有些人每天在电脑前花费超过 6-10 个小时。他们全神贯注于自己的活动，以至于不注意自己的姿势。有些人可能会弯腰看屏幕或键盘(screen or keyboard)，而另一些人可能会用力打字，手腕一直悬在空中。不正确(Incorrect)的姿势会导致健康问题，例如背痛、肩部和腕部疼痛(wrist pain)、脚部灼热、腕管综合症和视力丧失——(Carpal Tunnel Syndrome and vision loss –)尤其是如果您超过 40 岁。在本文中，我们将讨论坐在电脑前的正确姿势.
如何坐在电脑前
靠背是必须的
研究个人身体在不同任务中的行为方式、这种身体行为(body behavior)的影响以及提供最佳条件以避免伤害的研究被称为人体工程学。工作场所人体工程学(Workplace Ergonomics)通常是对工作场所的优化，以减少身体伤害。这是通过提供适当的照明、通风和提供对身体压力较小的东西来实现的。在计算机的情况下，它是椅子、桌子、计算机键盘(computer keyboard)和鼠标等。
长期在电脑上工作的人最常见的问题是腰痛(lower back pain)。这会随着时间的推移而产生并且难以治疗，使人们依赖止痛药等。
为避免这种情况，请使用可调节的椅子。椅背的倾斜度应该在 100% 到 110% 左右。90% 太直了，不会有任何舒适感。超过 125% 的人会对身体的其他部位施加压力——颈部(– neck)，尤其是眼睛。100% 到 110% 是避免背部问题的理想选择——前提是您将整个背部靠在椅背上。
如果椅子的设计不是为上背部和下背部提供支撑，请使用小枕头将上背部支撑在肩部和下背部。尽可能长时间地保持背部休息。如果您出于某种原因必须前倾，请确保您休息一下，并定期保持背部休息。
扶手和肩部
如果椅子有扶手，使用它可以减轻肩部的压力。在没有扶手的椅子上，整个压力都放在肩膀上。如果你买不到带扶手的椅子，你可以在交叉后将肘部放在腿上。但是从长远来看，这种交叉双腿并将肘部放在腿上的解决方法也可能是危险的。短期内没问题。请记住，如果您保持双腿交叉（例如将一只脚放在另一条腿的膝盖上），流向腿部的血液会受到影响。
为避免腿部问题和照顾肩膀，请使用带扶手的椅子(chair with arm rests)。如果扶手是可调节的，那就更好了，因为一种尺寸并不适合所有人。如果您没有带扶手(arm rest)的椅子，请尽快购买。你不会想一辈子忍受肩痛。(shoulder pain)
腕托很重要
在谈论坐在电脑前的正确姿势时，重要的是要注意手腕的位置。基本的事情是为手腕提供休息。我们中的许多(Many)人继续用手腕在空中打字。这种做法会给手腕带来太大的压力，如果持续较长时间，会导致永久性手腕疼痛(wrist pain)。
如果您的笔记本电脑是笔记本电脑，则它在触摸板的任一侧都配有腕托。(wrist rest)如果您使用的是常规键盘，则有许多基于人体工程学的键盘。微软(Microsoft)研究创建能够感知用户压力水平(stress level)的键盘。基于这项研究，微软和(Microsoft)罗技(Logitech)、Amkette 等(Amkette and others)许多公司都提出了可拆卸键盘，可以通过调整为手腕提供休息，同时减少打字时手指的压力。
如果您没有符合人体工程学的键盘(ergonomic keyboard)并且不打算(t plan)立即购买，请记住在长时间打字时要休息一下。每十五分钟，将手腕放在手放在腿上或舒适的地方休息一两分钟。
阅读(Read)：针对计算机用户的练习 –书呆子健身(Nerd Fitness)
腿应该休息
你的腿的上部（膝盖以上）应该完全放在椅子上。如果由于椅子较小而抬高了那部分腿，那么您就有膝盖疼痛的风险(risking knee pain)。同样，确保椅子有足够的高度，使您的脚能够正确接触地面(touch the ground)。双脚应垂直(perpendicular)于地面。
以上可以使用可调节的椅子来实现。如果你不能立即购买，你可以使用枕头或其他东西来增加高度并保持双腿休息。另外，如果你久坐，要不时改变双腿的位置。例如，将一只脚放在另一条腿的脚后跟上或将一只腿放在另一条腿上一段时间，可以帮助防止长时间暴露于可能对身体造成永久性伤害的不适。
脖子和眼睛
为了预防青光眼和精神分裂症(Glaucoma and Schilosis)等疾病，您应该低头看屏幕(looking down at the screen)。不要坐在一个必须向上拉脖子和拉伤肌肉的位置。不要使用使您看起来高于视线直线的位置（直线意味着使用眼睛在前面而不抬起它们）。
除上述情况外，建议您定期远离计算机。在使用电脑时，人们会忘记眨眼(blink)——这会增加视网膜的压力。这绝不应该掉以轻心，因为它会导致失明。有一些第三方程序可以提醒您不要盯着屏幕，例如 Pause4Relax 或 Eye Relax(Pause4Relax or Eye Relax)。
简而言之，当我们谈论坐在电脑前的正确姿势时，我们谈论的是人体工程学：避免身体任何部位不适的做法。您的背部、腿部、颈部和脚部应该得到适当的休息。你的眼睛应该不停地眨眼，(blinking and look)或者直直地看着屏幕，或者稍微低一点看屏幕。从计算中强制休息总是一个好主意！
阅读下一篇(Read next)：过度使用智能手机(Smartphones overuse)引起的健康(Health)问题。
How to sit in front of computer: Computing ergonomics
Some people spend more than 6-10 hours a day in front of computеrs. They are so absorbed in their activities that they do not pay attеntion to their postures. Some might be bending heaνily to look at the screen or keyboard while others may be typing hard with their wrists being suspended in the air all the while. Incorrect poѕtures lead to health problems such as back pain, shoulder, and wrist pain, burning feet, Carpal Tunnеl Syndromе and vision loss – especially if you are over 40. In this article, we discuss the correct posture to sit in front of the computer.
