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.

很多問題的解決其實只需要小小的改變――比如調整你的坐姿或者把你的手臂抬高離開桌子――這些都不需要咨詢工作學專家。但是這些小改變可以擺脫很多問題。“工作間對你的身體來說應該像一雙合腳的鞋子。”

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."

調整工作設備需要你仔細留意自己的身體。“任何程度的疼痛都是一個信號，如果你只是用藥物來對付它、甚至去針灸卻不尋找深層原因的話，這會變得更糟，”Liu說，“說到底最好的醫生是自己――只有你自己才能知道究竟是什么不起作用、怎樣去調整。”

Common Injury Causes

常見的病痛原因

The top culprits of what experts call repetitive strain disorders include:

專家認為會導致重復性壓迫損傷的罪魁禍首有下面幾個：

* Sitting in an unnatural posture for a long time.

長時間保持不自然的坐姿。

* Not allowing recovery time.

不給自己留出恢復的時間。

* Shallow breathing.

呼吸短促。

* Repetitive motions, such as using the phone, typing with bent wrists and using a mouse.

重復性的動作，比如打電話、用彎曲的手腕打字或者使用鼠標。

* Using force or pressure, such as pinching pens, gripping the mouse too hard, or pounding the keyboard.

過度用力，比如摁筆、把鼠標攥的太緊或者猛擊鍵盤。

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.

甚至心理壓力也能導致壓迫和疼痛。Wendy Young是一位工作學學者，他說，“現在的人們壓力太大了，心理壓力經常轉化為生理上的壓力，這會導致人們采用更糟糕的工作姿勢，進而引起疼痛，又轉化為更大的壓力。”