上班族:13个方法帮你减轻身体疼痛

More than 116 million Americans deal with chronic pain each year. And that pain doesn’t go away when people have to go to work.
超过1.16亿的美国人每年都要应付慢性疼痛。当人们不得不去工作时那些疼痛不会消失。

“The number of people with chronic pain is outrageous,” says Scott Bautch, MD, CEO for Allied Health Chiropractic Centers located in Wisconsin. “We need to make jobs friendly for them, but they need to know how to adjust in the jobs they have.”
“患有慢性疼痛的人数是令人惊讶的，” Scott Bautch说，医学博士，位于威斯康辛州的专职医疗按摩中心的CEO。“我们需要使工作对他们友好，但他们需要知道如何在自己的工作中进行调整。”

It can be difficult to cope with chronic pain on the job, but not impossible. Here are some ways to get your employer to be more accommodating, as well as tips for managing pain at work.
很难应对工作中的慢性疼痛，但并非不可能。这里有一些方法让你的雇主更通情达理，也是解决工作中疼痛的小贴士。

Follow the 30% rule

If this is true for you, try to use no more than about 30% of your grip strength and muscle energy in your elbows, wrists, shoulders, and other parts of your body.
遵循30%的原则

如果你也是这样，尝试在你的手肘、手腕、肩膀和身体其他部位使用不超过30%的握力和肌肉能量。

Change positions often

Sitting or standing in one position for too long can exacerbate pain. If you work at a desk, get up and move around every 15 minutes or so, says Dr. Bautch. And don’t feel guilty about it—studies show break-takers are as productive—sometimes more—as people who don’t take them.
经常改变姿势

坐或站在一个位置太久会加重疼痛。如果你在桌前工作，每15分钟左右起来移动一下，Bautch博士说。不要为此感到愧疚，研究显示进行休息的人和不进行的人一样有时更有效率。

Reduce stress

“You don’t have to stop working, but sometimes you just can’t do the things you used to do,” she says. “I always say, ‘If my body could keep up with my mind, it would be a force to be reckoned with’.”

减压

“你不必停止工作，但有时你就是不能做你过去常做的事情，”她说。“我总是说，‘如果我的身体能跟上我的脑袋，这将是不容小觑的力量。”

Educate your employer

“You need to have a dialogue about your condition—what it entails and what your limitations and abilities are. But make sure they know you are an asset in the company; you can’t do certain things, but you can make up in other areas.”
教育你的雇主

“你需要有进行一次对话关于你的状态——工作需要什么以及你的局限和能力是什么。但是确保他们知道你是公司的一项资产；你不能做某些事情，但你可以在其他领域弥补。”

Avoid travel

There are a handful of reasons why people with chronic pain should not be world travelers. For many people with chronic pain, a change in pressure, which is a given on a plane, can be a symptom trigger. What’s more, it’s difficult to get up and move around to avoid stiffness, particularly on long flights. On top of this, anti-TNF medications, used to decrease inflammation, also suppress the immune system. On a plane, you are exposed to more germs.
避免旅行

有几个原因为什么慢性疼痛的人不应该成为世界旅行者。对于许多患有慢性疼痛的人来说，飞机上获得的压强变化可以触发一种症状。更重要的是，很难站起身四处走动来避免僵硬，特别是在长途飞行时。除此之外，抗肿瘤坏死因子抗体药物，用来消炎，也抑制免疫系统。在飞机上，你暴露在更多的细菌中。

Be prepared for a flare

If you work full time, then you spend nearly as much time awake at your office as you do at home. Treat your workplace like your home—make yourself comfortable and be prepared for flare-ups.
为疼痛发作做好准备

如果你全职工作，那么你在办公室和在家里花差不多一样的时间醒着。把你的工作场所当作你家，让自己舒服以及为疼痛发作做好准备