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（本栏目文章均出自《空中英语教室》系列期刊）
Take Care of Your Spine
保护好你的脊椎
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以下段落节选自《空中英语教室》8月14日文章
Exercise is also an important factor in the health of your spine.Stretches can help the muscles around your spine relax and allow bones to shift into better alignment. Strength exercises with light weights or bodyweight exercises like pushups can also help by strengthening the muscles around your spine. However, don’t over do the exercise, as repeated motions can strain the muscles around your spine, as can trying to lift heavy weights with poor technique.
运动也是保护脊椎一个很重要的因素。伸展有助于放松脊椎周围的肌肉，也能让骨骼排列较为整齐。使用轻型重力训练器材进行力量训练，或者做像伏地挺身这样的自身体重训练，也都能通过强化脊椎周围的肌肉而对脊椎健康有所帮助。不过，不要运动过度，因为重复性的动作可能会造成脊椎周围肌肉拉伤，正如同用错误姿势试图举起高负重器材所造成的后果一样。
Your diet also affects the health of your spine because many vitamins are necessary for bones and nerves. In particular, B vitamins and omega-3 fatty acids help keep nerves healthy, so you may want to consider taking a supplement. Another important factor is vitamin D, which is imperative for strong bones. Vitamin D can come from some foods, but it’s also absorbed from sunlight, soit may help to do some of those back exercises outside.
骨骼和神经都需要多种维生素，因此饮食对于保护脊椎健康也有影响。其中，尤以维生素B族及欧米伽3脂肪酸对神经健康最有助益，所以或许你可以考虑一下补充营养品。另一个重要因素则是维生素D，维生素D是强健骨骼不可或缺的要素。维生素D可从某些食物中摄取，也可以利用阳光吸收，所以在户外做些背部运动可能会有帮助。
Ultimately, many of the actions necessary to keep your spine healthy are identical to those used to preserve your health in other ways. So protect your back, and the rest of the body will benefit.
最后，保护脊椎健康所必需的诸多做法，都和从其他方面保持健康所采取的行动完全相同。所以，只要照顾好你的背，身体其他部位都会受益。
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