How to sit in front of computer
Back Rest is a must
The study of how the body of an individual behaves during different tasks, the impact of such body behavior, and research of providing optimal conditions to avoid harm is known as ergonomics. Workplace Ergonomics is generally the optimization of the workplace so that bodily harm is reduced. This is achieved by providing proper lighting, ventilation and by providing stuff that places less stress on the body. In the case of computers, it is the chair, desk, computer keyboard, and mouse, etc.
The most common problem among people working for a long time on computers is lower back pain. This generates over time and is hard to treat, making people dependent on painkillers, etc.
To avoid this, use a chair that is adjustable. The slant of the back of the chair should be around 100 to 110 percent. 90 percent is too straight and won’t be of any comfort. More than 125 percent will place stress on other parts of the body – neck, and eyes especially. 100 to 110 percent is ideal to keep the back problems away – provided you rest your entire back on the chair back.
If the chair is not designed to provide support to the upper and lower back, use small pillows to support the upper back towards the shoulders and the lower back. Keep the back rested as long as possible. If you have to lean forward for some reason, make sure you take breaks and keep on resting your back at regular intervals.
Arm-rest and Shoulders
If the chair has an arm-rest, use it so that the pressure on the shoulders is reduced. On chairs without arm-rest, the entire pressure is placed on shoulders. If you cannot buy a chair with an armrest, you can place your elbows on your legs after crossing them. But this workaround of crossing legs and placing elbows on the legs can also be dangerous in the long run. It is okay for short periods. Remember that if you keep the legs crossed (like resting one foot on the knee of another leg), blood flow to the legs will be affected.
To avoid problems with legs and to care for your shoulders, use a chair with arm rests. If the armrests are adjustable, it is even better because one size does not fit all. If you don’t have a chair with arm rest, try to buy one as soon as possible. You won’t want to live with shoulder pain all your life.
Wrist Rest is important
When talking about the correct posture to sit in front of a computer, it is important to note the position of the wrists. The basic thing is to provide rest to the wrists. Many of us keep on typing with wrists in the air. This practice places too much stress on wrists and if continued for longer periods, will cause permanent wrist pain.
If yours is a laptop, it comes with a wrist rest on either side of the touchpad. If you are using regular keyboards, there are many keyboards that are based on ergonomics. Microsoft researched to create keyboards that sense the stress level of users. Based on the research, Microsoft and many companies such as Logitech, Amkette and others came up with detachable keyboards that can be adjusted to provide rest to wrists while reducing the stress on fingers when typing.
If you don’t have an ergonomic keyboard and you don’t plan to buy one immediately, remember to take breaks when typing for longer hours. Every fifteen minutes, rest your wrists placing the hands-on legs or somewhere comfortable for a minute or two.
Read: Exercises for computer users – Nerd Fitness
Legs should get rest
The upper part of your legs (above knees) should be completely rested on chairs. If that part of the leg is raised because the chair is smaller, you are risking knee pain. In the same way, make sure the chair is of enough height that your feet can properly touch the ground. The feet should be placed perpendicular to the ground.
The above can be achieved using an adjustable chair. If you are unable to buy one immediately, you can use pillows or something to increase the height and keep the legs rested. In addition, keep on changing the position of your legs from time to time if you are sitting for long. For example, placing one foot over the heel of the other leg or putting one leg over the other for a while can help prevent longer exposure to discomforts that can result in permanent damage to your body.
Neck and Eyes
To prevent illnesses like Glaucoma and Schilosis, you should be looking down at the screen. Do not be seated in a position where you have to pull your neck up and strain the muscles. Do not use a position that makes you look above the straight line of vision (a straight line would mean using eyes in the front without raising them).
In addition to the above, it is recommended that you move away from the computer at regular intervals. While on a computer, people forget to blink – which increases the stress on the retina. This should never be taken lightly as it can cause blindness. There are third-party programs available that remind you to take a break from staring at the screen like Pause4Relax or Eye Relax.
In short, when we talk about correct posture to sit in front of the computer, we are talking about ergonomics: the practice of avoiding discomfort to any part of your body. Your back, legs, neck, and feet should be properly rested. Your eyes should keep on blinking and look either straight or a bit lower at the screen. Taking forced breaks from computing is always a good idea!
Read next: Health problems caused by Smartphones overuse.
