剪应变和拉应变关系

Photo By Matt Hamm

马特·哈姆(Matt Hamm)摄影

Most of us spend our days working in front of a workstation and the wrong workstation settings can cause a serious problem called “Repetitive Strain Injury” or RSI for short. Do not ignore the pain in your hand and thinking that it will go away or get better by itself.

我们大多数人在工作站前度过的时光，错误的工作站设置会导致严重的问题，称为“重复性劳损”或简称RSI。 不要忽视您的手的疼痛，并认为它会自行消失或改善。

We have compiled some tips and resources to help everyone to get on the right track in making an ergonomic workstation to prevent RSI. Please note that we are not certified medical professionals. We put our best effort to gather information on RSI from good sources in the Internet. The readers should consult a medical professional to get medical advice on RSI.

我们收集了一些技巧和资源，以帮助每个人正确地制作符合人体工程学的工作站，以防止RSI。 请注意，我们不是经过认证的医疗专业人员。 我们尽最大努力从Internet上的良好来源收集有关RSI的信息。 读者应咨询医学专家以获取有关RSI的医学建议。

RSI的常见原因 (Common Causes of RSI)

Here are some of the common cause of RSI:

以下是RSI的一些常见原因：

• Poor posture姿势不良
• Poor technique技术差
• Using a computer for more than two to four hours a day每天使用计算机超过两到四个小时
• Not taking frequent breaks when working with computers.使用计算机时，请勿经常休息。
• Loose-jointed松散连接
• Do not exercise regularly不要经常运动
• Working under high pressure environment在高压环境下工作
• Arthritis, diabetes, or other serious medical condition.关节炎，糖尿病或其他严重疾病。
• Having long finger nails指甲长
• Weigh more than you should重于应有的重量
• Don’t sleep well睡不好

建立良好的工作环境(Setup a Good Working Environment)

In order to prevent RSI we need to have a good working environment. We need to have a good posture, and a good PC setup to help you work which includes your keyboard, mouse, and monitor.

为了防止RSI，我们需要有一个良好的工作环境。 我们需要保持良好的姿势，以及良好的PC设置(包括键盘，鼠标和显示器)来帮助您进行工作。

好姿势 (Good Posture)

Here are some tips on how to achieve a good posture:

以下是一些有关如何保持良好姿势的提示：

Photo By RSI Warrior

RSI战士照片

• Put your feet flat on the floor. Putting your feet straight out in front of you makes you more inclined to slouch your back.将双脚平放在地板上。 将脚伸直摆在您的前面，使您更倾向于下垂。
• Do not slouch.不要。
• Head, neck, and shoulders need to be in line.头部，颈部和肩膀必须对齐。
• Keep your shoulder and arms relaxed at your side.保持肩膀和手臂在旁边放松。
• Arms need to be in natural position.手臂必须处于自然姿势。
• Elbow should not be overly bent.肘部不宜过度弯曲。
• Our neck should be arched in, relaxed, supported by spine.我们的脖子应成拱形，放松，并由脊柱支撑。
• Be careful not to hold tension in back or under chin.注意不要使背部或下巴保持张紧。
• Head need to be balanced gently on top of spine.头部需要在脊柱上方轻轻地保持平衡。
• Your back need to be straight and up right.您的背部必须笔直并向上。
• Knees must be directly over feet, bent at the right angles with a couple inches of space from the chair膝盖必须直接放在脚上，成直角弯曲，离椅子几英寸的距离
• Pelvis: rocked forward, sitting on the “sitz bones,” with hips (the sockets where your femurs attach) positioned no lower than, and perhaps slightly higher than the knees.骨盆：向前摇摆，坐在“坐骨”上，臀部(股骨附着的承窝)的位置不低于膝盖，甚至可能略高于膝盖。
• Lower back: arched in, and possibly supported by your chair or a towel roll.下背部：拱起，可能由椅子或毛巾卷支撑。
• Upper back: naturally rounded上背部：自然倒圆

键盘(Keyboard)

The way we use our keyboard greatly affect our chances in developing RSI. It is important to position your keyboard above your thighs. Your should be able to reach the keys with your elbows at your side and bent at 90 degrees to maintain a neutral position for your wrist when you type and your forearms should roughly be parallel to the ground. Do not bend your wrist towards your little finger or bend it toward your thumb also try not to type with your wrist bent upwards towards you.

我们使用键盘的方式极大地影响了我们开发RSI的机会。 将键盘放置在大腿上方非常重要。 当您打字时，您的肘部应放在一边，并应弯曲90度，以使手腕保持中立位置，并且前臂应大致平行于地面，从而能够够到按键。 请勿将手腕弯向小指，也不要将其弯向拇指，也不要尝试以手腕向上弯向自己的方式打字。

Some keyboards such as Microsoft Ergonomic Keyboard 4000 keyboard provides better support to achieve a natural position when we are typing.

