床垫了。

And that might be all the things we just talked about, the pillow, the support, the position that you're laying in, or it might be time for a new mattress.

所以当你醒来感到疼痛时，你想分析一下：这是为什么？

So you wanna analyze, if I wake up in pain, like, is it?

是肩膀疼吗？

Is it my shoulder that's hurting?

让我们看看你躺卧的姿势，以及如何调整——是臀部疼吗？

Let's look at the situation in which how I'm laying in and how can I Is it my hips that are hurting?

也许是因为下面缺乏足够的支撑。

Maybe it's because I didn't get enough support down there.

所以，你要把我告诉你的这些小细节记在心里，做出这些改变，看看能不能做得更好。

So just, you know, take in little things that you learn from what I'm telling you and then make those changes and see if you can if you can do it better.

普通人每天至少坐十个小时。

So the average person sits for at least ten hours a day.

你能谈谈坐着对背痛的影响吗？

Can you talk a little bit about the role that sitting plays in back pain?

我们能做些什么，尤其是如果你有办公室工作、长途司机，或者经常坐着的人？

And what can we do about it, especially if you have, like, a desk job or you're a long haul driver or you're somebody that sits a lot?

是的。

Yeah.

你需要明白，你的背部不仅仅是骨骼、椎间盘、关节和韧带。

What you need to realize is that your back is not just your bones, your disc, your joints, your ligaments.

它主要依靠肌肉来支撑。

It's mostly supported by your muscle.

所以当你看，比如说，一座建筑时，你可能会看到一座宏伟漂亮的砖砌建筑。

So when you look at like, for example, if you look at a building, you might see this big, beautiful brick building.

但如果你看内部，会发现有钢筋、混凝土、所有基础结构和支撑构件，以及外部的所有部分。

But if you look at the inside, there's, you know, rebar, there's concrete, all the foundation, all the structural support, and then all the outside stuff.

正是所有这些部分的累积，才让建筑真正坚固。

And it's all all that cumulative is what makes the building really strong.

所以把你的脊柱看作你身体的基础和钢筋，而围绕它的所有肌肉才是支撑它的关键。

And so think of your spine as your foundation and the rebar in your body, but all your muscle around it is what supports it.

因此，你的腹部、背部肌肉、骨盆底肌，甚至你可能想不到的膈肌，都是支撑脊柱的重要部分。

So your abs, your back muscles, your pelvic floor, believe it or not, your diaphragm, that's something people don't realize.

这些肌肉同样对背部提供重要支撑。

That really helps support your back too.

所有这些肌肉都是脊柱的结构性支撑。

And so all of these are the structural support to your spine.

所以这就是为什么姿势如此重要，对吧？

So that's where the setting comes in, right?

你不需要任何力量来做这件事。

You don't need any strength to do that.

所以你每天做十个小时。

So you do that ten hours a day.

随着时间推移，这些肌肉会萎缩、变弱，你就无法支撑自己了。

Over time, change over time, those muscles atrophy, they get weaker, you're not supporting yourself.

关键在于你能做些什么来保持身体活动，保持核心肌群激活，保持骨盆底肌群激活，确保这些支撑系统都在发挥作用，对吧？

It's about what you can do to keep yourself moving, to keep the core engaged, to keep your pelvic floor engaged, to make sure that those support systems are firing, right?

那这意味着什么？

So what does that mean?

这意味着每三十分钟或六十分钟就站起来走一走，使用可站立可坐下的办公桌来实现这一点。

That means getting up every thirty minutes, sixty minutes walking, getting the standing sitting desk where you can do that.

而且甚至不需要一个完整的办公桌。

And it doesn't even have to be a full desk.

我的意思是，做一些小改变，比如直接坐在你的桌子上。

Mean, make those little things that you can just sit on your desk.

我有一个那样的。

I have one of those.

非常便宜，对吧？

Super affordable, right?

直接拿起来就行。

Just pick it up.

所以每半小时，设置一下你的iPhone，提醒你站起来然后继续工作。

So every half hour, set your iPhone, change it to where you can stand up and then start to work.

那有什么好处？

And what does that do?

它能帮助你的肌肉活动。

It helps your muscles move.

你的关节得到润滑。

Your joints are lubricating.

你让血液流经身体的不同部位。

You're pumping blood through different areas of your body.

不仅如此，你还在活动那些坐着时不会用到的肌肉。

And not only that, you're engaging muscles that you're not engaging when you're sitting.

