Managing Back Pain from Desk Work | Learn Chinese in English

About This Lesson

Use Managing Back Pain from Desk Work to practice Chinese conversation, pronunciation, vocabulary, grammar, and quizzes.

Dialogue

我在办公桌前坐了一整天后，腰疼。

Wǒ zài bàngōngzhuō qián zuò le yì zhěng tiān hòu, yāo téng. My lower back hurts after sitting at my desk all day.

你的椅子可能没有给你足够的支撑。

Nǐ de yǐzi kěnéng méiyǒu gěi nǐ zúgòu de zhīchēng. Your chair might not be giving you enough support.

我还会向前倾，因为我的显示器离我太远了。

Wǒ hái huì xiàng qián qīng, yīnwèi wǒ de xiǎnshìqì lí wǒ tài yuǎn le. I also lean forward because my monitor is too far away.

把屏幕移近一点，可能会减轻你背部的压力。

Bǎ píngmù yí jìn yìdiǎn, kěnéng huì jiǎnqīng nǐ bèibù de yālì. Moving the screen closer could take some pressure off your back.

我在考虑利用短暂的休息时间做拉伸。

Wǒ zài kǎolǜ lìyòng duǎnzàn de xiūxi shíjiān zuò lāshēn. I was thinking about stretching during short breaks.

轻柔地拉伸可能会有帮助，但如果疼痛加重，就要停止。

Qīngróu de lāshēn kěnéng huì yǒu bāngzhù, dàn rúguǒ téngtòng jiāzhòng, jiù yào tíngzhǐ. Gentle stretching may help, but stop if it increases the pain.

如果疼痛持续，我可能应该去找专业人士看看。

Rúguǒ téngtòng chíxù, wǒ kěnéng yīnggāi qù zhǎo zhuānyè rénshì kànkan. If it continues, I should probably see a professional.

尤其是如果疼痛扩散，或者开始影响你的睡眠。

Yóuqí shì rúguǒ téngtòng kuòsàn, huòzhě kāishǐ yǐngxiǎng nǐ de shuìmián. Especially if the pain spreads or starts affecting your sleep.

这周我可以做一些小调整，记录看看它们是否有帮助。

Zhè zhōu wǒ kěyǐ zuò yìxiē xiǎo tiáozhěng, jìlù kànkan tāmen shìfǒu yǒu bāngzhù. This week, I can make small adjustments and track whether they help.

持续进行的改变通常比一次大的改变更容易判断效果。

Chíxù jìnxíng de gǎibiàn tōngcháng bǐ yí cì dà de gǎibiàn gèng róngyì pànduàn xiàoguǒ. Consistent changes are usually easier to judge than one big change.

Word by Word

我 “我” means “I” or “me”; here it identifies the speaker as the person who sat and now has back pain. It commonly appears before the action or condition being described, as in “我在办公桌前坐了一整天后，腰疼。” Use it when talking about your own experience or state.

在 In “在办公桌前”, “在” places the action at a location, meaning “at” or “in”. It commonly comes before a place and is followed by the action happening there. Use it to describe where an activity takes place.

办公桌 “办公桌” means “desk”, specifically the desk used for office or work activities. In “在办公桌前”, it identifies the place where the speaker sat. It can be used when discussing work setup, office furniture, or where someone works.

前 In “办公桌前”, “前” means the area in front of something, so the phrase means “in front of the desk”. It follows the object whose front area is being identified. Use it to describe a position relative to a person or object.

坐 “坐” means “sit”; here it describes sitting at the desk for a long period. In “坐了一整天后”, it is followed by a duration and then “后” to show what happened afterward. Use it for the physical action of sitting.

了 In “坐了一整天后”, “了” marks the sitting period as completed before the event that follows. This form commonly appears after an action and before a duration, as in the exact dialogue phrase. Use it when presenting an action or period as completed or changed.

