抬起你的头，放下你的手臂—你可能会感觉更好

If you're working or learning from home, you know the toll it can take on your body and mind. You might not have a supportive chair to sit on or the most comfortable tech to accommodate long hours in front of a computer at home. But you don't have to suffer through it, and you don't necessarily have to spend a ton of money on a solution.

如果你在家工作或学习，你就会知道它会给你的身体和精神带来的影响。你可能没有一张支撑的椅子来坐，或者没有最舒适的科技设备来适应长时间坐在家里的电脑前。但你不必忍受，也不必在解决方案上花一大笔钱。

Meg Honan is a professional ergonomist and Environment, Health, and Safety specialist for the Department of Occupational Medicine at University of California San Francisco. She's got a few tips to improve home office setups and encourage healthy working habits.

梅格·霍南是加州大学旧金山分校职业医学系的专业人体工程学专家、环境、健康和安全专家。她有一些建议来改善家庭办公室的设置，并鼓励健康的工作习惯。

Lift your head and lower your arms

抬起你的头，放下你的手臂

Your monitor screen should be at eye level so you're not craning your head down to see. And, your keyboard and mouse should be low enough so you're not shrugging your shoulders and lifting up your arms like a praying mantis to type and click.

你的显示器屏幕应该和眼睛平齐，这样你就不会低头看了。而且，你的键盘和鼠标应该放在足够低的位置，这样你就不会像螳螂一样耸肩和抬起手臂来打字和点击了。

Honan says this common "head down and arms up" position sets you up to feel "achy, sore and tired." To combat this uncomfortable and oftentimes painful position, lift your head from your neck and lower your arms to work from a more natural posture.

霍南说，这种常见的“低头，举起手臂”的姿势会让你感到“疼痛、酸痛和疲劳”。为了克服这个不舒服的，经常疼痛的姿势，抬起你的头，放下你的手臂，以一个更自然的姿势工作。

Support yourself

支撑自己

Honan says that the best height for your arms to work is about 26 to 27 inches – that's two to five inches shorter than your average desk. To make up for this difference, sit on a pillow or raise the height of your chair so you can lower your arms to a more comfortable position.

霍南说，手臂的最佳工作高度大约是26到27英寸——这比一般的桌子矮2到5英寸。为了弥补这一差异，你可以坐在枕头上或者抬高你的椅子的高度，这样你就可以把你的手臂降低到一个更舒适的位置。

Support your lower back by placing a pillow at the small of your back and positioning your feet on some sort of platform. A box, a stack of books or a sturdy pillow would all work.

在腰部放一个枕头，支撑你的下背部，把脚放在某个平台上。一个盒子，一叠书或者一个结实的枕头都可以。

Switch positions

变换姿势

At the office, you might walk to meeting rooms, leave the building to get a cup of coffee, or cross the building to use the restroom.

在办公室，你可以走到会议室，离开大楼去喝咖啡，或者穿过大楼去洗手间。

At home, Honan warns, "you're actually far more sedentary than when you're in an office."

霍南警告说，在家里，“你实际上要比在办公室坐得久。”

One way to make movement a habit is to switch positions every time you pick up a new task. Need to make a phone call? Walk around while you're on the phone. Joining a video call on your laptop? Pick it up and put it on a bookshelf while you stand.

让运动成为一种习惯的一种方法是，每当你开始一项新任务时，变换姿势。需要打电话吗?打电话的时候四处走走。在笔记本电脑上参加视频通话?站起来，把它拿起来放在书架上。

According to Honan, a popular phrase among ergonomists is "the next posture is the best posture." So, think of all the different ways you can position yourself and your body will thank you.

根据霍南的说法，一个在人体工程学专家中流行的说法是“下一个姿势是最好的姿势”。所以，想想所有不同的姿势，你的身体会感谢你的。