Common Causes and Symptoms of Back Pain (背部疼痛的常见原因与症状)
1. Muscle or Ligament Strain (肌肉或韧带拉伤)
- Description (描述):
Overuse, lifting heavy objects improperly, or sudden awkward movements can strain muscles and ligaments in the back.
长时间过度使用、不当举重或突发的不当动作可能会拉伤背部的肌肉和韧带。 - Symptoms (症状):
Sudden, sharp pain, muscle spasms, and stiffness.
突然的剧烈疼痛，肌肉痉挛和僵硬。
2. Herniated or Bulging Discs (椎间盘突出或突出)
- Description (描述):
Discs are soft cushions between the vertebrae of the spine. When a disc slips or bulges out of place, it can press on nerves, causing pain.
椎间盘是脊椎骨之间的软垫，当椎间盘移位或突出时，可能会压迫神经引起疼痛。 - Symptoms (症状):
Sharp pain radiating to legs, numbness, or weakness in limbs.
向腿部放射的剧烈疼痛，四肢麻木或无力。
3. Degenerative Disc Disease (退行性椎间盘病)
- Description (描述):
As we age, the discs in the spine lose flexibility and shock-absorbing properties, which causes pain.
随着年龄增长，椎间盘失去灵活性和缓冲作用，导致疼痛。 - Symptoms (症状):
Chronic lower back pain that worsens with activity.
慢性下背痛，活动时加剧。
4. Spinal Stenosis (脊柱狭窄)
- Description (描述):
The spinal canal narrows and compresses the spinal cord and nerves, often due to aging or arthritis.
脊椎管狭窄，压迫脊髓和神经，通常是由衰老或关节炎引起的。 - Symptoms (症状):
Pain, numbness, or weakness in the legs, especially when walking or standing.
腿部疼痛、麻木或无力，尤其是走路或站立时。
5. Osteoarthritis (骨关节炎)
- Description (描述):
The breakdown of cartilage in the spine causes pain, stiffness, and reduced movement.
脊椎关节软骨退化引起疼痛、僵硬和活动受限。 - Symptoms (症状):
Pain that worsens with activity, limited flexibility in the back.
活动时疼痛加剧，背部灵活性受限。
6. Scoliosis (脊柱侧弯)
- Description (描述):
An abnormal sideways curvature of the spine, often developing in childhood or adolescence.
脊柱的异常侧向弯曲，通常在儿童或青少年时期形成。 - Symptoms (症状):
Uneven shoulders, back pain after prolonged standing or sitting.
肩膀不平衡，长时间站立或坐着后背部疼痛。
7. Poor Posture (不良姿势)
- Description (描述):
Sitting, standing, or sleeping in poor positions can place strain on the back.
不良的坐姿、站姿或睡姿可能会给背部带来额外压力。 - Symptoms (症状):
Dull, aching pain that worsens with prolonged sitting or standing.
背部的钝痛，长时间坐立后加剧。
8. Sciatica (坐骨神经痛)
- Description (描述):
Pain that radiates from the lower back down to the leg, typically due to a herniated disc or nerve compression.
从下背部沿坐骨神经放射至腿部的疼痛，通常由椎间盘突出或神经压迫引起。 - Symptoms (症状):
Sharp, shooting pain from the lower back to the legs, numbness or weakness in the affected leg.
从下背部到腿部的剧烈放射性疼痛，受影响腿部的麻木或无力。
9. Osteoporosis (骨质疏松症)
- Description (描述):
Brittle bones increase the risk of fractures, which can cause back pain, particularly in the spine.
脆弱的骨骼增加骨折的风险，尤其是脊柱，可能导致背部疼痛。 - Symptoms (症状):
Severe pain following a fall or sudden movement.
跌倒或突然动作后引发剧烈疼痛。
10. Infections or Tumors (感染或肿瘤)
- Description (描述):
Rarely, infections or tumors in the spine or surrounding areas can cause back pain.
很少情况下，脊柱或周围区域的感染或肿瘤可能导致背部疼痛。 - Symptoms (症状):
Persistent pain, fever, unexplained weight loss, or localized pain.
持续的疼痛、发热、无法解释的体重减轻或局部疼痛。
11. Kidney Stones or Infections (肾结石或感染)
- Description (描述):
Kidney stones or infections can cause pain in the lower back, though not directly related to the spine.
虽然与脊柱无直接关系，但肾结石或感染可能引起下背部疼痛。 - Symptoms (症状):
Severe pain in the side or lower back, pain radiating to the groin.