一整天 “一整天” means “the whole day” or “all day”, emphasizing the complete duration. In “坐了一整天后”, it tells how long the person sat before the back pain was mentioned. Use it with an activity when you want to stress that it lasted throughout the day.

后 In “一整天后”, “后” means “after” and places the following situation after the completed period. It follows a time period or event to mark what comes afterward. Use it when describing a later result or action.

腰疼 “腰疼” means “the lower back hurts”; it directly states the speaker’s physical symptom. In this dialogue it is the result mentioned after sitting all day. Use it to report lower-back pain in a direct, everyday way.

你 “你” means “you” and refers to the person being addressed. In “给你足够的支撑”, it identifies who receives the support. Use it when speaking directly to one person.

的 In “你的椅子”, “的” links “你” to “椅子” and marks possession, meaning “your chair”. It is placed between the possessor and the thing possessed. Use it to show who something belongs to or is associated with.

椅子 “椅子” means “chair”; here it is the chair used at the desk. In “你的椅子可能没有给你足够的支撑”, it is the subject whose support may be insufficient. Use it when discussing seating or furniture.

可能 “可能” means “may” or “might” and shows that the speaker is making a possibility rather than a definite claim. Here it introduces a possible explanation for the back pain. Use it before a situation or action when the result is uncertain.

没有 In “没有给你足够的支撑”, “没有” negates the chair’s providing enough support, meaning “does not provide” or “has not provided”. It comes before the action being denied. Use it when saying that something is absent or did not happen.

给 In “给你足够的支撑”, “给” means “give” or “provide” and introduces the recipient “你” before the support provided. This pattern places the recipient between “给” and the thing provided. Use it when describing one person or thing providing something to another.

足够 “足够” means “enough” and indicates that the amount of support reaches the needed level. In “足够的支撑”, it comes before “的” and the noun it describes. Use it to discuss whether an amount or level is sufficient.

支撑 “支撑” means “support”; here it refers to the physical support provided by the chair. In “给你足够的支撑”, it is the thing the chair may fail to provide. Use it when discussing physical support for a body part or object.

还 “还” means “also” or “in addition”; here it adds another problem after the speaker has mentioned back pain. It commonly comes before the additional action, as in “我还会向前倾”. Use it when adding another related fact.

会 In “我还会向前倾”, “会” indicates a tendency or likely behavior: the speaker tends to lean forward. It does not need to describe a fixed future event here. Use it when describing something someone commonly does or is likely to do.

向前 “向前” means “forward” and gives the direction of the leaning in “向前倾”. It is placed before the action that moves in that direction. Use it when describing movement or posture toward the front.

倾 In “向前倾”, “倾” means “lean” or “tilt”, while “向前” specifies the direction. Together, the exact phrase describes leaning forward because the monitor is far away. Use it when describing a body or object inclining to one side or direction.

因为 “因为” means “because” and introduces the reason for the speaker’s leaning forward. In “因为我的显示器离我太远了”, it comes before the reason clause. Use it to explain why a situation or action happens.

显示器 “显示器” means “monitor”, the screen used with a computer. In “我的显示器离我太远了”, it is the object whose distance causes the speaker to lean forward. Use it when discussing a computer workstation or display.

离 In “显示器离我太远了”, “离” expresses the distance between the monitor and the speaker, meaning that the monitor is far from the speaker. It is used between the object being located and the reference point. Use it to describe how far one thing is from another.

太 In “太远”, “太” means “too” and shows that the distance is greater than is suitable. It comes before the adjective “远” to mark an excessive degree. Use it when a quality or amount goes beyond what is appropriate.

远 “远” means “far”; in “离我太远了”, it describes the monitor’s excessive distance from the speaker. It can follow a distance expression such as “离我”. Use it when describing location or distance.

把 In “把屏幕移近一点”, “把” marks “屏幕” as the object that will be deliberately acted on. The object follows “把” and comes before the action “移近”. Use this structure when focusing on what is being moved, changed, or handled.

