注意预防工作中的职业病

There are ways to break the vicious circle, and they don't necessarily require the most expensive office chair or expert intervention, according to Tony Biafore, an ergonomics expert president of Ergonetics. "A lot of companies think they can solve ergonomics problems with a one-size-fits-all approach, or by buying the most expensive keyboards or office chairs," Biafore says. "Fancy ergonomic equipment is worthless if you don't identify how you're using them."
工作学专家Tony Biafore也是Ergonetics公司的总裁，他说要打破这个恶性循环还是有办法的，而且并不需要昂贵的办公椅或者专家介入。他说，“很多公司以为他们可以一劳永逸的解决工作学的问题，要么就买最贵的键盘或者办公椅。如果你不清楚要怎样使用的话，新奇的工作学设备是一文不值的。”

Decrease the Risk Factors 减少风险因素

To avoid pain and possibly chronic problems, ergonomics experts recommend several ways of developing a low-risk working posture:
为了避免疼痛和可能的慢性伤害，专家们推荐下列能降低工作姿势风险的方法：

* Sit naturally. "Many people perch on their chair, lean forward, and tuck their feet under, especially when they're concentrating," Biafore said. Notice how you sit, and make adjustments to the chair or to your posture if any part of your body is experiencing tightness, strain, or pain.
采用自然坐姿。Biafore说，“一些人坐在椅子上，身体前倾，把腿缩在下面。尤其在他们专心做事情的时候，”注意你的坐姿，如果你身体的任何部分觉得紧张、受压迫或者疼痛的时候，要调整你的椅子或者你的姿势。

* Type right. You shouldn't have to change your seated posture or angle your hands to type. The keyboard should come to you. If it doesn't, adjust your seating position, or ask for a keyboard tray.
正确的打字。你不应该不得不改变坐姿或者弯曲双手来打字。键盘应该就着你的高度。如果键盘的位置不合适就调整你的椅子位置或者弄一个键盘托。

* Check your viewpoint. Your eyes should naturally gaze at the middle of the computer screen. If you have to look up or down, move the display. This goes for placement of paper documents as well -- you shouldn't have to crane your neck to see them.
检查你的视线。你的双眼应该可以自然的盯住电脑屏幕的中间。如果你不得不向上或者向下看，调整显示器的位置。这也适用于纸质文档的位置

* Catch the mouse problem. If you have to reach for it, then your seated posture may be out of whack.
鼠标的问题。如果你要伸手够才能拿到鼠标，你的坐姿肯定有问题。

* Take breaks. You should get up about five minutes every hour to get out of your chair, get a drink, or just walk to the next cubicle. Young also recommended taking micro-breaks, of about 10 seconds every 15 minutes to rest your eyes and hands.
定时休息。你应该工作一个小时就站起来休息五分钟左右，去喝点水或者只是走到隔壁的格子间里。Young还推荐短时休息，大约每工作15分钟就让眼睛和手放松10秒种。

* Speak up. Report any problem to facilities, HR, or, if your company has one, an ergonomics specialist. If you've identified the problem as merely the need for a wrist pad, an adjustable chair, or a movable display, it's in the company's interest to comply.
有问题就说出来。如果公司设备有问题，就向公司的HR或者工作学家（如果你公司有的话）报告。如果你觉得问题的解决只需要一个鼠标垫、一把能调节高矮的办公椅或者一个可以移动的显示器的话，公司有解决问题的义务。

Laptop computers present a special challenge because they require users to lean too far forward and reach for the keyboard, according to Biafore. If you can, use an external keyboard and a mouse, and prop up the screen to replicate an LED monitor, Biafore suggested.
Biafore说，笔记本电脑存在一个问题就是需要使用者很前倾才能够到键盘。如果可以的话，还是尽量使用外接键盘和鼠标，再用一个可以移动的LED显示器。

Many changes can be small -- like adjusting the seat position or raising your arms off the desk -- and can be done without consulting an ergonomics expert. But remember that one change you make could throw off something else. "The work station should fit your body like a comfortable pair of shoes," Young said.
很多问题的解决其实只需要小小的改变——比如调整你的坐姿或者把你的手臂抬高离开桌子——这些都不需要咨询工作学专家。但是这些小改变可以摆脱很多问题。“工作间对你的身体来说应该像一双合脚的鞋子。”

Making adjustments to your workstation requires paying close attention to your body. "Any kind of pain is a signal, and if you cover it up with medication, or even getting acupuncture, without addressing the underlying cause, it will only get worse," Liu said. "Ultimately the best doctor is yourself -- only you can figure out exactly what's not working and how to fix it."
调整工作设备需要你仔细留意自己的身体。“任何程度的疼痛都是一个信号，如果你只是用药物来对付它、甚至去针灸却不寻找深层原因的话，这会变得更糟，”Liu说，“说到底最好的医生是自己——只有你自己才能知道究竟是什么不起作用、怎样去调整。”

Common Injury Causes 常见的病痛原因

The top culprits of what experts call repetitive strain disorders include:
专家认为会导致重复性压迫损伤的罪魁祸首有下面几个：

* Sitting in an unnatural posture for a long time.
长时间保持不自然的坐姿。

* Not allowing recovery time.
不给自己留出恢复的时间。

* Shallow breathing.
呼吸短促。

* Repetitive motions, such as using the phone, typing with bent wrists and using a mouse.
重复性的动作，比如打电话、用弯曲的手腕打字或者使用鼠标。

* Using force or pressure, such as pinching pens, gripping the mouse too hard, or pounding the keyboard.
过度用力，比如摁笔、把鼠标攥的太紧或者猛击键盘。

Even emotional stress can lead to strain and pain. "People are particularly stressed out right now, and often emotional stress turns to physical stress, which turns to worse posture, which turns to pain, which turns to more stress," says Wendy Young, a certified ergonomist in Houston and author of the e-book, getinsideyourcomfortzone.com.
甚至心理压力也能导致压迫和疼痛。Wendy Young是一位工作学学者，他说，“现在的人们压力太大了，心理压力经常转化为生理上的压力，这会导致人们采用更糟糕的工作姿势，进而引起疼痛，又转化为更大的压力。”