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1、Eye strain, neck and shoulder stiffness and low back pain - these are some symptoms you may experience when working with computers. Having to keep the same posture over long periods of time is one of the main causes of physical discomfort. Improperly positioned keyboards or mouse also contribute to
2、the discomfort. At the early stages of pain, the symptom disappears when a person stops working with the computer. The potential to develop work-related musculoskeletal disorders (WMSD)*1, however, increases when computing tasks continue despite the presence of body aches. These musculoskeletal diso
3、rders would persist until well after work has ended. 眼睛疲劳，脖子和肩膀僵硬，腰背酸疼这些都是你在使用电脑时可能会有的症状。长时间的保持同样的动作是其中一个主要的原因。不正确的使用键盘和鼠标也会导致不适。在酸痛症状的初期，当停止使用电脑时就会消失。但是会有潜在发展成为WMSD。然而，随着电脑工作的持续身体的疼痛感就会增加。这样的不适感直到工作完全结束后才会减轻。,Computer work and discomfort电脑工作和不适,Staring continuously at the monitor is another cause o
4、f discomfort from computer work. Furthermore, computer work tires the eyes because the short distance visual task puts much stress on the eyes adjustment mechanism. In effect, workers complain of symptoms of eyestrain that include dry eyes*2, eye irritation, burning sensation in the eyes, and blurri
5、ng of vision. Though the symptoms do not progress to permanent vision problems, eye strain negatively affects productivity at work and more significantly a workers attitude towards computing tasks. In addition to the above health problems, devoting so much time to computer work may lead to mental st
6、ress. Social isolation results from decreased opportunity to talk and interact with co-workers and less chance to foster social support that helps reduce stress. 持续的注视显示器也是造成不适的另一个原因。此外，电脑作业造成眼部疲劳是因为长时间短距离注视会对眼睛自身的调节机制造成很大的压力。实际上，员工眼部疲劳的症状包括眼睛干涩，眼睛刺痛，眼部有灼热感和视觉模糊。尽管这些症状不会发展成为永久的视力问题，眼部疲劳会对工作效率造成负面影响，
7、更为值得注意的是，会使员工对电脑作业产生厌恶感。除了上述的健康问题，过多的电脑工作将导致精神压力。减少与同事之间的交谈和联系的机会会造成社会隔离感和减少获取减少压力的社会支持的机会。,Eye strain 眼睛疲劳,Pain in the low back腰痛,Stiffness in the neck and shoulders 脖子和肩膀僵硬,Pain in the arms and hands手臂和手疼痛,1Work-related Musculoskeletal Disorders (WMSD) are disorders of the muscles, ligaments, tend
8、ons, nerves and bones that result from unfavorable work conditions such as repetitive movements, awkward posture, poorly designed workstations and long working hours. The symptoms may range from slight pain to muscle weakness, severe pain and movement disorder. Any part of the body may be affected s
9、uch as the hands, neck, and shoulders. Other terms for WMSD are Repetitive Strain Injury (RSI), Cumulative Trauma Disorder (CTD) and Occupational Overuse Syndrome (OOS). WMSD是由于不恰当的工作状态而导致的肌肉、韧带、肌腱。神经和骨骼的不适感，例如重复性动作、别扭姿势，不恰当设计的工作位和长时间的工作时间。症状包括轻微的疼痛、肌肉无力，剧痛和运动不适。身体的任何部位都可能受到影响，例如手、脖子和肩膀。 2Dry eye is
10、 a condition noted when the tear volume is significantly decreased or when there is qualitative change in the tears that lead to the drying of the surface of the eyes。眼睛干涩是指当泪液量明显的减少或是泪液性质的改变而导致眼睛表面变得干燥的状态。,Symptoms of eyestrain and dry eyes result from exposure of the eyes to dry air or when air mo
11、vement is fast inside the office. Tears evaporate easily under these conditions. Also, if the room is dusty, the particles may enter the eyes making the symptoms of eye strain worse. Exposure to cold draught decreases blood circulation and leads to slight tensing of the muscles in the affected area.
