职业与工作方法codewithoutrules.com
我如何摆脱几乎毁掉编程生涯的 RSI 疼痛
How I stopped the RSI pain that almost destroyed my programming career
2016 — 2018，它一次次回到首页
黑点是上首页（≥ 50 分）的那次投稿，空心点是没冲上去的投稿，点越大分数越高。
导读
作者讲述自己如何通过调整打字姿势、休息习惯和锻炼等方式，摆脱了几乎毁掉编程生涯的重复性劳损（RSI）疼痛。文章在 2016 和 2018 年两度登上 Hacker News 首页，评论区汇集了大量程序员分享的康复经验。
为什么经久不衰：RSI 是程序员群体的常见职业病，这篇文章及评论区的集体经验为预防和缓解提供了多角度的实用参考。
HN 评论精选
神经损伤要早发现早干预，作者分享了多套设备轮换、放松打字和拉伸按摩的自愈经验。
神经损伤可不是小事！一旦有征兆就要重视并采取行动，别等到像我一样在高压大代码量项目中途整天被针刺般疼痛折磨。医生建议手术，我选择自己艰难地治好了它，虽然麻烦了好几个月，但今天非常庆幸这个决定。对我有效的方法：两套键盘和鼠标，每 10 分钟左右换一套；打字时让手完全放松、靠手臂移动；打字前后做拉伸和按摩；时刻留意身体感受、勤休息、摘掉手表戒指、避免手腕搭在任何东西上。
corysama查看英文原文
Nerve damage is serious business kids! If you feel it coming on, you need to pay attention and take action. Don't wait until you start randomly feeling needle stabs all day like I did while in the middle of a year long, high pressure, large code volume project. Doc told me to get surgery. I cured it myself the hard way instead. Huge inconvenience for many months. Very happy with that decision today. Here's what worked for me: * Two keyboards and two mice. One set on my desk. The other keyboard on my lap and the other mouse on a pedestal at my side. I would switch up which keyboard/mouse I was using every 10 minutes or so. * Typing like I couldn't move my hands. Literally letting them hang limp and moving my arms a lot. * Stretches and massage before, during, after typing. This "Essential Hand Stretches for Guitarists" video helped me a lot https://www.youtube.com/watch?v=TSrfB7JIzxY * Pay attention. Take breaks. Notice what feels bad. Notice when you need to change up what you are doing --probably many times an hour. Take off your watch/rings. Watch out for resting your forearm/wrist on anything.
RSI 是涵盖多种病因的模糊标签，单一疗法难以普适，但休息和锻炼基本无害且可能更关键。
RSI 这类标签最初只是科学家对一组无法归因于特定病症的症状的命名，后来被泛化使用。维基百科列出了水肿、腱鞘炎、腕管综合征等十多种可能 underlying RSI 的病症。既然病因多样，单一疗法不可能对所有人都有效，这篇文章在我看来只是个案轶事。不过睡眠和锻炼的建议几乎肯定无害。工作间隙的锻炼休息还有额外好处——休息本身可能比锻炼动作对 RSI 症状更重要。
Someone查看英文原文
RSI is one of those things (ADHD, autism and dyslexia are other examples) that start as a label some scientist puts on a specific set of symptoms that cannot (currently) be linked to a specific condition [1], becomes popular and then get used for a zillion things with more or less the same symptoms (Wikipedia lists edema, tendinosis, tendinitis, carpal tunnel syndrome, cubital tunnel syndrome, De Quervain syndrome, thoracic outlet syndrome, intersection syndrome, epicondylitis, tenosynovitis, radial tunnel syndrome, and focal dystonia as possible conditions underlying RSI) Since 'RSI' may have many causes, it is unlikely a single treatment will help everybody. This article, in particular, looks like anecdata to me. Having said that, the suggestions others give to sleep and exercise almost certainly can't hurt and if they may hurt you, you probably already know how fragile your body is. Exercise breaks during work have the added benefit of introducing breaks. If I had to bet, those breaks are more important for RSI-like symptoms than the exercises themselves. [1] A disease is a particular abnormal condition, a disorder of a structure or function, that affects part or all of an organism (https://en.wikipedia.org/wiki/Disease, via https://en.wikipedia.org/wiki/Condition#In_medicine)
核心建议是坚持锻炼和充足睡眠，比各种装备和技巧更重要。
这篇文章完全漏掉了基础：锻炼。我保证它会带来天壤之别。买个引体向上杆，讲究点再加个双杠臂屈伸架。俯卧撑、引体向上、双杠、仰卧起坐，每天做。哪怕最少也要每小时或两小时休息一次，做十个俯卧撑，走动一下，喝点水再回去工作。好椅子有帮助，但其他那些花哨玩意儿都没必要。锻炼和营养是生活中几乎所有事情的关键。还有：睡觉！
overcast查看英文原文
This article is totally missing the basics. Exercise. I promise it will make ALL the difference. Get yourself a pull-up bar, and if you're feeling extra fancy, a dip bar. Push-ups, pull-ups, dips, and sit-ups. Every day. You'll be a coding machine. At the VERY least, push-ups. Every hour or two, take a break, knock off ten push-ups, walk around a bit, get some water, get back to work. I'll do this right at the office, often in the server room. A good chair helps, but all of this other nonsense is unnecessary. Exercise, and nutrition is the key to basically everything in life. As mentioned below. SLEEP.
个案经验固然有参考价值，但应及时就医，专业人士比自我诊断更可靠。
这里有很多“对我有效”的经验分享，这很好，但我要强调大家应该考虑去看医生，可能的话多次咨询职业治疗师。手臂的解剖结构比你想的复杂，疼痛、无力、刺痛或麻木可能由多种问题引起。这些专业人士每周 40 多小时处理这类问题，比你独自摸索更能快速定位和解决问题。每个人的生理状况不同，对不同治疗的反应也不同。
moosehawk查看英文原文
There are a lot of "what worked for me in here" and that's great, but I want to stress that people need to consider seeing a physician, and possibly an OTR/L several times. The anatomy of your arms are more complicated than you think and any number of issues can cause pain, weakness, tingling or numbness. These people work with these issues 40+ hours a week and are more equipped to target and fix the issue sooner than you are on your own. Sometimes it's just one lifestyle choice you need to change to improve your health (e.g. posture), but for some people it's more complicated than that. Everyone's physiology is just a little bit different and responds differently to different treatments.
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