某些键盘(例如Microsoft Ergonomic Keyboard 4000键盘)提供了更好的支持，使我们在打字时能保持自然姿势。

Photo By Office Fitness Tips

照片由办公室健身技巧

老鼠(Mouse)

Repetitive clicks and the way we hold our mouse may cause RSI. We are at risk of developing thumb or finger tendonitis if we are gripping our mouse too hard.  We can easily of developing muscle fatigue if we place our mouse too far or too high to the side.

重复单击以及我们握住鼠标的方式可能会导致RSI。 如果过分用力握住鼠标，我们就有患拇指或手指肌腱炎的危险。 如果将鼠标放在侧面的位置太高或太高，我们很容易产生肌肉疲劳。

We need to choose a mouse that fits the contour of our hand to avoid awkward positioning or over-gripping the mouse.Here are some ergonomic mouse that we can use to reduce the risk of developing RSI:

我们需要选择适合手部轮廓的鼠标以避免笨拙的定位或过度抓握鼠标，以下是一些符合人体工程学的鼠标，我们可以使用它来降低患RSI的风险：

1. 3M Ergonomic Mouse

1. 3M人体工学鼠标

2. Ergo Guys Mouse

2. Ergo Guys Mouse

3. Natural Point’s Smart Nav allows users to control their computer by moving their head instead of their hand making smart nav a good alternative when we developed a bad case of RSI that make mouse clicking a big pain.

3. Natural Point的Smart Nav允许用户通过移动头部而不是手来控制计算机，这在我们开发了一个RSI的坏案例使鼠标点击成为大麻烦时，是一个不错的选择。

Photo By Smart Nav

图片由Smart Nav

监控 (Monitor)

Human eyes have evolved to see at a distance in a three dimensional world while the monitor present user with a close up 2D environment. Our effort to keep our eye focused in a closed distance to our PC monitor will cause an eye strain.

当监视器为用户提供近距离2D环境时，人眼已经演化为可以在三维世界中远距离观看。 我们努力使眼睛与PC显示器保持近距离聚焦会导致眼睛疲劳。

Changing the way we work with our monitor will reduce the possibility of developing eye strain. Our eye will require more effort to discern what on the screen if there is a glare and incorrect positioning of the monitor will cause strain to our eye muscle because we need to maintain an unnatural eye position.

更改显示器的工作方式将减少眼睛疲劳的可能性。 如果发生眩光，我们的眼睛将需要更多的努力来辨别屏幕上的内容，并且显示器的位置不正确会导致我们的眼部肌肉劳损，因为我们需要保持不自然的眼睛位置。

Readers may refer to our article on how to prevent eye strain and to keep their eye healthy.

读者可以参考我们有关如何预防眼睛疲劳和保持眼睛健康的文章。

修改您的工作习惯 (Modify Your Work Habit)

Our work habit increases the chance of us developing Repetitive Strain Injury syndrome and changing our work habit reduces the possibility of developing repetitive strain injury.

我们的工作习惯增加了我们发生重复性劳损综合征的机会，而改变工作习惯则减少了重复性劳损的可能性。

休息一下工作 (Take Breaks in Your Work)

Sitting too long in front of the computer is one of the major cause of repetitive strain injury. We recommend our readers to install Workrave that reminds us to take micro breaks and perform stretching exercises.

长时间坐在计算机前是重复性拉伤的主要原因之一。 我们建议读者安装Workrave ，以提醒我们进行微休息并进行伸展运动。

少打字多讲 (Less Typing and More Speaking)

Reducing the need to use our hands to perform our computing task will greatly reduce the risk of getting RSI related problem. There are a number of voice recognition software that we can use to perform common computing tasks such as word processing or executing a program.

减少使用双手来执行计算任务的需求，将大大降低发生RSI相关问题的风险。 我们可以使用许多语音识别软件来执行常见的计算任务，例如文字处理或执行程序。

We will show you how to use of Windows 7 speech recognition ability to reduce the need of using our hand in executing some computing tasks.

我们将向您展示如何使用Windows 7语音识别功能来减少使用我们的手来执行某些计算任务的需要。

Windows does not activate its speech recognition function by default, we need to activate the speech recognition function from start menu.

Windows默认情况下不会激活其语音识别功能，我们需要从开始菜单激活语音识别功能。

Windows will ask you to setup the speech recognition configuration if this is the first time you start the speech recognition program. We recommend that readers use a headphone because many people have better experience with the speech recognition software when they use a headphone.

