Do you suffer from frequent aches and pains?

你是否經常感到疼痛？

Looks like you could use some help with ergonomics.

看來你需要一些人體工程學方面的幫助。

Ergonomics is a big subject, but basically it's about you and the things that you can do to make your workspace more comfortable.

人體工程學是一個很大的話題，但基本上是關於你和你可以做的事情，使你的工作空間更舒適。

A strange as it sounds, sitting at a desk all day is actually very hard on your body.

聽起來很奇怪，整天坐在辦公桌前，其實對身體是很難受的。

But if you arrange your workspace with ergonomics in mind, you can avoid things like eyestrain and neck and back pain.

但如果你在安排工作空間時考慮到人體工程學，就可以避免眼睛疲勞、頸部和背部疼痛等問題。

Here are some tips to help you stay safe, comfortable in productive all day long.

以下是一些小貼士，幫助你整天保持安全、舒適的生產狀態。

Keyboard position is important when you're typing.

打字的時候，鍵盤位置很重要。

Your wrist should be straight and relax.

手腕要伸直，放鬆。

Tow.

拖。

Avoid any string.

避免任何串。

If you do start to fill any risk paying, you might want to look into certain products that can give you extra support.

如果你確實開始填寫任何風險支付，你可能想看看某些產品，可以給你額外的支持。

For example, an organ Amit keyboard.

例如，風琴阿米特鍵盤。

Next, raise and lower your chair so that your wrists are in the correct position.

接著，抬起和放下椅子，使手腕處於正確的位置。

If your feet no longer reach the floor, you confined a foot.

如果你的腳已經夠不到地面，你就禁錮了一隻腳。

Rest.

其餘的。

When you're in your chair, you should be sitting in a natural, comfortable position.

當你在椅子上時，你應該以自然、舒適的姿勢坐著。

Try to avoid hunching or sitting too straight.

儘量避免駝背或坐得太直。

Many office shares are adjustable and designed to give you extra support in places where you need it, like the lower back.

很多辦公用品都是可以調節的，設計上可以在你需要的地方給你額外的支撐，比如下背部。

Take the time to learn how your chair works.

花時間瞭解你的椅子是如何工作的。

Your monitor should be a comfortable distance away from your eyes somewhere between 20 to 40 inches or about an arm's length.

您的顯示器與眼睛的距離應該在20到40英寸之間，或者大約一個手臂的長度。

The top of the screen should be about eye level, but this may very depending on the size of the monitor.

螢幕的頂部應該是大約眼睛的水準，但這可能非常取決於顯示器的大小。

If you are working from a laptop, consider purchasing an external mouse and keyboard.

如果你是在筆記本電腦上工作，可以考慮購買一個外部滑鼠和鍵盤。

That way, you can still place your screen at the proper distance and height while still being able to type comfortably.

這樣一來，你仍然可以將螢幕放置在適當的距離和高度，同時還能舒適地打字。

Adjust the screen brightness on your monitor so that it matches your surroundings.

調節顯示器上的螢幕亮度，使其與周圍環境相匹配。

If you're looking at your screen and it feels like you're looking into a bright light, it's too bright.

如果你在看螢幕的時候，感覺像是在看亮光，那就是太亮了。

If it looks dark and murky, it's too dim.

如果看起來黑糊糊的，那就是太暗了。

Some monitors also allow you to change the color so that the screen image less blue light.

有些顯示器還允許你改變顏色，使螢幕影像減少藍光。

This feature might be called night mode or night shift, and some people find that it greatly reduces eyestrain.

這個功能可能被稱為夜班模式或夜班，有些人發現它可以大大減少眼睛疲勞。

Another way to avoid strain of fatigue is to take frequent breaks For example, look away from your monitor every once in a while.

避免疲勞的另一個方法是經常休息，例如，每隔一段時間就看一下顯示器。

2020 20 is a good rule toe.

2020年20是個好規則趾。

Follow every 20 minutes.

按照每20分鐘一次。

Focus your eyes on an object 20 ft away for 20 seconds.

將目光集中在20英尺外的一個物體上，持續20秒。

You can even download APS that will remind you when it's time to take a break.

你甚至可以下載APS，在你該休息的時候提醒你。

It's also important to get up and move every hour or so.

每隔一個小時左右起來活動一下也很重要。

Walk around.

四處走走。

Have a snack, whatever it takes to avoid sitting in the same position for too long.

吃點零食吧，不管怎樣都要避免在同一個位置上坐太久。

Even if you work at a standing desk, it's still important to move every now and then.

即使你是站著辦公，也要時不時地動一動。

Clutter is another common problem, and it can lead to strain or injury.

雜亂是另一個常見的問題，它可能導致勞損或受傷。

If you're not careful.

如果你不小心。

In some cases, like loose power chords, it can even be a tripping hazard.

在某些情況下，比如鬆動的電源和絃，甚至會有絆倒的危險。

If you have paperwork or supplies that could be put away, it's best to store them somewhere else instead of leaving them on your desk.

如果你有可以收起來的文件或用品，最好把它們存放在其他地方，而不是放在桌上。

Let's review Sitting at a desk all day is surprisingly hard work, but a little attention toe ergonomics will help you stay safe, comfortable and productive all day long.

讓我們來回顧一下，整天坐在辦公桌前是令人驚訝的工作，但只要稍微注意一下人體工程學，就能幫助你整天保持安全、舒適和高效。