What is Tech1 Neck and How to Prevent2 it什么是“科技脖”以及如何预防它

肖雅琪

If you spend a lot of time using phones or computers， you might sometimes feelpain3 in your neck or back. This is what some doctors are calling“tech neck”.

如果你经常使用手机或电脑，你有時可能会感到脖子或背部疼痛。这就是一些医生所说的“科技脖”。

When you use a computer or a phone， you use the muscles4 in the back of yourneck to look down. If you keep looking down for a long time， the muscles in yourneck have to work hard. This can make them tired and painful.

当你使用电脑或手机时，你用脖子后方肌肉向下看。如果长时间保持低头姿势，脖子上的肌肉就得用力了。这会让肌肉疲劳和疼痛。

One human head weighs5 around 5 to 6 kilograms. But if you lean6 your headforward 15 degrees7， the weight that your neck feels will increase to around 12kilograms. It will go up to 27 kilograms at 60 degrees. This is around the same asthree watermelons！ Tech neck can cause headaches8， back pain and more. Here aresome things you can do to prevent it.

一个人的头约5 到6 公斤重。但是如果将你的头向前倾斜15 度，脖子感受到的重量会增加到12 公斤左右，到60 度时会增加到27 公斤。这大约相当于三个西瓜的重量！科技脖会导致头痛、背痛等等。你可以采取以下几个措施来预防它。

Don't look down

不要向下看

If you look down when you use your phone， tryto keep it at eye level9. If you use a computer， usinga standing desk might help.

如果你在使用手机的时候低头，试着将手机保持在眼睛的水平高度。如果你使用电脑，使用立式办公桌可能会有帮助。

Talk but don't text

用语音，不要发消息

If you send a lot of text messages on your phone，you might spend too much time looking down to writethem. Try using voice-to-text. Making more phone callscan help， too.

如果你用手机发了很多消息，可能会花太多时间低头打字。尝试用语音输入。多打电话也有帮助。

Spend less time looking at screens10

少看屏幕

Some people spend a lot of time looking at screens. Use your free time to dothings that dont need a screen， such as going for a walk.

有些人花大量时间看屏幕。可以利用闲暇时间做一些不需要看屏幕的事情，比如去散步。

Notes

1. tech 技术；学；工艺；工业技术

2. prevent 阻止；阻碍

3. pain 疼痛；伤痛

4. muscle 肌肉

5. weigh 称；称……的重量

6. lean 身体；倾斜

7. degree 角的度；度数

8. headache 头痛

9. at eye level 齐眼高度

10. screen 屏幕；荧光屏