現(xiàn)代人大部分清醒的時(shí)間都是坐著的，無論是在家、通勤還是上班。既然我們不得不久坐，那么采取正確的坐姿就很重要。很多人都以為正確的坐姿只有一種，但實(shí)際上，工作類型不同，適合你的坐姿也不同。

Option 1: upright sitting
選擇一：挺拔端正地坐著

This is probably the posture you think of as “good” posture. The defining feature of this option is that the trunk is upright.

這很可能是你所以為的“良好”坐姿。這種坐姿的標(biāo)志性特點(diǎn)是后背直直的。

A key component of upright sitting is that the feet can comfortably rest on a surface, whether the floor or a footstool. This position also makes it easy to adjust posture within the chair (fidget) and change posture to get out of the chair.

端正坐姿的一個(gè)關(guān)鍵要素是雙腳能夠舒服地放在平面上，無論是地板還是腳凳。這一姿勢(shì)能夠讓你輕松地在椅子里調(diào)整坐姿（可以動(dòng)來動(dòng)去），也方便你改變姿勢(shì)從而能夠從椅子上站起來。

It’s also important the arms hang down from the shoulders vertically with elbows by the trunk, unless the forearms are supported on the work surface. Holding unsupported arms forward requires the muscles connecting the shoulder and neck to work harder. This often results in muscle fatigue and discomfort.

同樣重要的是，胳膊要從肩部筆直地垂下，手肘靠在身子旁邊，除非前臂擱在工作臺(tái)上。把沒有支撐的胳膊放在身體前面需要聯(lián)結(jié)肩膀和脖子的肌肉更用力，這通常會(huì)導(dǎo)致肌肉疲勞和不適。

The head should be looking straight ahead or a little downwards. Looking upwards would increase tension in the neck and likely lead to discomfort.

頭應(yīng)該直直地向前看或稍微向下看。向上看會(huì)增加頸部的緊張感，也容易引起不適。

This posture is useful for common office tasks such as working on a desktop computer.

這一坐姿適用于普通的辦公室工作，比如在臺(tái)式機(jī)前工作。

Option 2: forward sitting
選擇二：身體向前傾的坐姿

The defining feature of this posture is that the trunk is angled forward, and the arms are rested on the work surface. Allowing the thigh to point down at an angle may make it easier to maintain an inward curve in your lower back, which is suggested to reduce low back stress.

這一坐姿的標(biāo)志性特點(diǎn)是身體向前傾，胳膊靠在工作臺(tái)上。讓大腿以某個(gè)角度向下傾，可以更容易地讓下背保持向內(nèi)彎曲的姿態(tài)，據(jù)說這樣能緩解下背部壓力。

For a time, special chairs were developed to enable the thigh to be angled downwards, and usually had a feature to block the knees, stopping the person sliding off the angled seat base.

過去曾研發(fā)出一種特殊椅子，能讓大腿的角度向下傾，而且通常帶有阻擋膝蓋的設(shè)計(jì)，阻止座位上的人順著傾斜角度往下滑。

By perching on the front of an ordinary chair and resting your elbows on the work surface, you can use this posture to provide variety in sitting. This posture is useful for tasks such as drawing or handwriting on a flat work surface, either with paper or a touch screen device.

坐在普通椅子的前端，把胳膊靠在工作臺(tái)上，這樣坐可以讓你的坐姿更多樣化。這種坐姿適用于在平面工作臺(tái)上用紙或觸摸屏設(shè)備畫畫、寫字。

Option 3: reclined sitting
選擇三：靠著椅背坐

The defining feature of the third option is the trunk is angled backward, supported by the chair’s backrest. Back muscle activity is lowest in this posture, as some of the upper body weight is taken by the chair.

第三種坐姿的標(biāo)志性特點(diǎn)是，身體向后傾，靠在椅背上。這樣坐，后背的肌肉活動(dòng)是最少的，因?yàn)樯习肷淼囊徊糠种亓勘灰巫拥窒恕?/p>

This position may reduce the risk of fatigue in the back muscles and resultant discomfort. But sitting like this for hours each day may result in the back muscles being more vulnerable to fatigue in the future.

這種坐姿可以降低背部肌肉疲勞和由此引發(fā)不適的風(fēng)險(xiǎn)。但每天連續(xù)數(shù)小時(shí)這么坐，可能會(huì)導(dǎo)致后背肌肉在未來更容易感到疲勞。

This posture is useful for meetings and phone conversations. But it doesn’t work well for handwriting or using a computer as the arms need to be held forwards for these things, requiring neck and shoulder muscle activity likely to result in discomfort.

這種坐姿適合開會(huì)和電話會(huì)談，但不適合寫字或用電腦工作，因?yàn)樽鲞@些事的時(shí)候胳膊要向前放，采取這種坐姿完成需要頸部和肩膀肌肉活動(dòng)的工作會(huì)引發(fā)不適。

看到這里，你一定已經(jīng)知道最適合自己的坐姿是哪一種了。不過，再好的坐姿，如果長(zhǎng)時(shí)間保持不變，都會(huì)成為不好的坐姿。經(jīng)常變換坐姿，多動(dòng)一動(dòng)才能減少久坐的危害！

英文來源：The Conversation

翻譯&編輯：丹妮