如果这是您第一次启动语音识别程序，则Windows会要求您设置语音识别配置。 我们建议读者使用耳机，因为许多人在使用耳机时会对语音识别软件有更好的体验。

Windows will also start a tutorial that shows you how to do dictation to your computer. We suggest that readers try out the tutorial to familiarize themselves with how Windows speech recognition works. You should see the speech recognition taskbar on your desktop after you started the program.

Windows还将启动一个教程，向您展示如何对计算机执行命令。 我们建议读者尝试使用本教程，以熟悉Windows语音识别的工作原理。 启动该程序后，您应该在桌面上看到语音识别任务栏。

These are some useful activity that we can perform using Windows’ speech recognition program.

这些是我们可以使用Windows的语音识别程序执行的一些有用的活动。

1. Opening Programs.

1.打开程序。

Windows 7 Speech Recognition Program comes with standard commands to control your computer. We can open some software such as ‘Wordpad’ by saying”Open Wordpad”. You may need to say the command more than once to train windows to recognize your voice.

Windows 7语音识别程序附带了用于控制计算机的标准命令。 我们可以说“打开写字板”来打开某些软件，例如“写字板”。 您可能需要多次说出该命令才能训练窗口以识别您的声音。

We can also close program by saying “Close ” followed by the program name. For example we can close ‘Wordpad’ by saying “Close Wordpad”

我们也可以通过说“ Close”(关闭)和程序名称来关闭程序。 例如，我们可以说“关闭写字板”来关闭“写字板”

2. Switching Between Programs

2.在程序之间切换

Another useful task that we can acomplish using the speech recognition software is to switch between programs by saying “Switch to ” followed by the specific program name.

使用语音识别软件，我们可以完成的另一项有用任务是在程序之间进行切换，方法是说“切换到”，后跟特定的程序名称。

易于使用的快捷键 (Easy to Use Shortcut keys)

Another common cause of RSI is when use shortcut key combination that require us to stretch our fingers too far. Most of Windows’ software let us modify their default shortcut key combination and we should change those shortcut key combination that make us stretch our fingers too far. This is an example on how we can customize shortcut keys in Word 2010.

RSI的另一个常见原因是在使用快捷键组合时要求我们将手指伸得太远。 Windows的大多数软件都允许我们修改其默认快捷键组合，并且我们应该更改那些会使我们的手指伸得太远的快捷键组合。 这是一个有关如何在Word 2010中自定义快捷键的示例。

We can access Word’s shortcut key combination from the ‘options’ menu.

我们可以从“选项”菜单访问Word的快捷键组合。

We should see customize button that gives us access to a list of existing short cut keys combination.

我们应该看到定制按钮，它使我们能够访问现有的快捷键组合列表。

Word display a list of functions on the ‘Categories’ list that are associated with a specific shortcut keys in listed in the ‘Commands’ list. Go through these categories and find those that you use the most and modify the key combination if the combination is too complicated. Place your mouse cursor of your mouse in the ‘Press new shortcut key’ field and press a key combination that is easy too remember and execute for example shift + alt + H to switch to the ‘Home Tab’ of Word.

Word在“类别”列表上显示与“命令”列表中列出的特定快捷键相关联的功能列表。 浏览这些类别，找到最常用的类别，如果组合太复杂，请修改组合键。 将鼠标光标置于“按新的快捷键”字段中，然后按一个容易记住的组合键，并执行例如shift + alt + H切换到Word的“主页”选项卡。

Using good hotkeys will also reduce repetitive clicks on the mouse and make your work faster. Here are some useful Microsoft Word hot keys that will you perform common typing task faster:

使用良好的热键还可以减少鼠标的重复单击，并使您的工作更快。 以下是一些有用的Microsoft Word热键，可帮助您更快地执行常见的键入任务：

1. Ctrl + Shift + F: Change the font. 2. Ctrl + Shift + > to increase the selected font by 1pt. 2. Ctrl + Shift + < to decrease the selected font by 1pt.

1. Ctrl + Shift + F：更改字体。 2. Ctrl + Shift +>将所选字体增加1pt。 2. Ctrl + Shift + <将所选字体减少1pt。

结论 (Conclusion)

We need to be concious on how we work with our computer to prevent RSI. Setting up a good PC environment and installing software to help us work with the computer easier will help us reduce the risk of developing RSI.

我们需要对如何使用计算机来防止RSI保持警惕。 设置良好的PC环境并安装软件以帮助我们更轻松地与计算机一起工作将有助于我们降低开发RSI的风险。

References:

参考文献：

Clay Scott’s RSI Page PC Review UK RSI Prevention ergotouch.com Princeton Ergonomic Computer Guide vertical mouse

Clay Scott的RSI页PC评估英国RSI预防ergotouch.com普林斯顿人体工学计算机指南垂直鼠标

翻译自: https://www.howtogeek.com/54752/preventing-repetitive-strain-injury-the-geeky-way/

剪应变和拉应变关系