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。”

　　Common Injury Causes

　　常见的病痛原因

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

　　专家认为会导致重复性压迫损伤的罪魁祸首有下面几个：

　　* Sitting in an unnatural posture for a long time.

　　长时间保持不自然的坐姿。

　　* Not allowing recovery time.

　　不给自己留出恢复的时间。

　　* Shallow breathing.

　　呼吸短促。

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

　　重复性的动作，比如打电话、用弯曲的手腕打字或者使用鼠标。

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

　　过度用力，比如摁笔、把鼠标攥的太紧或者猛击键盘。

　　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.

　　甚至心理压力也能导致压迫和疼痛。Wendy Young是一位工作学学者，他说，“现在的人们压力太大了，心理压力经常转化为生理上的压力，这会导致人们采用更糟糕的工作姿势，进而引起疼痛，又转化为更大的压力。”