腹部或下背部剧烈疼痛，疼痛放射至腹股沟。
12. Pregnancy (怀孕)
- Description (描述):
Pregnancy can cause strain on the lower back due to the growing weight of the baby and hormonal changes.
怀孕时，由于宝宝的体重增加和激素变化，可能会对下背部造成压力。 - Symptoms (症状):
Aching pain in the lower back, especially in the later stages of pregnancy.
下背部疼痛，尤其是在怀孕晚期。
Complication of Back Pain 背痛的并发症
Reduced Mobility and Function (活动性和功能下降)
- Stiffness and weakness in the back and legs. (背部和腿部僵硬及无力)
- Difficulty performing daily tasks. (日常任务的困难)
- Decreased quality of life. (生活质量下降)
- Back stiffness and muscle atrophy. (背部僵硬和肌肉萎缩)
Psychological Issues (心理问题)
- Increased feelings of isolation or helplessness. (增加孤立或无助感)
- Difficulty in maintaining relationships or performing at work. (维持人际关系或在工作中表现困难)
- Chronic stress and burnout. (慢性压力和精疲力竭)
- Sleep disturbances. (睡眠障碍)
Muscle Weakness and Deformities (肌肉无力与变形)
- Postural changes (e.g., slumping). (姿势改变，例如：驼背)
- Reduced ability to carry out physical tasks. (执行身体任务的能力下降)
- Degenerative changes in the spine. (脊柱退化性变化)
Nerve Damage (神经损伤)
- Loss of feeling or sensation in limbs. (四肢的感觉丧失)
- Difficulty walking or using hands. (行走或使用双手困难)
- Chronic pain or “burning” sensation in the affected area. (受影响区域的慢性疼痛或“灼烧”感觉)
Reduced Bone Health (骨骼健康下降)
- Increased risk of bone fractures. (增加骨折的风险)
- Joint stiffness and limited range of motion. (关节僵硬和活动范围受限)
- Osteoporosis progression. (骨质疏松症进展)
Difficulty with Daily Activities (日常活动困难)
- Inability to work or care for family members. (无法工作或照顾家庭成员)
- Difficulty in performing housework or errands. (做家务或跑腿困难)
- Social withdrawal due to pain. (由于疼痛而社交隔离)
Social Isolation (社会孤立)
- Reduced interaction with family and friends. (与家人和朋友的互动减少)
- Withdrawal from social or professional activities. (从社交或职业活动中退缩)
- Increased risk of depression and loneliness. (增加抑郁和孤独的风险)
Chronic Fatigue (慢性疲劳)
- Decreased energy and productivity. (能量和生产力下降)
- Difficulty concentrating or staying focused. (集中注意力或保持专注困难)
- Increased risk of developing other health problems due to fatigue. (由于疲劳，增加患其他健康问题的风险)
Stretching Tips For Back Pain
1. Child’s Pose (儿童式)
Target: Lower back and hips (下背部和臀部)
How:
- Start in a kneeling position, with your big toes together and knees apart.
跪坐，双脚大趾并拢，膝盖分开。 - Slowly lower your torso to the floor, stretching your arms out in front of you.
缓慢地将上半身向前放低，双手伸展至前方。 - Hold for 30 seconds to 1 minute.
保持30秒到1分钟。
2. Seated Forward Bend (坐姿前屈拉伸)
Target: Hamstrings and lower back (腿筋和下背部)
How:
- Sit on the floor with your legs extended straight in front of you.
坐在地板上，双腿伸直在前。 - Slowly reach forward, bending at the hips, to touch your toes or as far as comfortable.
慢慢地向前弯曲，尽量用手去触摸脚趾或伸手够到舒适的位置。 - Hold for 20–30 seconds, then repeat.
保持20-30秒，然后重复。
3. Knee-to-Chest Stretch (膝盖抱胸式)
Target: Lower back (下背部)
How:
- Lie on your back with your knees bent and feet flat on the floor.
躺在地上，膝盖弯曲，双脚平放在地面上。 - Bring one knee towards your chest, holding it with both hands.
抱住一只膝盖，将其拉向胸部。 - Hold for 20–30 seconds, then switch legs.
保持20-30秒，然后换另一条腿。
4. Pelvic Tilt (骨盆倾斜拉伸)
Target: Lower back and core (下背部和核心)
How:
- Lie on your back with knees bent and feet flat on the floor.
躺在地上，膝盖弯曲，双脚平放。 - Tighten your abdominal muscles and push your lower back into the floor.
收紧腹部肌肉，将下背部推向地面。 - Hold for 5 seconds, then relax.
保持5秒钟，然后放松。 - Repeat for 10–15 reps.
重复10-15次。