屏幕 “屏幕” means “screen”; here it is the object that should be moved closer. In “把屏幕移近一点”, it follows “把” because it is the object being acted on. Use it for a computer, phone, or other display surface.

移近 “移近” means “move closer” and describes changing the screen’s position so that it is nearer to the speaker. In “把屏幕移近一点”, it follows the object marked by “把”. Use it when moving an object toward a person or another reference point.

一点 In “移近一点”, “一点” means “a little” and limits the amount of movement. It makes the suggested adjustment small rather than large. Use it after an action or quality when referring to a small degree or amount.

减轻 “减轻” means “reduce” or “relieve”; here it describes reducing the pressure on the back. In “减轻你背部的压力”, it takes the pressure as the thing whose intensity becomes lower. Use it for pain, pressure, burden, or another unpleasant effect.

背部 “背部” means “back”, referring to the back part of the body. In “你背部的压力”, it identifies where the pressure is located. Use it when discussing a specific area of the body in a relatively precise way.

压力 “压力” means “pressure”; here it refers to physical pressure on the back. In “减轻你背部的压力”, it is the effect that moving the screen may reduce. Use it for physical pressure or other kinds of pressure when the context makes the type clear.

考虑 “考虑” means “consider” or “think about”; here the speaker is considering doing stretching during breaks. In “我在考虑利用短暂的休息时间做拉伸”, it is followed by the action under consideration. Use it when discussing a possible plan before deciding.

利用 “利用” means “make use of” and here describes using break time for stretching. In “利用短暂的休息时间做拉伸”, it is followed by the resource being used and the purpose. Use it when turning available time or another resource to a practical purpose.

短暂 “短暂” means “brief” or “short in duration”; here it describes the rest periods. In “短暂的休息时间”, it comes before “的” and the noun phrase it modifies. Use it for something that lasts only a short time.

休息 In “休息时间”, “休息” means “rest” or “break” and identifies time reserved for stopping work or activity. It combines with “时间” to describe a rest period. Use it when discussing pauses during work or other activities.

时间 “时间” means “time”; in “短暂的休息时间”, it refers to the period available for resting. It can be modified by a description such as “短暂的”. Use it when specifying a period for an activity.

做 In “做拉伸”, “做” means “do” or “carry out” and introduces the activity of stretching. It commonly comes before an activity or task. Use it when describing performing an exercise or practical activity.

拉伸 “拉伸” means “stretching”; here it refers to gentle physical stretching during short breaks. In “做拉伸”, it is the activity being carried out. Use it when discussing stretching the body, especially as part of a physical routine.

轻柔 “轻柔” means “gentle” or “soft”; in “轻柔地拉伸”, it describes the manner of stretching. It is followed by “地” before the action. Use it when recommending an action that should be performed carefully and without force.

地 In “轻柔地拉伸”, “地” marks “轻柔” as the manner in which the action is performed. It comes between the manner description and the verb. Use it to turn a description into an adverbial phrase describing how an action happens.

有 In “有帮助”, “有” expresses that help is present, so the phrase means “be helpful” or “provide benefit”. Here it follows “可能” to say that gentle stretching may help. Use it with “帮助” when evaluating whether an action is beneficial.

帮助 “帮助” means “help”; in “有帮助”, it refers to a beneficial effect from gentle stretching. The phrase “有帮助” is used to say that something may be useful. Use it when discussing whether an action improves a situation.

但 “但” means “but” and introduces advice that limits or contrasts with the possible benefit of stretching. In the dialogue it connects “可能会有帮助” with the instruction to stop if pain increases. Use it to link two ideas that do not fully agree.

如果 “如果” means “if” and introduces a condition in “如果疼痛加重”. The result of that condition follows with “就要停止”. Use it to state what should happen when a particular situation occurs.

疼痛 “疼痛” means “pain” and refers here to the physical pain being monitored during stretching. In “如果疼痛加重”, it is the condition that may become more severe. Use it when discussing pain as a symptom or sensation.