12、 Acute discomfort is felt usually in the neck, shoulders and back.眼睛干涩和疲劳是因为眼睛暴露干燥的空气中或办公室内的空气流动速度较快，眼泪在这样的状况下容易蒸发。同样的，如果房间内灰尘较多，尘粒可能会进入眼睛而加重眼疲劳的症状。暴露在冷气流下会使血液循环变慢并导致所影响部位产生轻微的肌肉紧张。脖子，肩膀和背部通常就会感觉到强烈的不适感。,Air Conditioning空气状况,Set the room temperature to 24-27 degrees Celsius during summer and to 20-2
13、3 degrees Celsius during winter. Maintain relative humidity of 40-70%. 夏季时房间温度设置为24至27摄氏度，冬季为20至23摄氏度。湿度保持在40%到70% Optimum air velocity is 0.1 m/sec or less. If you are troubled by strong air coming from the air conditioner, you can use a partition to redirect flow of air.最适宜的空气流速为0.1米/秒或更低。如果你对空调吹出
14、的气流感到不适，可以降低或改变气流方向。 A humidifier may help increase relative humidity in your workstation.加湿器会对帮助增加工作场所的相对湿度。,空气流速可以通过使用分隔物而改变,Maintain good ventilation in the room and do regularly housekeeping. Promote a smoke-free work environment. 房间内保持良好的通风并定期打扫。创建一个无烟的工作环境 Make sure that you discuss these meas
15、ures with your co-workers before changing anything. Remember that changes in the general work environment will likely affect the people around you.在调整前和同事进行协商。记住，工作环境的改变可能会影响到你周围的人,在调整温度时应注意气流方向。,Too much contrast between the computer monitor and the immediate visual field burdens the accommodative
16、function of the eyes and will likely lead to eye discomfort. A monitor positioned above eye level causes a larger area of the eye to be exposed to the physical environment. Tears evaporate easily and predispose the user to develop dry eyes and eye strain especially if the air is dry or if air veloci
17、ty is high. In contrast, a monitor placed too low will lead to more bending of the neck and upper back causing neck-shoulder discomfort.过多的电脑显示器和直接的视觉区域的对比会增加眼睛调节功能的负担，就容易导致眼部不适。高于视线水平面的放置的显示器会造成眼睛较大的迂曲暴露在自然环境。眼泪就易于挥发和造成使用者眼部干涩和疲劳，特别是当空气干燥或空气流速较快时。与此形成对照，显示器放置过低会使得脖子和上背部弯曲的程度更多而造成脖子肩膀的不适。,Computer m
18、onitor电脑显示器,Adjust the height of the monitor. Make sure that the top of the monitor is at or below eye level. Ensure that you will not assume awkward posture when viewing the monitor. For laptop computers, adjust the angle of the monitor until you find the optimal setting for viewing.调整显示器的高度。确保显示器的
19、上端和眼睛的水平面一致或低于。确保你在观看显示器时不感到别扭。对于笔记本电脑，调整显示器的角度直至你感到最佳的视觉效果 Place the monitor at least 40 cm away from the eyes. Hint: The optimal viewing distance corresponds to an arms length!显示应至少和眼睛相距40厘米。小提示：最佳的视觉距离大约相当于一只手臂的长度。 Adjust the direction and angle of the monitor to avoid or minimize glares and refl
20、ections. You may find it helpful to position the monitor perpendicular to the light source.调整显示器的方向和角度以避免和把反射和亮点减少的最小。把显示器摆放到和光源垂直方向会帮助你发现。,Adjust the brightness and contrast of the monitor for easy viewing. When necessary, adjust the character size to increase readability.调整显示器的亮度和对比度以利于观看。必要时，调整字体
21、大小以提高可视性。 Use blinds or curtains to control the amount of light that will fall on your workstation. For light fixtures, use louvers or covers to decrease reflected light on the monitor.使用遮蔽物或窗帘来控制直射光。对于照明设备，使用天窗或遮盖物以减少显示器的反射。 Avoid too much contrast between the monitor and the surrounding visual fie
22、ld. You may want to dim the general lighting level more than 300 lux. If you need more light for your desk task, use supplemental lighting. 为避免显示器和周围视觉区域过强的对比。你可以将普通的照明水平超过300lux。如果案头工作需要更多照明，使用补充光源。 If you need glasses, you may consider using the glasses designed specifically for the viewing distan
