If you suffer from neck pain, you're not alone. Spinal pain is one of the leading causes of disability worldwide and its occurrence has increased dramatically over the past 25 years.
很多人和你一樣，都會脖子疼。脊柱疼痛是全球致殘的主要原因之一，在過去的25年里它的發(fā)生率急劇增加。

While most episodes of neck pain are likely to get better within a few months, half to three-quarters of people who have neck pain will experience repeated episodes of pain.
雖然大多數(shù)頸部疼痛可能會在幾個月內(nèi)好轉(zhuǎn)，但有一半到四分之三的頸部疼痛患者病情會反復(fù)。

It's often said there are "good and bad postures" and that specific postures can contribute to spinal pain but this belief is not supported by scientific evidence.
人們常說“正確和錯誤的姿勢”以及特定的姿勢會導(dǎo)致脊柱疼痛，但這一說法并沒有科學(xué)依據(jù)。

Indeed, research shows that poor sleep, reduced physical activity and increased stress appear to be more important factors.
其實有研究表明睡眠不足、鍛煉減少、壓力增加似乎是更重要的因素。

So despite attempts by health professionals to correct your posture and the use of "ergonomic" chairs, desks, keyboards and other gadgets chances are so-called "lifestyle factors" – such as getting enough sleep, making sure you exercise and keeping stress to a minimum – seem to be more salient in relieving and preventing the pain in your neck.
所以即使健康專家嘗試幫你矯正姿勢，還可以使用“人體工程學(xué)”座椅、辦公桌、鍵盤和其他器材，但所謂的“生活方式因素”對緩解和避免頸部疼痛有更加突出的作用，如保證充足的睡眠和鍛煉，并把壓力降到最低。

The flip side of this is that having a stronger neck, enjoying exercise – even simply walking a greater number of steps each day – have all been shown to protect against getting neck pain.
另一方面，經(jīng)證明頸部強(qiáng)健，享受鍛煉，甚至只是每天走幾步，都可以防止頸部疼痛。

This, along with making sure we don't become sleep deprived, less physically active and stressed will hopefully manage and prevent neck pain more successfully.
這不僅能保證我們不會睡眠不足、鍛煉不足或壓力太大，而且一定能更成功地控制并避免頸部疼痛。

So feel free to sit how you want to at your desk. If you find yourself sitting for long periods in one position make an effort to switch it up – as one of the key things to avoid getting pain in your neck is to change positions frequently through the day.
所以你可以在辦公桌邊隨意坐，如果發(fā)現(xiàn)自己保持一個姿勢時間過長，就盡力調(diào)整一下，因為避免頸部疼痛的一個關(guān)鍵因素就是要在一天中經(jīng)常變換姿勢。

And if you do have neck pain, get a few early nights, consider doing something relaxing – and why not go for a walk at lunchtime. Importantly, you also need to stop worrying about how you sit or walk, because science seems to show that there may be no such thing as a "bad" posture after all.
如果你脖子疼了，晚上就早點睡覺，做點放松的事，午餐時出去走走也不錯。重要的是，你也不需要再擔(dān)心坐姿或走路姿勢了，因為科學(xué)似乎表明可能根本就沒有“不好的”姿勢。

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翻譯：菲菲