上班族:13個方法幫你減輕身體疼痛大綱

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.

超過1.16億的美國人每年都要應付慢性疼痛。當人們不得不去工作時那些疼痛不會消失。

“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.”

“患有慢性疼痛的人數是令人驚訝的，” Scott Bautch說，醫學博士，位於威斯康辛州的專職醫療按摩中心的CEO。“我們需要使工作對他們友好，但他們需要知道如何在自己的工作中進行調整。”

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.

很難應對工作中的慢性疼痛，但並非不可能。這裏有一些方法讓你的僱主更通情達理，也是解決工作中疼痛的小貼士。

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%的原則

如果你也是這樣，嘗試在你的手肘、手腕、肩膀和身體其他部位使用不超過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.

經常改變姿勢

坐或站在一個位置太久會加重疼痛。如果你在桌前工作，每15分鐘左右起來移動一下，Bautch博士說。不要爲此感到愧疚，研究顯示進行休息的人和不進行的人一樣有時更有效率。

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’.”

減壓

“你不必停止工作，但有時你就是不能做你過去常做的事情，”她說。“我總是說，‘如果我的身體能跟上我的腦袋，這將是不容小覷的力量。”

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.”

教育你的僱主

“你需要有進行一次對話關於你的狀態——工作需要什麼以及你的侷限和能力是什麼。但是確保他們知道你是公司的一項資產；你不能做某些事情，但你可以在其他領域彌補。”

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

有幾個原因爲什麼慢性疼痛的人不應該成爲世界旅行者。對於許多患有慢性疼痛的人來說，飛機上獲得的壓強變化可以觸發一種症狀。更重要的是，很難站起身四處走動來避免僵硬，特別是在長途飛行時。除此之外，抗腫瘤壞死因子抗體藥物，用來消炎，也抑制免疫系統。在飛機上，你暴露在更多的細菌中。

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.

爲疼痛發作做好準備

如果你全職工作，那麼你在辦公室和在家裏花差不多一樣的時間醒着。把你的工作場所當作你家，讓自己舒服以及爲疼痛發作做好準備

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.

避免重複

如果你將接受並忍受一項需要重複運動的工作，你將必須能夠經常擺脫任務，至少一個小時有四到五分鐘。

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.

瞭解人體工程學

確保你的工作空間對你來說是舒適的；弄一個人體工程學的椅子，手腕的軟墊，如果你打字有困難就使用聽寫軟件。

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.

堅持常規

幾乎所有慢性病在你可以保持常規時都很好應對。充足的睡眠、飲食良好、服用藥物以及爲運動騰出時間都是保持健康的關鍵。

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.

選擇合適的鞋子

春天穿年前放棄了穿高跟鞋。她不能穿着它們跑過機場，它們加劇了她膝蓋的疼痛。但是找到合適的鞋子甚至需要更多的試驗和錯誤。 “我花了多年來搞定它，但是我做了。這是一個學習過程的全部。”她說。

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.

調整你的工作

“如果你能發現僱主對其友好的話你可能會混合和匹配工作，”Bautch博士說。

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.

要求你所需要的東西

患有慢性疼痛的人應該告訴僱主他們需要什麼來做他們的工作。如果你有困難得到它，將有組織爲你謀權利。

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.

靈活

你仍然可以做一些你感興趣的事，你只是不得不靈活並進行調整。適應，保持思想開明，並找到方法。