Ergonomics, a scientific system of physical movements and postures in the workplace, can help you avoid workplace injuries.
人体工学，工作场合物理运动和姿势的科学系统，可以帮你避免工厂场合受伤9^Bz(hK]smm。

You Will Need
你需要

A sturdy, adjustable chair
坚固的，可调节的椅子

A seat cushion
弹性座垫

A glare screen
眩光屏幕

A document holder
文件架

Arm or wrist rests
腕托

Rollers or conveyor belts
滚筒或传送带

Safety gear
安全装备

Steps
步骤

STEP 1 Assess tasks in your average workday
1.评估日常工作日的任务

Assess the physical tasks in your average workday. These range from small repetitive movements while seated to tasks requiring standing,reaching, and carrying loads.
评估日常工作日的运动任务fvIuQ3w_PaYVP。包括坐在椅子上时需要站立起来，够东西，或拿比较重的东西等重复性运动ibduYW()-HIp。

STEP 2 Avoid bad posture at a workstation
2.避免不良姿势

Use a sturdy, adjustable chair for seated work. Use a cushion on your chair for lower back support.
久坐工作时使用坚固的，可调节的椅子AD@6.nDwWB.&7hbc。使用弹性座垫减少背下部的支持C25eRTYfuxP;l9b^vp。

STEP 3 Avoid visual fatigue by adjusting your monitor
3.调节显示器，避免视力疲劳

Position your computer screen slightly below eye level for viewing comfort. Use a glare screen to avoid eyestrain, and a document holder positioned at eye level near the computer screen.
为了看上去更舒适，调节电脑显示器，刚好在视线水平稍下一点的位置-y%w)%iZ=vqm5z(oa]。使用眩光屏幕来缓解视力疲劳，把文件架放在电脑屏幕附近和视线齐平的位置A1EcRSHnrTqr。

To help avoid visual fatigue, look away from your computer's screen once every 20 minutes.
为了防止视力疲劳，每隔20分钟视线远离电脑屏幕)SBO;Qh=q.um。

STEP 4 Align the keyboard to avoid hand and wrist injuries
4.调整键盘，避免手和手腕受伤

Use arm or wrist rests for keyboard work and align your keyboard’s letter B with your bellybutton. The keyboard’s reach position should be slightly below elbow level.
键盘工作时使用腕托，键盘上字母B对准肚脐的位置uF.a~Tt+hqGoIK。键盘的位置刚好在肘部稍微向下一点|V*XrXF.w1|R@。

Keep your hand off the computer mouse when you’re not using it to help avoid hand and wrist injuries.
不用鼠标的时候手不要触碰鼠标，以减少双手和手腕受伤的风险2e(nhN6#K);WXdta。

STEP 5 Do stretch exercises during your work day
5.工作日坚持做伸展运动

Stretch your fingers, hands, arms, and torso during your work day. Stand up and walk away from your workstation and around the room when you can.
工作日伸展你的手指，双手，手臂和躯干8[0v)N,9x&c2ETh2;。站立起来，离开工作台，绕办公区行走p@,PhMoBoQ_7~AJ;l2。

STEP 6 Learn how to lift loads ergonomically
6.按照符合人体工学的方式手提重物

Learn how to lift loads ergonomically if your job requires standing and physical tasks. Use your legs to do the work in lifting tasks, not your upper body or back, and avoid twisting.
如果你的工作需要站立或需要体力劳动，学习如何以符合人体工学的方式手提重物~BwNhDAGd%dF_ZJum。负重时让双腿用力，而不是身体或背部，避免扭伤w(,A+EEOQJ15q~S*Ll@。

STEP 7 Learn how to carry loads ergonomically
7.学会如何合理地运送重物

Use rollers or conveyor belts to move heavy boxes or other loads. If your workplace doesn’t have rollers or conveyors, push rather than pull the load.
使用滚筒或传送带来运送较重的箱子或其它重物(bd#oK77uCllVUy。如果工作地点没有滚筒或拖车传送带，尽量推而不是拉重物-5AC0@5GA(-E[|51vi。

STEP 8 Wear appropriate safety gear for specific tasks
8.特殊的任务穿上合适的防护服

Wear safety gear appropriate to each work task, including proper footwear and knee and elbow pads.
对于每一项工作任务，穿上恰当的安全防护服，包括合适的鞋袜，护膝和护肘ql&H+QqOLk^_4L。

The science of ergonomics was first documented in ancient Greece by Hippocrates in his account on how a surgeon’s workplace should be designed.
人体工程学首次在古希腊由希波克拉底记录E#X_C(4o.uK。他论述了外科医生的手术台应该如何设计^!T3pd=[Z3n。