加重 “加重” means “become worse” or “intensify”; here it describes the pain increasing in severity. In “疼痛加重”, it follows the symptom that is becoming more serious. Use it when describing a worsening condition or symptom.

就 In “如果疼痛加重，就要停止”, “就” introduces the consequence of the condition, meaning “then” or “in that case”. It links the condition after “如果” to the recommended response. Use it in conditional statements to show the resulting action.

要 In “就要停止”, “要” means “need to” or “should” and gives the advice to stop. It comes before the action that is required. Use it when an action is necessary in a particular situation.

停止 “停止” means “stop”; here it means stop the stretching if the pain becomes worse. It directly names the action that should follow the warning condition. Use it when telling someone to end an activity or process.

持续 “持续” means “continue” or “persist”; in “如果疼痛持续”, it describes the pain remaining over time. It is followed by the symptom that continues. Use it when discussing a condition or activity that does not go away or end.

应该 “应该” means “should” and expresses the speaker’s recommended response if the pain continues. In “我可能应该去找专业人士看看”, it gives advice while “可能” makes the recommendation less definite. Use it when offering a sensible action or recommendation.

去 In “去找专业人士看看”, “去” means “go” and introduces movement toward seeking professional attention. It comes before the destination or purpose expressed by “找”. Use it when describing going somewhere or going to do something.

找 In “找专业人士看看”, “找” means “seek” or “look for”; here it means seek a professional person for an assessment. It is followed by the person being sought. Use it when trying to locate or consult someone who can help.

专业人士 “专业人士” means “professional” or “professional person”; here it refers to someone qualified to assess continuing pain. In “找专业人士看看”, it is the person the speaker should seek. Use it when referring generally to a qualified person without naming a specific profession.

看看 In “找专业人士看看”, “看看” means to have the professional take a look or assess the problem. The repeated form presents the consultation in a relatively light, practical way rather than describing a long process. Use it when asking someone to look at or check a situation.

尤其 “尤其” means “especially” and highlights the conditions that make professional help more important. It appears in “尤其是如果疼痛扩散，或者开始影响你的睡眠”. Use it when emphasizing one situation among several relevant situations.

是 In “尤其是如果疼痛扩散”, “是” helps focus “尤其” on the condition that follows; the phrase means “especially if”. Here it is not identifying a person or object. Use this expression to introduce a particularly important condition.

扩散 “扩散” means “spread”; here it describes pain extending to other areas. In “如果疼痛扩散”, it follows “疼痛” and names a change that should receive attention. Use it when a symptom, substance, or effect moves beyond its original area.

或者 “或者” means “or” and introduces an alternative warning condition after “疼痛扩散”. In the dialogue it connects two possible developments: pain spreading or beginning to affect sleep. Use it to present alternatives.

开始 In “开始影响你的睡眠”, “开始” means “start” or “begin” and marks the point when the effect on sleep begins. It comes before the action or effect that is beginning. Use it when describing the beginning of a new condition or activity.

影响 “影响” means “affect” or “have an effect on”; here it describes pain affecting sleep. In “影响你的睡眠”, the affected thing follows the verb. Use it when explaining how one situation changes or interferes with another.

睡眠 “睡眠” means “sleep”; here it refers to the person’s ability to sleep as affected by pain. In “影响你的睡眠”, it is the thing receiving the effect. Use it when discussing sleep quality or sleep as a health-related activity.

这 “这” means “this” and points to the current week in “这周”. It comes before the time noun to identify a specific period near the speaker’s present. Use it to refer to something current or nearby in time.

周 “周” means “week”; in “这周”, it identifies the period during which the speaker can make adjustments and track them. It commonly follows a demonstrative such as “这”. Use it when referring to a weekly time period.

可以 “可以” means “can” or “be able to”; here it expresses that the speaker can make adjustments and track their effects. It comes before the actions being proposed. Use it to describe ability or a possible course of action.

一些 “一些” means “some” and indicates an unspecified but limited number or amount of adjustments. In “一些小调整”, it comes before the description and noun. Use it when referring to more than one item without specifying the exact amount.

