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——你不应该抻着脖子才能看到它们。

　　* 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。”