哪種坐姿最正確？這取決於你做的是哪種工作

現代人大部分清醒的時間都是坐着的，無論是在家、通勤還是上班。既然我們不得不久坐，那麼採取正確的坐姿就很重要。很多人都以爲正確的坐姿只有一種，但實際上，工作類型不同，適合你的坐姿也不同。

Option 1: upright sitting
選擇一：挺拔端正地坐着

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

這很可能是你所以爲的“良好”坐姿。這種坐姿的標誌性特點是後背直直的。

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.

端正坐姿的一個關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。這一姿勢能夠讓你輕鬆地在椅子裏調整坐姿（可以動來動去），也方便你改變姿勢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上。把沒有支撐的胳膊放在身體前面需要聯結肩膀和脖子的肌肉更用力，這通常會導致肌肉疲勞和不適。

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

頭應該直直地向前看或稍微向下看。向上看會增加頸部的緊張感，也容易引起不適。

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

這一坐姿適用於普通的辦公室工作，比如在臺式機前工作。

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.

這一坐姿的標誌性特點是身體向前傾，胳膊靠在工作臺上。讓大腿以某個角度向下傾，可以更容易地讓下背保持向內彎曲的姿態，據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計，阻止座位上的人順着傾斜角度往下滑。

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，把胳膊靠在工作臺上，這樣坐可以讓你的坐姿更多樣化。這種坐姿適用於在平面工作臺上用紙或觸摸屏設備畫畫、寫字。

Option 3: reclined sitting
選擇三：靠着椅背坐

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.

第三種坐姿的標誌性特點是，身體向後傾，靠在椅背上。這樣坐，後背的肌肉活動是最少的，因爲上半身的一部分重量被椅子抵消了。

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不適的風險。但每天連續數小時這麼坐，可能會導致後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.

這種坐姿適合開會和電話會談，但不適合寫字或用電腦工作，因爲做這些事的時候胳膊要向前放，採取這種坐姿完成需要頸部和肩膀肌肉活動的工作會引發不適。

看到這裏，你一定已經知道最適合自己的坐姿是哪一種了。不過，再好的坐姿，如果長時間保持不變，都會成爲不好的坐姿。經常變換坐姿，多動一動才能減少久坐的危害！