所以这些动作真的、真的很重要，能帮助减轻你的疼痛，因为你每天坐十个小时都不动，等于在给自己埋雷。

So those are really, really important to help reduce your pain because you do that every day for ten hours, don't move, you're setting yourself up for failure.

坐姿对脊柱健康来说有没有正确的方式？

Is there a proper way to sit for the best spinal health?

我这么问是因为，当我们开始谈论坐着的时候，我就想，好吧。

And I ask that because as you start we're talking about sitting, I'm like, okay.

我最好把腿交叉放开。

I better uncross my legs.

然后我注意到自己像贾巴·赫特一样瘫在椅子上。

And then I noticed I kinda had slumped down like Jabba the Hutt in my chair.

你注意到这一点了吗？

You notice that?

也就是说，你根本没在意。

Like, you're not paying attention.

突然间，肚子往前凸，肩膀也抬到耳朵旁边，像挂着耳环一样。

All of a sudden, stomach's like and your shoulders are kinda up at your ears like earrings.

我经常想知道，为什么我会这样瘫坐着？

And I often wonder why do I slump down like that?

有没有什么科技手段，比如我们在坐着的时候，应该做些什么来保护脊柱健康？

And is there some tech like, should we be doing something as we're sitting to support our spinal health?

当你弯腰驼背时，所有这些肌肉都放松了。

So what's happening when you're slouching down is all those muscles are just letting go.

你有没有看过你家里的配偶或孩子，然后想，他们怎么坐成这样？

And then you all have looked over at your spouse or your kid at home, you're like, oh, why are they sitting like that?

挺直腰板。

Straighten up.

把肩膀往后拉。

Pull the shoulders back.

可当我跟你说话的时候，我的脊椎却开始疼了。

Then as I'm talking to you, like, oh, my spine's hurting.

我就是这样。

I'm like this.

但确实，我们的大脑会自动忽略坐姿，直到我们调动这种心理力量。

But yeah, our brain just like we defocus away from how we're sitting until we engage that mental strength.

哦，我需要这样，所以他们卖这么多符合人体工学的椅子。

Oh, I need to So, they sell so many ergonomic chairs.

我认为大部分都是营销噱头，但其实任何情况——坐着和睡觉时，我们都谈过中立脊柱姿势，道理是一样的。

I think all that's marketing gimmicks for the most part, but really anything, again, sitting and sleeping, we talked about the neutral spine position, it's the same thing.

所以，我们的中立姿势就是保持背部挺直，提供腰椎支撑。

So, our neutral position is, you know, our posture is keeping that back up, keeping our lumbar support.

我特别喜欢在任何椅子上都放一个小腰枕，无论在家、在办公室还是在车里，只要一个小枕头就行，这因人而异。

I love having just a little lumbar support pillow on any chair that I work at, at home, at work, in my car, just a little and it depends on the person.

有些人背部很平，有些人则腰椎前凸很明显。

Like some people have really flat back, some people have really sway backs.

所以，任何能帮助维持这种对齐的方式都很重要，因为如果你背部有东西支撑，就会自然地让我觉得需要把肩膀往后拉，一点点就够了。

So anything to keep that like kind of alignment because that, if you have something pushing in your back, it'll kind of, oh, I need to like pull my shoulders back So, a little yeah.

是的。

Yeah.

双脚都放在地上，你怎么看待跷二郎腿对脊柱的影响呢？

And both feet on the ground, how do you feel about cross legs as Yeah, a spinal

双脚着地是最好的姿势，但只要你经常变换姿势，重新调整，并有意识地把肩膀和脖子往后拉，那就没问题。

both feet is the best position down, but you know, as long as you change positions and kind of realign and have that mental set to pull your shoulders back and pull your neck back and yeah.

你刚才分享的这一点，可能会改变某人的生活。

You know, just that last thing you shared could change someone's life.

当你在听的时候，我敢肯定你和我一样。

And as you're listening, I'm sure you're like I am.

你脑海中一定浮现出很多人。

There's so many people that are popping into your mind.

我迫不及待想让我妈妈听这个节目。

I cannot wait for my mom to listen to this episode.

我急着想把这期节目发给我阿姨芭芭拉。

I can't wait to send this to my aunt Barb.

嗨，巴伯阿姨。

Hi, aunt Barb.

我生命中有太多人我想与他们分享这些信息，比如我的三个孩子。

There's so many people in my life that I want to share this information with, my three kids.

我知道你心中也浮现出了一些人。

I know you have people that are coming up for you.