23、ce of 40-50cm.如果你需要眼镜，你应考虑使用特制的眼镜以能看到40-50厘米远。,调节显示器的亮度,如果显示器过小，使用外接显示器,增加字体大小以提高可视性,恰当摆放以避免亮点和反射,Continuous computer work is a significant risk factor for work-related musculoskeletal disorders and eye strain. Computer work involves high repetitions and static or awkward posture. The constant loadi
24、ng of the muscles in the neck, shoulders and back will, in time, lead to aches and pains. The eyes, meanwhile, dry up from too much exposure to dry air. Also, a decrease in blinking rate as seen among computer users contributes to eye strain.连续的电脑工作是造成职业有关的肌肉骨骼不适和眼部疲劳的主要因素。电脑工作包含了高重复性和静态或别扭的姿势。对于颈部，
25、肩膀和后背肌肉的持续负荷会随着时间导致酸痛。眼睛会由于过多的暴露在干燥的空气中而干涩。同时，电脑使用者眨眼频率的减少也会造成眼部疲劳。,电脑工作的时间,在休息时喝杯茶或伸展身体非常有益,A break of 10-15 minutes is recommended for every hour of continuous computer work. A mini-pause lasting for 1-2 minutes once or twice per hour of work is also recommended. 持续电脑工作一小时建议休息10到15分种。或者每个小时休息一到两次，
26、每次一到两分种也是可以的。 Frequent changes in posture are a good measure against aches and pains. Leave your workstation to do stretching exercises. Perform exercises that will take you away from your computer desk. Rest your eyes by looking into the distance. 经常的变化姿势对于防止酸痛是一个好办法。离开工作位做伸展练习。做练习能够让你离开电脑桌。看看远处以休息
27、眼睛。,Risk factors of work-related musculoskeletal disorders may be present when you use input devices during computing tasks. If the keyboard and mouse are positioned too near or too far from the body, you will have to assume an awkward posture when using these devices. If you have a mouse that is to
28、o big or too small for you, you are giving stress to your shoulders, arms and hands. Unnatural movements of the fingers and hands are seen when doing shortcut keying. Inappropriately-sized keyboards also cause poor wrist position. Sometimes the work surface is too small leaving no space to support t
29、he wrist or arm. This condition leads to fatigue of the upper limbs.在电脑作业中使用的输入设备也是造成职业性肌肉骨骼不适的风险因素。当键盘和鼠标摆放的距离身体过远或过近，你就不得不采用别扭的姿势来使用这些设备。如果你的鼠标过大或过小，就会对你的肩膀、手臂和手造成负担。快捷键时手指和手不自然的运动。不恰当尺寸的键盘也会造成错误的腕部姿势。有时候，工作面太小而没有空间支持腕部或手臂。这样的状态会导致上臂的疲劳。,输入设备,Place the keyboard and mouse within comfortable reach.
30、The mouse should be positioned next to the keyboard. Both inputs devices must have the same height level.键盘和鼠标应便于触及。鼠标应放在键盘旁。两者应在一个水平面上。 Adjust the height of your keyboard until your wrists are straight and until the forearms are parallel to the floor.调整键盘高度直到你的腕部直的和前臂与地面平行。 Choose the type of input
31、 device that is fit to your body size. For instance, replace a big mouse with a smaller one to avoid discomfort.选择适合你的输入设备。例如，用大鼠标替换小的以避免不适感。 Use an external mouse when using a laptop computer. The use of internal mouse forces small awkward movements that may lead to discomfort. If you intend to use
32、 the laptop computer for a long time, the use of an external keyboard is also recommended.使用笔记本电脑可使用外接鼠标。使用内置鼠标会造成别扭的姿势而导致不适。如果你要长时间操作笔记本电脑，建议使用外接键盘。,If the chair or desk is not appropriate to your body size, you may have to hold an awkward posture that leads to symptoms of WMSD. Dangling feet broug
33、ht about by chairs that are too high will impede blood circulation in the legs and contribute to back discomfort. Chair height that is too high also creates discomfort because of increased pressure on your legs and buttocks. On the other hand, a chair that is too low leads to elevation of the arms a
34、nd shoulders.如果桌子或椅子不合适，你可能不得不处于一种别扭的姿势而导致WMSD 症状。两脚可以悬空摆动标明椅子过高而阻碍腿部的血液循环，造成背部不适。椅子的高度过高还会增加腿部和臀部的压力。另一方面，过低的椅子会使得手臂和肩膀抬高。,桌子和椅子,Use a chair with adjustable height and tilt. Select a chair that also provides adequate back support. For stability, choose chairs that come with 5 castors.使用可以调节高度和后倾度的椅
