腰酸背痛有可能是睡觉姿势惹的祸

　　1.If you have back or neck pain, don't sleep in the fetal position.

　　1.如果背部或颈部疼，不要以胎儿式姿势入睡。 　　The fetal position (scrunching your knees up to your chest and pulling your arms into a tiny ball) may feel safe, but it’s not the best position for your body. Tucking your chin and curling your body up into itself can strain your neck and head. According to Rothstein, sleeping in the fetal position can also compromise your circulation and restrict healthy, diaphragmatic breathing. To avoid overstretching your back and neck, try to straighten your legs and arms so you’re lying flat on your back instead.

　　胎儿式睡姿（将膝盖蜷缩到胸部，抱臂成球形）可能会给人带来安全感，但对身体来说却不是最佳姿势。收紧下巴，把身体卷起来会让你的颈部和头部十分紧张。罗斯坦表示，胎儿式睡姿也会影响你的血液循环，影响健康及腹式呼吸。为了避免过度拉伸你的后背和颈部，试着伸直双腿及两臂，平躺着入睡。

　　2.If acid reflux keeps you awake, sleep on your back.

　　2.如果胃部反酸让你无法入睡，那就保持仰卧睡姿。 　　To get a more restful night when you suffer from acid reflux, sleep on your back with your head elevated. Acid or food is less likely to come back up if your stomach is positioned below your esophagus. Besides helping to minimize acid reflux, sleeping on your back also puts less strain on your back and neck than other positions.

　　胃部反酸的时候为了能够更加安稳的入睡，可以把头部垫起仰卧入眠。如果胃部低于食道，胃酸或食物就不太可能倒流了。此外，保持仰卧睡姿，可以减少胃部反酸，也比其他睡姿更能减轻背部及颈部压力。

　　3.Try to avoid sleeping on your stomach.

　　3.尽量避免俯卧睡姿。 　　When you lie on your stomach with your head turned to one side, you could be straining your neck, spine, and lower back. If you're only able to doze off while positioned belly-down, consider using a thin pillow to minimize the angle that your neck is placed, and put a pillow under your pelvis to encourage your spine to stay in neutral alignment.

　　当你保持俯卧睡姿，头侧向一边时，你的颈部、脊椎、下背部可能会处于紧张状态。如果你只有在趴着睡时才能睡着，尝试把一个小薄枕头垫在颈部下面，以减小颈部弯曲的角度；在骨盆下面放个枕头，以使脊柱保持正中状态。

　　4.If you snore, sleeping on your side may help.

　　4.如果你打鼾，侧卧睡姿可能会有帮助。 　　Because the position of your tongue can obstruct your airway, making it harder to breathe, sleeping on your back usually increases snoring. Rothstein warns, “If you snore regularly, it is critical to seek diagnosis for possible sleep apnea, a serious condition which when undiagnosed can lead to multiple health issues.” If your physician diagnoses you with sleep apnea, ask him or her what the best sleeping position is for you.

　　由于仰卧入睡时，舌头会阻碍气管畅通，致使呼吸困难，从而使得呼噜更加严重。罗斯坦警告说，“如果打鼾十分规律，有必要去咨询一下是否患有睡眠呼吸中止症，如果不及时检查，睡眠呼吸中止症可能引发多种疾病。”如果医生认为你患有该疾病，咨询一下他或者她对你来说最好的睡姿是什么。

　　5.Sleeping on your back is best for preventing wrinkles.

　　5.仰卧睡姿是对抗皱纹的最佳姿势。

　　If you’re worried about premature facial wrinkles, try to sleep on your back rather than on your stomach or side. When you sleep on your back, your pillow doesn't rub against your face all night. “Sleep wrinkles are the lines that are formed when the face is compressed against a pillow night after night," Dr. Goesel Anson, a plastic surgeon, told Harper’s Bazaar. "[They] will eventually become permanent from constant compression and decreased skin elasticity with age.”

　　如果你担心面部皱纹的过早出现，那就尽量保持仰卧睡姿，而不是俯卧或侧卧入睡。仰卧入睡时，枕头不会整晚摩擦你的面部。整容专家格赛尔·安森博士在接受《时尚芭莎》采访时表示，“ 睡眠皱纹是在枕头的常年压迫下形成的面部纹路”，这些皱纹最终会在不断地挤压下成为永久皱纹，随着时间的推移也会导致皮肤的弹性降低。

　　6.Pregnant women should sleep on their left side.

　　6.孕妇应该保持左侧卧位的睡姿。 　　There are pros and cons to sleeping on your left side versus your right side. If you’re on your left side all night, you can put strain on your liver and lungs, but being on your right side can make heartburn worse. Most experts agree that a pregnant woman should sleep on her left side rather than her stomach or back in order to take pressure off her uterus, stomach, and breasts, and to optimize blood flow.

　　相对于右侧卧位，左侧卧位有很多优点，也有些缺点。如果整晚都保持左侧卧位，会压迫肝和肺，如果保持右侧卧位，将会令心痛加剧。大部分专家们认为，孕妇不应当仰卧或俯卧入睡，而应当保持左侧睡姿，以减轻子宫、胃和胸部的压力，同时促进血液循环。

　　7.Avoid the starfish position if you wake up with shoulder pain.

　　7.如果你醒来肩部疼痛，就应当避免“海星式”睡姿。 　　Although sleeping on your back with your arms above your head can feel good on your back, you could be hurting yourself by putting too much pressure on the nerves in your shoulders.

　　尽管仰卧且双手上举过肩的睡姿给人的感觉十分舒服，但是这会导致肩部神经压力过大，给自己带来伤害。