Coronavirus: How to avoid back pain while working from home 新冠肺炎期間居傢辦公如何防腰痛？

本集內容

學習要點

有關 “our body（身體）” 的詞匯

邊看邊答

According to the advice given, what should you do in your lunch hour?

文字稿

There’s a lot of people working from home right now, which means dealing with some questionable postures. So, how do you work remotely while avoiding aches and pains? We got in touch with an expert.

現在有很多人在傢辦公，但是大傢的辦公姿勢未必正確。那麼，怎樣在遠程工作的同時避免各種疼痛呢？我們與一位專傢取得瞭聯系。

Alishah Merchant, physiotherapist
I think it’s important not to overthink things and I think just think of the general concepts.

艾莉莎·麥錢特理療醫師
我認為重要的是不要想太多，記住一般的原則就行。

Get up and move. Our body needs movement and so you can have the most perfect posture for eight hours, you’ll still be sore and you could still end up with, you know, some sort of ache, pain or injury.

站起來，動一動。我們的身體需要運動，雖然你可以連續八小時都保持最完美的坐姿，但你仍會感到酸痛，你仍然可能會有某種隱痛、疼痛或損傷。

I think it is important to have that variability, so if you can set up a standing station, you know, you spend half your time sitting, half your time standing – but just watch when you’re standing, too, that you’re not getting into habits where you’re putting all your weight of one of your upper extremities on your countertop.

我認為多變換姿勢很重要。所以，如果你能安裝一個站立式辦公臺，花一半時間坐著，一半時間站著。但站著的時候也得註意，不要養成把一個上肢的重量都放在臺面上的習慣。

But if you’re sitting at a desk, your head, shoulders and neck are not in the most ideal position. You likely have a few books that you can grab. It’s ideal to lift that laptop up a little bit, so that your screen is actually in line with your eye gaze.

但如果你坐在桌前，你的頭、肩膀和脖子的姿勢都不是最理想的。你肯定有幾本書可以拿過來。最好的做法是把筆記本電腦墊高一點，這樣你的屏幕才能和你的視線保持一致。

The ideal situation would be that you have some sort of external keyboard and mouse that you can then connect so that your keyboard and mouse are in an optimal position with your laptop up on something.

理想的情況是你有外接的鍵盤和鼠標，你可以把它們連上，這樣你的鍵盤和鼠標與被墊高的筆記本電腦就處於最佳位置。

Rolling up a small towel and putting it in the small of your back, that towel will force your low back to stay in a good position and keep you from sitting on your tailbone.

卷起一條小毛巾，放到腰的部位，這條毛巾會迫使你的腰部保持一個良好的姿勢，以防止你坐在尾骨上。

Don’t freak out if you feel a little bit of back pain. It’s probably going to happen, it would probably happen in your office environment as well.

如果你感到腰背有點疼，不要驚慌。這很可能會發生，而且即便是在辦公室的環境中，也很可能會發生。

Maybe even take a nice walk at lunch hour and try and get those little pieces of activity and movement through your day. And if those little aches and pains don’t disappear by doing those things, there are tons of great providers that are available at the moment that are offering virtual services.

你可以在午休時間散散步，試著讓這些零星的活動和運動貫穿至一整天。如果這些小疼小痛沒有因為做瞭這些運動而消失，那麼現在有大量優秀的供應商可以提供相應的在線咨詢服務。