上班族:13个方法帮你减轻身体疼痛

More than 116 million Americans deal with chronic pain each year. And that pain doesn’t go away when people have to go to work.

超过1.16亿的美国人每年都要应付慢性疼痛。当人们不得不去工作时那些疼痛不会消失。

“The number of people with chronic pain is outrageous,” says Scott Bautch, MD, CEO for Allied Health Chiropractic Centers located in Wisconsin. “We need to make jobs friendly for them, but they need to know how to adjust in the jobs they have.”

“患有慢性疼痛的人数是令人惊讶的，” Scott Bautch说，医学博士，位于威斯康辛州的专职医疗按摩中心的CEO。“我们需要使工作对他们友好，但他们需要知道如何在自己的工作中进行调整。”

It can be difficult to cope with chronic pain on the job, but not impossible. Here are some ways to get your employer to be more accommodating, as well as tips for managing pain at work.

很难应对工作中的慢性疼痛，但并非不可能。这里有一些方法让你的雇主更通情达理，也是解决工作中疼痛的小贴士。

Follow the 30% rule

If this is true for you, try to use no more than about 30% of your grip strength and muscle energy in your elbows, wrists, shoulders, and other parts of your body.

遵循30%的原则

如果你也是这样，尝试在你的手肘、手腕、肩膀和身体其他部位使用不超过30%的握力和肌肉能量。

Change positions often

Sitting or standing in one position for too long can exacerbate pain. If you work at a desk, get up and move around every 15 minutes or so, says Dr. Bautch. And don’t feel guilty about it—studies show break-takers are as productive—sometimes more—as people who don’t take them.

经常改变姿势

坐或站在一个位置太久会加重疼痛。如果你在桌前工作，每15分钟左右起来移动一下，Bautch博士说。不要为此感到愧疚，研究显示进行休息的人和不进行的人一样有时更有效率。

Reduce stress

“You don’t have to stop working, but sometimes you just can’t do the things you used to do,” she says. “I always say, ‘If my body could keep up with my mind, it would be a force to be reckoned with’.”

减压

“你不必停止工作，但有时你就是不能做你过去常做的事情，”她说。“我总是说，‘如果我的身体能跟上我的脑袋，这将是不容小觑的力量。”

Educate your employer

“You need to have a dialogue about your condition—what it entails and what your limitations and abilities are. But make sure they know you are an asset in the company; you can’t do certain things, but you can make up in other areas.”

教育你的雇主

“你需要有进行一次对话关于你的状态——工作需要什么以及你的局限和能力是什么。但是确保他们知道你是公司的一项资产；你不能做某些事情，但你可以在其他领域弥补。”

Avoid travel

There are a handful of reasons why people with chronic pain should not be world travelers. For many people with chronic pain, a change in pressure, which is a given on a plane, can be a symptom trigger. What’s more, it’s difficult to get up and move around to avoid stiffness, particularly on long flights. On top of this, anti-TNF medications, used to decrease inflammation, also suppress the immune system. On a plane, you are exposed to more germs.

避免旅行

有几个原因为什么慢性疼痛的人不应该成为世界旅行者。对于许多患有慢性疼痛的人来说，飞机上获得的压强变化可以触发一种症状。更重要的是，很难站起身四处走动来避免僵硬，特别是在长途飞行时。除此之外，抗肿瘤坏死因子抗体药物，用来消炎，也抑制免疫系统。在飞机上，你暴露在更多的细菌中。

Be prepared for a flare

If you work full time, then you spend nearly as much time awake at your office as you do at home. Treat your workplace like your home—make yourself comfortable and be prepared for flare-ups.

为疼痛发作做好准备

如果你全职工作，那么你在办公室和在家里花差不多一样的时间醒着。把你的工作场所当作你家，让自己舒服以及为疼痛发作做好准备

Avoid repetition

If you are going to live with a job that necessitates repetitive motion, you will have to be able to get away from the task frequently, at least four to five minutes an hour.

避免重复

如果你将接受并忍受一项需要重复运动的工作，你将必须能够经常摆脱任务，至少一个小时有四到五分钟。

Get savvy about ergonomics

Make sure your work space is comfortable for you; have an ergonomic chair, wrist cushions, and use dictation software if you have difficulty typing.

了解人体工程学

确保你的工作空间对你来说是舒适的；弄一个人体工程学的椅子，手腕的软垫，如果你打字有困难就使用听写软件。

Stick to a routine

Almost all chronic illnesses are better managed when you can stay on a routine. Getting enough sleep, eating well, taking medications and making time for exercise are all critical to staying healthy.

坚持常规

几乎所有慢性病在你可以保持常规时都很好应对。充足的睡眠、饮食良好、服用药物以及为运动腾出时间都是保持健康的关键。

Pick the right shoes

Spring gave up wearing heels years ago. She couldn't run through an airport in them, and they exacerbated the pain in her knees. But finding the right shoes required even more trial and error.“ It took me years to figure it out, but I did. It is all part of a learning process.”She said.

选择合适的鞋子

春天穿年前放弃了穿高跟鞋。她不能穿着它们跑过机场，它们加剧了她膝盖的疼痛。但是找到合适的鞋子甚至需要更多的试验和错误。 “我花了多年来搞定它，但是我做了。这是一个学习过程的全部。”她说。

Adjust your work

“You might be able to mix and match jobs if you can find employers who are friendly with that,” Dr. Bautch says.

调整你的工作

“如果你能发现雇主对其友好的话你可能会混合和匹配工作，”Bautch博士说。

Ask for what you need

People with chronic pain should tell employers what they need to do their job. And if you have a problem getting it, there are organizations that will advocate for your rights.

要求你所需要的东西

患有慢性疼痛的人应该告诉雇主他们需要什么来做他们的工作。如果你有困难得到它，将有组织为你谋权利。

Be flexible

You can still do something you are passionate about, you just have to be flexible and make adaptations. Adapt, stay open-minded, and find a way.

灵活

你仍然可以做一些你感兴趣的事，你只是不得不灵活并进行调整。适应，保持思想开明，并找到方法。