If you're spending eight or more hours a day hunched over your computer, followed by a few more hours scrolling through your phone or tablet at home, you could be setting yourself up for 'tech neck'.

如果你每天花八小时甚至更长时间弓着背坐在电脑前，回家后又花几个小时低头刷手机或平板电脑， 那么你很可能正在让自己陷入“科技颈”的困境。

This modern-day ailment is a form of chronic neck or shoulder pain, soreness or stiffness that's often caused by poor posture while using our electronic devices.

这种现代病症是一种慢性颈部或肩部疼痛、酸痛或僵硬的症状， 通常是由于使用电子设备时姿势不良引起的。

The act of constantly looking down at our screens strains the neck muscles and causes the shoulders to slump forward, leading to musculoskeletal fatigue and pressure on the nerve supply in the neck.

持续低头看屏幕的动作会使颈部肌肉紧张，导致肩膀向前耷拉， 进而引发肌肉骨骼疲劳和颈部神经受压。

This can result in neck pain and potentially referred pain in the arms and hands. Over time, this position can increase the force and effort on your shoulders, neck and upper back muscles, putting uneven pressure on your spine.

这可能会导致颈部疼痛，甚至可能引发手臂和手部的牵涉性疼痛。 随着时间的推移，这种姿势会增加肩部、颈部和上背部肌肉的用力程度和负担，给你的脊柱带来不均衡的压力。

Your posture plays a crucial role in these problems. When using a mobile phone, it's common to bring the phone closer to your body for visual comfort and clarity but staying in this position for lengthy periods needs more work and effort from your body than dynamic movement.

你的姿势在这些问题的产生中起着至关重要的作用。 使用手机时， 人们通常会为了视觉舒适和清晰而将手机靠近身体，但长时间保持这种姿势比动态活动需要身体付出更多的工作和努力。

'Tech neck' can cause problems beyond your neck and shoulders. The added spinal pressure in your neck can lead to mid and lower-back pain, as well as headaches.

“科技颈”引发的问题不仅限于颈部和肩部。 颈部增加的脊柱压力还可能导致中背部和下背部疼痛，以及头痛。

As we age, the discs in our spine can become narrower, reducing their supportive function and increasing pressure on the nerve roots at the base of the neck. This can result in heightened fatigue and discomfort.

随着年龄的增长，我们脊柱中的椎间盘会变窄， 降低其支撑功能，并增加颈部神经根的压力。 这可能导致更严重的疲劳和不适。

While youngsters might not immediately feel the effects of poor posture and lack of ergonomics, these issues can gradually affect their bodies as they grow. From as early as their 20s, muscle fatigue can set in, leading to increased strain and sprain.

虽然年轻人可能不会立即感受到姿势不良和缺乏人体工学设计带来的影响， 但随着年龄的增长，这些问题会逐渐影响他们的身体。 早在20多岁时，肌肉疲劳就可能出现，导致拉伤和扭伤的情况增加。

It's vital that we encourage our young ones to regularly stretch, change positions and keep active throughout the day to stop neck and back strain.

我们务必鼓励年轻人经常伸展身体、变换姿势，并保持全天活动，以防止颈部和背部拉伤。

When you're looking straight ahead, your neck, back and upper shoulder muscles get an opportunity to relax. This stops uneven pressure on the nerve supply of these muscle groups.

当你直视前方时，你的颈部、背部和上肩部肌肉有机会得到放松。 这能避免对这些肌肉群的神经供应产生不均衡的压力。

The aim is to maintain a neutral, supported, upright posture while using screened devices. Concentrate on keeping your head upright with your ears over your shoulders and your shoulders over your hips.

使用带屏幕的设备时，目标是保持中立、支撑良好且直立的姿势。 集中注意力，保持头部直立，耳朵位于肩膀上方，肩膀位于臀部上方。

The Mayo Clinic provides a few tips when it comes to using a desktop computer or laptop to combat tech neck:

梅奥诊所针对使用台式电脑或笔记本电脑预防“科技颈”提出了一些建议：

Place your screen 20–30 inches away from your eyes- around an arm's length.

将屏幕放置在距离眼睛20-30英寸（约一臂距离）的地方。

Use a computer monitor or laptop stand to help elevate your screen to the correct level. Your eye height should be about 0.5 inch to 5.5 inches higher than the top characters on your screen to allow for a 15-degree eye gaze.

使用电脑显示器或笔记本电脑支架，将屏幕抬高到合适的高度。 你的眼睛高度应比屏幕上最高字符高约0.5英寸到5.5英寸，以保持15度的视线角度。

Sit with your head, hips and spine stacked.

坐时保持头部、臀部和脊柱呈一条直线。

Keep your wrists straight and your elbows bent at approximately 90-degree angles.

保持手腕伸直，肘部弯曲约90度角。

Make sure to keep your knees aligned with your hips and your feet flat on the floor.

确保膝盖与臀部对齐，双脚平放在地面上。