35、子。椅子还应有适当的靠背。为保证稳定性，椅子至少有五个脚轮。 If chair cannot be adjusted low enough and your feet are not firmly flat on the floor, you may use a footrest.如果椅子不能被调节的足够低而使你的脚能平放到地面，可以使用脚凳。 If possible, use a desk with adjustable height.如果可能，使用能够调整高度的桌子。 Make sure you understand how to adjust your chair and desk 确保
36、你知道如何调节你的椅子和桌子。,Enough working space is needed to accommodate all things needed when using the computer. Other than the monitor, the keyboard, mouse and documents are usually placed on the work surface. It becomes difficult to assume good working posture if there is inadequate space to properly posi
37、tion all objects on the desk. Restricted movements and awkward body positions will also occur if there is not enough legroom. Clutter under the table, thick desk top and desk drawers can cause obstruction to leg movements.足够的工作空间应适合于使用电脑的需要。例如显示器、键盘、鼠标和文件通常放在桌子的表面。如果没有足够的空间放置物品就难以保持一个舒适的工作姿势。当没有足够伸腿
38、的空间，那么移动就会受限和身体姿势就感到别扭。桌子下面的杂物，厚实的桌面和抽屉都会成为腿部移动的障碍。,工作空间,开始工作前，有序的摆放所使用的物品,Neatly arrange things placed on the work surface to allow enough area for computer work and other desk tasks. Things that you do not need or infrequently use should be removed from the desk. 有序的摆放桌面上的物品以给电脑作业和其他案头工作提供足够的空间。没有
39、用或很少使用的物品应从桌面移走。 Use desk that will give you sufficient working space. A 1m2 or bigger work surface may provide adequate room for computer work. 工作桌应能提供给你足够的工作空间。一平方米或更大的桌面对于电脑作业是充足的。 If the working space is not sufficient for the keyboard or mouse, use an appropriate chair with armrests to support
40、your arms. 如果桌面过小，可使用带有扶手的椅子用以支持手臂。 Remove clutter under the desk to provide leg room. 将桌下的杂物移走以留出腿部空间。 Practice good housekeeping regularly. Devise a filing system for your paper work. Find a place for infrequently used office materials. 定期整理，将书面文件归档。找个地方放置不常用的办公用品。,Social isolation is a consequenc
41、e of devoting long hours to intense computer work. It decreases opportunity for interaction with co-workers and prevents the development of a social support system. It becomes difficult to seek technical assistance from co-workers when social links have not been formed. Symptoms of mental stress set
42、 in such as depression, withdrawal, fear of technology and confusion. Increased tenseness leading to musculoskeletal discomfort may become prevalent as well.过长时间的电脑工作会发展成社交隔离感。它减少和同事交流的机会和阻碍构建一种社交支持体系。没有形成社交联系，就很难从同事那里获取技术上的帮助。所造成的精神压力包括沮丧、消极、惧怕技术和混乱。持续的紧张所导致肌肉和骨骼不适也会变得很普遍。,工作中的社会交往,Conversation wit
43、h colleagues and superiors.Creating the office environment where people can get together 和同事交谈。创建使人们可以相聚的工作环境。,Develop social relationships with co-workers who are also inclined to establish social links. 和也有意建立社会联系的同事发展人际关系 Consult your health provider if you believe you are experiencing substantia
44、l psychological stress. 如果你感觉你存在较大精神压力，咨询医生。 Recommend to your supervisor or health provider that an area within the office be provided to encourage employees to get together and engage in informal talks. A refreshment corner may serve this purpose. 建议在办公室提供一个供员工聚会和交流的区域。一个茶水室就能达到目的。 Suggest to mana
45、gement that a technical support system be established to assist computer workers with technical difficulties. Advocate for technical training of all computer users to overcome technostress. 帮助电脑工作人员解决技术问题，对所有电脑用户进行技术培训以克服技术压力。 Decorate your work space with pictures, plants or other ornaments that will help alleviate mental stress.用照片、图画或其他装饰品布置你的工作场所能够帮助缓解精神压力。,