把医生的礼物分享给他们。

Share them the gift of Doctor.

格伦奇。

Grunch.

帮助你关心的人掌控自己的健康。

Help the people you care about take control of their health.

别走开。

And don't go anywhere.

这段短暂的广告之后，我们还将深入探讨更多内容，所以请继续关注。

There is so much more we're gonna dig into after this short break, so stay with me.

欢迎回来。

Welcome back.

我是你的朋友梅尔·罗宾斯。

It's your buddy Mel Robbins.

今天，你和我将学习如何进行全面的身体恢复，并在头号认证神经外科医生的帮助下掌控我们的健康。

Today, you and I are learning how to do a total body reset and to take control of our health with number one board certified neurosurgeon, Doctor.

贝齐·格鲁奇。

Betsy Grudge.

所以，医生。

So Doctor.

格鲁奇，什么是手机姿势，以及我们一直玩手机是如何影响我们的脊柱的？

Grudge, what is Technic and how is being on our phone all the time shaping our spine?

你的头部重量在10到15磅之间。

So your head weighs anywhere from 10 to 15 pounds.

当我们保持直立坐姿时，有10到15磅的重量压在我们的脊柱上。

So when we are sitting upright, we have 10 to 15 pounds pushing down on our spine.

如果你像看手机那样向前倾斜，我们所有人都会这样，这种重量带来的压力会增加到60磅。

If you lean forward at an angle like you're looking at our phone, we all do it, that force of weight becomes up to 60 pounds.

六十？

Sixty?

六零。

Six zero.

对。

Yeah.

所以，你可以想象，当你前倾时，你的脖子、脊柱和肌肉承受了多少额外的压力。

So, you can imagine how much more pressure you're putting on your neck, your spine, your muscles, all of that when you lean forward.

所以，只需简单调整一下，把手机举到与眼睛齐平的高度，虽然看起来可能不太酷，或者即使在办公桌前，你的显示器在这里，你却在往下看。

So simple changes to pull your phone up where your eye level doesn't look very cool, or even just at your desk, like your monitor is here, so you're looking down.

比如，我能把它稍微抬高一点吗？像站起来走动那样？

Like, can I bring it just a little, like, stand and walks?

也许可以用那个亚马逊纸箱垫在显示器下面，让你能直视前方。

Maybe that Amazon box, shove it on your monitor so you're looking straight ahead.

这些小小的改变，如果你一整天都盯着显示器三到四个小时，你可以想想，当我给脊柱施加10磅压力，而不是低头看显示器时，我一整天都在施加30磅的压力，这会给颈部带来多大的长期负担。

Those little changes, if you're looking at your monitor all day for three or four hours, you could think of if I'm putting 10 pounds of pressure on my spine versus looking down on my monitor now, I'm putting 30 pounds of pressure all day, how much strain that'll cause over time of your neck.

所以，这就是所谓的‘科技颈’。

So, those little that's what tech neck is.

这确实是真实存在的问题。

And it's a real thing.

你知道，它会让我们的肌肉变弱，引发紧张。

You know, it makes our muscles weaker, gives us tension.

颈部关节炎、头痛，头痛太常见了。

Arthritis in our neck, headaches, headaches are so common.

等等，头痛是来自科技颈吗？

Wait, headaches come from tech neck?

是的。

Yeah.

头痛的原因有很多，但总的来说，有颈部问题的人中，有百分之九十也伴有头痛。

There's so many causes of headaches, but as a generalization, people that have neck issues, ninety percent of them have headaches as well.

所以这些小小的改变甚至会影响你的思维。

So those little changes can really even affect how you think.

所以，医生。

So, Doctor.

格伦施，作为一名脊柱外科医生，当你观察社会，尤其是那些还在成长发育中的孩子，每个人都因科技颈而弯腰驼背，你刚才说脊柱承受了60磅的压力，如果时间推移十年或二十年，你是否担心我们会看到大量慢性损伤，如果我们不认真对待关于显示器位置和把手机举高以避免科技颈对脊柱施压的建议的话？

Grunsch, as a spinal surgeon, as you look at society, and especially kids who are still growing and developing and everyone is slumped over with Tech Neck and you just said 60 pounds of pressure on your spine, If you roll the clock forward ten or twenty years, are you concerned about kind of a chronic injury that you think we're gonna be seeing a lot if we don't take this advice seriously around where your monitor is and just lifting your phone up so that you're not putting tech neck pressure on your spine?

