在家办公? 如何避免疼痛

These 5 tips make your workspace more user-friendly for your back, neck 和 wrists.

在家工作有利有弊. 往好的方面想, you save time by not having to commute to an office 和 can often get away with wearing sweatpants all day. But along with the positives come some negatives – one being the aches 和 pains you may feel from the way you sit 和 use your computer while working from home.

Extended periods of sitting can take a toll on your joints 和 muscles. This is especially true when your workspace is the kitchen table, couch or bed instead of an ergonomically-designed workstation like you may have in the office. From lower back 和 neck pain to carpel tunnel symptoms, discomfort due to incorrect posture is a common complaint of people who work from home.

Don't let the comforts of home wreak havoc on your posture 和 cause temporary or chronic aches 和 pains. 遵循以下5个建议，身体的任何部分都不会扭曲, straining or awkwardly bent when you're using un-traditional workspaces:

1. 使用桌子或书桌. It may sound like a dream to be able to work from your bed, 躺椅或沙发，膝上放着电脑, but this usually leaves your computer positioned in such a way that your body is at an awkward angle. Working like this for extended periods of time can result in back 和 neck pain, 手腕酸痛和眼睛疲劳. 如果你想在工作时坐在柔软的表面上, 比如沙发, 把你的电脑放在你面前的桌子上, a stack of pillows or a lap tray to keep it at the right height 和 distance. Better yet, sit in a supportive chair that allows you to comfortably sit back in the chair. 如果椅子没有足够的靠背支撑, use a rolled-up towel or small pillow behind your lower back.
2. 直视屏幕. The position of your computer monitor plays a big role in how your neck feels. 如果你的屏幕太低或太高, it puts your neck at an awkward angle that may result in pain 和 tightness. Keeping your screen to the side makes you constantly turn your neck, 哪些会导致肌肉拉伤和酸痛. Make sure your screen is at a comfortable viewing height – it should be directly at eye level. Use books or boxes to elevate the screen if needed or raise your chair. You should also view iPads, phones 和 papers with a straight neck.
3. 把你的脚放在平坦的表面上. Letting your feet hang in the air while you are sitting puts pressure on your thighs 和 hampers blood flow to your lower legs – increasing your risk of a deep vein thrombosis. 它还会导致下背部或臀部疼痛. If your chair is too high 和 your feet don't reach the floor, put a pile of books or a footrest under your feet to allow for direct contact. Also don't sit for prolonged periods on a couch or bed with your legs crossed or positioned straight out in front of you.
4. 不要过度伸展手臂或手腕. Carpal tunnel syndrome causes a nerve in the wrist to become compressed, 这可能会非常痛苦，甚至使人虚弱. While the cause of carpal tunnel syndrome is often due to a combination of factors, activities that include overextension of the wrists – like typing – are often to blame. Extending your arms for long periods of time can also cause back, shoulder 和 neck pain. Avoid this by properly positioning your wrists, h和s 和 arms. 把键盘和鼠标放在你的面前, close enough that your arm remains near the side of your body 和 your h和 is level 和 straight. Take breaks from typing during the day 和 do a few h和 和 wrist stretches.
5. 站起来，动起来. Just as you need to periodically get up from your desk at the office to move your body, 你在家也需要注意这一点. Take a walk around the house every hour for a few minutes. 站坐交替. 拉伸. Changing positions 和 moving your body throughout the day will help you avoid aches 和 pains while working from home.