# Pain from Sitting Too Long? The Anatomy behind Prolonged sitting

https://www.youtube.com/watch?v=0kU2tNCYTsg
Translation: zh-CN

[00:00] Prolonged sitting in a flex posture.
  长时间保持弯曲姿势坐着。

[00:02] Part 1.
  第一部分。

[00:03] Biomechanical symptoms lower body.
  下半身的生物力学症状。

[00:07] Do you recognize this sitting position?
  你认得这种坐姿吗？

[00:09] Do you sit most hours of the day?
  你一天中大部分时间都在坐着吗？

[00:13] Do you feel discomfort or pain in your upper or lower back?
  你是否感到上背部或下背部不适或疼痛？

[00:21] What happens to your body when you slump in your chair for too long?
  当你长时间瘫坐在椅子上时，你的身体会发生什么？

[00:26] Prolonged sitting in this position will in time cause rigidity and tightness in the tight muscles, and we can see them colored in blue.
  长时间保持这种坐姿最终会导致紧绷的肌肉变得僵硬，我们可以看到它们被标为蓝色。

[00:32] These are chronically short muscles, what we call locked short.
  这些是长期缩短的肌肉，我们称之为“锁定缩短”。

[00:38] In addition to the posterior leg muscles, the hip flexors are also chronically short from prolonged sitting.
  除了腿部后侧肌肉外，髋屈肌也会因长时间坐着而长期缩短。

[00:46] Rigidity in the hip flexors is a direct cause of weakness in the antagonist hip extenders.
  髋屈肌的僵硬是导致拮抗肌——髋伸肌无力的直接原因。

[00:53] Muscle imbalance.
  肌肉失衡。

[00:53] Muscle imbalances are the number one cause of lower back pain.
  肌肉失衡是导致下背部疼痛的首要原因。

[00:58] What happens to the sacroiliac joint?
  骶髂关节会发生什么？

[01:02] Joint between the sacrum and the pelvic bones, the sacroiliac joint and the sacroiliac ligaments are under load.
  骶骨与骨盆骨之间的关节，即骶髂关节和骶髂韧带正处于负荷之下。

[01:13] What happens to the lumbar spine here?
  这里腰椎发生了什么？

[01:16] We can see a neutral spine and lumbar flexion.
  我们可以看到中立位脊柱和腰椎屈曲。

[01:19] In prolonged slumped posture, the lumbar spine is flexed.
  在长时间的塌陷姿势下，腰椎处于屈曲状态。

[01:22] Overtime damage includes increase in posterior annulus strain, damage to the annulus of the disc, increase in intradiscal pressure.
  长期的损伤包括后部纤维环应变的增加、椎间盘纤维环的损伤以及椎间盘内压力的增加。

[01:35] What happens to the connective tissues?
  结缔组织发生了什么？

[01:43] Flexed postures place stress on the posterior passive tissues.
  屈曲的姿势会对后部的被动组织产生压力。

[01:49] In addition, the posterior ligaments are also impaired.
  此外，后部韧带也受到了损伤。

[01:59] In the second part of the video, we'll...
  在视频的第二部分，我们将……

[02:03] Learn the biomechanical symptoms in the upper body.
  学习上身的生物力学症状。