是的。

Yeah.

我担心随着时间推移，我们正处在一个每个人都有手机的年代。

I am concerned that over time, you know, we're in this decade of everyone has a phone.

我不愿承认，但我的孩子们也有手机。

I hate to admit it, but my kids have phones.

那么二十年、三十年、四十年后，他们的状况会是什么样子？

And then how will that look for them in twenty, thirty, forty years?

是的。

Yeah.

我的意思是，我小时候没有手机，所以我们那一代人颈部问题没那么多，但我开始看到越来越年轻的人出现椎间盘问题、颈部疼痛、偏头痛等各种症状。

I mean, you know, I didn't have a cell phone growing up so that my generation is not as many neck problems, but I'm starting to see younger and younger people with disc issues, with neck pain, with migraines, and all these things.

我希望人们能真正重视这些小建议，改变一下握手机的方式，或者躺着时的姿势。

And I hope that people can really take some of these little points home and just change maybe the way they hold their phone or, you know, laying down a bed.

别在沙发上低头看手机。

Like, don't look at your phone on the couch.

至少应该向后靠一下，减轻颈部压力，或者根据情况做些调整来改善这些问题。

Like, maybe recline back so you're taking that pressure off or whatever the case may be to make those changes.

这很可怕，但并不让我意外，因为你甚至看到二十多岁的年轻人，还有十几岁晚期的孩子就已经出现了这些问题。

That's scary, but it's not surprising to me that you're seeing young people even, like, I would assume in their twenties, like, having issues with this in late teens where you're already seeing these types of injuries.

你可能会想，也许是运动造成的，但实际上这更多是由于科技脖和对脊柱施加的压力所致。

You're like, yes, maybe sports, but it has a lot more to do with the tech neck and the pressure you're putting on your spine.

我认为这确实有影响，而且很多情况是多因素造成的。

I think it contributes for sure, and a lot of it's multifactorial.

但我认为科技脖的问题还在于，它导致你的颈部肌肉得不到充分锻炼。

But I think also tech neck, I mean, what it's doing is it's like really you're not strengthening your neck as well.

所以，真正重要的是去健身房，做一些锻炼伸肌的活动，这些也会有帮助。

And so really, you know, getting in the gym and doing those activities where you're working on those extensor muscles and stuff like that, that's also going to help.

然后，调整这种姿势可以加剧我们所经历的一些疼痛。

And then adapting this posture can accelerate some of the pains that we have.

所以

So

你知道，我们很多人都被告诉过，衰老就意味着衰退，背痛和僵硬是不可避免的。

You know, a lot of us have been told that aging means decline and that back pain and stiffness is inevitable.

这真的正确吗？

Is that actually true?

是，也不是。

Yes and no.

好吧。

Okay.

所以，在某些方面，背痛和背部问题，我不想让人觉得只要每个人都能在生活中做出可持续的改变，就永远不会有一点背痛。

So, in some ways, back pain and back issues, I don't wanna make it sound like everyone is gonna make sustainable changes in their life and they're never gonna have an ounce of back pain.

我的意思是，很多情况是遗传因素造成的。

I mean, a lot of it's, some of it's genetic.

这些是我们无法改变的。

Those are things that we can't change.

有些是受伤导致的。

Some of it's an injury.

这些也是你无法改变的。

Those are things that you can't change.

但我确实见过一些患者，比如两位70岁的人，一位在生活中做出了不同的改变，另一位则没有，我能在他们两个人身上看到自己的影子。

But I can definitely see patients that I've seen, two 70 year olds, one that does you know, has made different changes in their life, and then a 70 year old that has not, and I can see myself in in both of those people.

他们早年做了什么，才导致了今天的状况？我能做哪些调整，来避免自己将来也陷入这样的境地？

And like, what did they do earlier in life that's led them to this position, and what modifications can can I do to prevent myself from getting to maybe, you know, in this position?

我想在这期节目中强调的重点就是，这些可持续的改变——当然，哦，是的，我一边做这些事一边喜欢看手机。

And that's really, you know, the point I want to drive home with this episode is that these sustainable changes, yeah, I mean, oh yeah, well, I mean, I like looking at my phone when I'm doing that.

没错，但咱们还是来聊聊你的未来可能会怎样吧。

Well, yeah, but, you know, let's let's talk about how your future may be.

让我们谈谈你丈夫的未来可能会怎样。

Let's talk about how your husband's future may be.

