坐在地板上比坐在椅子上好吗?

坐在地板上比坐在椅子上好吗?

For thousands of years, humans have rested on the ground using variations of a squat, cross-legged or a kneeling position. And despite the availability of chairs and things to sit on, sitting on the floor is still common in many cultures.

几千年来，人类在地面上休息时，会采用不同的蹲姿、盘腿姿或跪姿。尽管有椅子和可以坐的东西，但在许多文化中，坐在地板上仍然很普遍。

In yoga, sitting cross-legged on the floor -- claimed to have been designed to stretch the muscles, improve posture and bring peace of mind. Some people claim that if you sit in this position while eating it helps digestion.

在瑜伽中，盘腿坐在地板上——据称这是为了伸展肌肉，改善姿势，带来内心的平静。有些人声称，如果你在吃东西的时候以这种姿势坐着，它有助于消化。

These cross-legged, squatting and kneeling positions stretch your hips, legs, pelvis and spinehelping to promote natural flexibility and movement. Given that people now spend increasing amounts of time sitting during the day, should we be opting for the floor over a chair in the interest of our health and well-being?

这些盘腿，蹲和跪的姿势可以伸展你的臀部，腿，骨盆和脊椎，帮助提高自然的灵活性和运动能力。考虑到现在人们在白天坐着的时间越来越长，为了我们的健康和幸福，我们应该选择坐在地板上而不是椅子上吗?

Effects on the body

对身体的影响

Anecdotal and clinical evidence have shown that different ways of sitting place different physical stresses on our bodies. Sitting for a long time in the same position normally affects the structure of your low back, called the lumbar region of the spine and the movement characteristics of your pelvis. And it's believed this might lead to health problems in the long run, such as arthritis.

传闻和临床证据表明，不同的坐姿会给我们的身体带来不同的生理压力。长时间坐在同一个位置通常会影响你的下背部的结构，也就是脊椎的腰椎区域和骨盆的运动特征。从长远来看，这可能会导致健康问题，比如关节炎。

This is why people are normally advised to make use of appropriate supports or assistive devicesand to switch positions often when sitting for a long time.

这就是为什么人们通常被建议使用适当的支撑或辅助设备，并在长时间坐着时经常变换姿势。

Researchers and doctors have looked at the ergonomics of sitting on chairs and have provided a variety of tips on sitting upright and how to avoid long-term health problems.

研究人员和医生已经关注了坐在椅子上的人体工程学，并提供了各种关于坐直和如何避免长期健康问题的建议。

Though there is limited research on floor sitting, there may be some truth to these claims. This is because the spinal structure shows an inward natural spine curvature at the lower back called lumbar lordosis. When sitting on the floor, the lumbar lordosis is relatively low, which is closer to our natural position and posture.

虽然对地板坐的研究有限，但这些说法可能有些道理。这是因为脊柱结构在下背部有一个自然向内的脊柱弯曲，称为腰椎前凸。坐在地板上时，腰椎前凸相对较低，更接近我们的自然体位和姿势。

Sitting cross-legged could also bring about the natural and correct curvature both at the upper and lower back, effectively stabilising the lower back and pelvis region. But that said, certain sitting postures rotate the pelvis backwards and the lumbar lordosis is more flattened than it is when sitting on a chair, which can cause problems.

盘腿坐着也可以使上背部和下背部自然和正确的弯曲，有效地稳定下背部和骨盆区域。但也就是说，某些坐姿会使骨盆向后旋转，腰椎前凸比坐在椅子上时更扁平，这可能会导致问题。

Current evidence

现有的证据

Previous research has shown that when sitting on the floor, the changes in the lumbar lordosis mostly occur at a vertebral or the segmental level at the lower end of the spine. In this respect, sitting on the floor can easily aggravate lower back pain. To avoid this, sitting with a lordotic lumbar curve is important.

先前的研究表明，坐在地板上时，腰椎前凸的变化主要发生在脊椎或脊椎下端的节段水平。在这方面，坐在地板上很容易加重腰痛。为了避免这种情况，坐时保持腰椎弯曲是很重要的。

Studies also claim sitting with your legs crossed on a chair induces a greater load on the intervertebral discs and spine -- especially when in a slumped position as this can further increase disc pressure and aggravate chronic low back pain. This is why it's very important to use the correct sitting posture.

研究还表明，跷二郞腿坐在椅子上会给椎间盘和脊椎带来更大的负担，尤其是当你弯腰驼背的时候，这会进一步增加椎间盘压力，加重慢性腰痛。这就是为什么使用正确的坐姿非常重要。

Scientific research shows that some lumbo-pelvic muscles, the muscles in our hip regions, play an important role in postural stabilisation.

科学研究表明，一些腰骨盆肌肉，即我们臀部区域的肌肉，在姿势稳定中起着重要作用。

While high-quality scientific evidence is still lacking on the benefits of floor sitting, it is becoming a growing trend -- particularly among people choosing to adopt more minimalist or furniture-free lifestyles.

虽然在地板上坐着的好处还缺乏高质量的科学证据，但它正在成为一种日益流行的趋势——尤其是在选择采用更简约或无家具的生活方式的人们中间。

So what's the best way to sit? While a comfortable sitting position will probably vary from person to person, the key to good sitting is regular movement and changing your position often. These changes could be as simple as moving side to side in the chair or standing up and stretching every now and again. Basically, listen to your body, it will tell you what it needs.

那么最好的坐姿是什么呢?虽然舒适的坐姿因人而异，但保持良好坐姿的关键是有规律的运动和经常改变坐姿。这些改变可以很简单，比如在椅子上左右移动，或者站起来，时不时地伸展一下身体。基本上，听从你的身体，它会告诉你它需要什么。