我们可以为你的孩子做些什么，教他们这些道理，让他们长大后更好？

What can we do for your your kids to teach them these things where they can be better when they're older?

你说的都是一些简单的事情。

And you're talking simple things.

你 literally 指的是把手机举高，以免给脊柱施加压力。

You were talking literally about holding your phone up so that you're not putting pressure on your spine.

你谈的是保持正确的睡姿。

You're talking about sleeping in the proper position.

你谈的是捡东西时弯曲膝盖、多活动、不使用尼古丁，这些都是一些简单的改变。

You're talking about bending your knees when you pick something up and moving more and not not using nicotine, that those are simple changes.

对我来说，这不仅仅是你花了钱，我实际上是在帮你省钱。

To me about Not only that you spent money, I'm actually saving you money.

如果你不去买那些东西，你就是在省钱。

If you're not going out buying them zins, you're saving money.

确实如此。

That's true.

跟我谈谈体重的问题。

Talk to me about weight.

谈谈体重以及它如何影响你的脊柱健康，因为你已经提到过，当你意识到那一刻时，你有100磅需要减掉。

Talk to me about weight and how that impacts your spinal health because you've already shared that, you know, when you hit that moment with yourself, you had 100 pounds to lose.

那么，超重对脊柱有什么影响呢？

So how does carrying excess weight impact the spine?

这非常重要，因为我们身体承载的重量越多，脊柱所承受的压力就越大。

That is really important because we the more weight we carry on our bodies, the more stress we put on our spine.

所以，如果你体重150磅而不是250磅，你可以想象一下，每天走路对你的脊柱、髋部和膝盖等所有部位会造成怎样的影响。

So, you know, if you're one hundred and fifty pounds versus two fifty pounds, you can imagine that every day walking, what that does to not only to your spine, but to your hips and to your knees everything.

因此，这会加剧你所有的关节疼痛。

And so that is something that will worsen all your joint pain.

但如果我们具体谈谈背部，你已经提到了所有保持脊柱中立位、强化核心的要点。

But if we specifically talk about the back and you talk about we've hit all the points of keeping your spine in that neutral position, keeping your core strong, all those things.

但如果你有肥胖症，腹部特别沉重，这种向前的拉力以及不平衡的额外重量会大大增加背部的压力。

But if you have obesity and you have a really heavy belly, that pull on your spine forward and that extra weight that's off centered is really adding a lot more stress to your back.

久而久之，这种情况会加剧。

And then over time, it can worsen that.

当我们变重时，你知道，我曾经也这样，我完全明白那种感觉，背负着这样的体重真的很难受。

And then, you know, as we get heavy and look, I've been there, I know exactly what it feels like, that is difficult to carry around like that.

而你未必拥有强壮的核心肌群。

And you necessarily have the strongest core.

于是你只能依赖那些关节、椎间盘以及所有这些会随时间不断恶化的部位。

Then you're relying on those, like I said, joints, the discs, and all those things that'll just get worse over time.

在任何年龄，你都可以照镜子，无论是20岁、40岁还是70岁，告诉自己：我依然可以做出改变，让自己变得更好。

And at any point, you can look in the mirror at 20, at 40, at 70, and say, I can make changes that can make myself a better person.

在人生的任何阶段，这都是可以实现的。

And that's achievable at any of these stages.

如果你有一位患者因背痛和僵硬前来就诊，且体重超标，你会建议他们现在立即开始做哪一两件事？

If you have a patient that is coming to you for back pain and stiffness and they are carrying a lot of extra weight, are there one or two specific things you tell them to start doing now?

我很好奇，因为当你真的放任自己时，会感到非常沮丧，甚至觉得这真的还有意义吗？

I'm curious because I think when you get to a point where you've really let yourself go, there's so much discouragement and it feels like, is it really going to matter?

我能减掉这些体重吗？

Can I lose the weight?

我都不知道该从哪里开始。

I don't even know where to begin.

对于你的患者，你会不会告诉他们一两件具体的事情，来鼓励他们，或者让他们专注于某一件事？

Are there one or two specific things that you tell somebody that is your patient to either encourage them or to say, just focus on this thing?

是的。

Yeah.

我想我们大多数人都曾处于这种境地。

I think most of us have been in that position.

我在诊所见到的患者，情况真的很艰难，因为他们会看着我说：医生。

And the patients that I see in the office, it's so hard because they'll look at me and say, Doctor.

格林奇，我知道我该锻炼，但我的背很疼。

Grinch, I know I need to work out, but my back hurts.