小 In “小调整”, “小” means “small” and describes the scale of the adjustments. It comes before the noun it modifies. Use it when emphasizing that a change is limited rather than major.

调整 “调整” means “adjustment” or “adjust”; here it refers to small changes to the speaker’s work setup or routine. In “做一些小调整”, it names the changes the speaker plans to make. Use it for practical changes intended to improve a situation.

记录 “记录” means “record” or “track”; here it means keeping track of whether the adjustments help. In “记录看看它们是否有帮助”, it introduces observation over time. Use it when writing down or monitoring results.

它们 “它们” means “they” or “them” for non-human things; here it refers to “一些小调整”. In “看看它们是否有帮助”, it is the thing being evaluated. Use it to refer back to multiple objects, actions, or changes already mentioned.

是否 “是否” means “whether” and introduces the question of if the adjustments are helpful. In “它们是否有帮助”, it forms an embedded yes-or-no question. Use it when reporting or checking whether a condition is true.

进行 In “持续进行的改变”, “进行” means “carry out” or “be carried out” and describes the changes as actions in progress. It appears before “的” to help describe “改变”. Use it when referring to an activity, process, or change being carried out.

改变 “改变” means “change” or “changes”; here it refers to the adjustments being made consistently. In “持续进行的改变”, it is the thing whose effect is easier to judge than one large change. Use it when discussing a modification to a situation, habit, or arrangement.

通常 “通常” means “usually” and presents the statement as a general tendency rather than an absolute rule. In “通常更容易判断”, it comes before the comparative description. Use it when describing what commonly happens.

比 “比” marks a comparison; in “比一次大的改变”, it introduces the change used as the comparison point. The structure compares the ease of judging consistent changes with one big change. Use it to compare two people, things, or situations.

一次 In “一次大的改变”, “一次” means “one-time” or “single” and emphasizes that the change happens as one event. It comes before the description of the change. Use it when distinguishing a single occurrence from repeated action.

大 In “一次大的改变”, “大” means “big” or “major” and describes the scale of the change. It comes before “的” and the noun phrase it modifies. Use it when contrasting a major change with smaller adjustments.

更 “更” means “more” and forms the comparison in “更容易判断”. It shows that judging the effect has a higher degree of ease for one option than another. Use it before an adjective when making a comparative statement.

容易 “容易” means “easy”; in “更容易判断”, it describes how easy it is to assess the effect of the changes. It is modified by “更” to form “easier”. Use it when describing the difficulty or simplicity of an action.

判断 “判断” means “judge” or “assess”; here it means assessing whether the changes have produced a useful effect. In “更容易判断效果”, it is followed by the result being assessed. Use it when forming an evaluation based on observations.

效果 “效果” means “effect” or “result”; here it refers to the results of the adjustments. In “判断效果”, it is the outcome being assessed. Use it when discussing whether an action or change has produced the intended benefit.

Grammar Points

一整天

一整天

yì zhěng tiān

all day

一整天表示持续整个白天的时间，放在动词或状态前后说明持续时长。

离……太远

离我太远

lí wǒ tài yuǎn

too far away from me

离表示与某人或某地的距离；太＋形容词表示程度超过合适范围。

Chinese Vocabulary

办公桌 noun

bàngōngzhuō desk

减轻 verb

jiǎnqīng reduce; relieve

离我太远 phrase

lí wǒ tài yuǎn too far away from me

屏幕 noun

píngmù screen

显示器 noun

xiǎnshìqì monitor

向前倾 verb

xiàng qián qīng lean forward

腰疼 phrase

yāo téng lower back pain

一整天 phrase

yì zhěng tiān all day

移近 verb

yí jìn move closer

椅子 noun

yǐzi chair

支撑 noun

zhīchēng support

足够 adj

zúgòu enough

Quiz

Spelling

Tap the letters to spell the word.

too far away from me

Show Answer

离我太远

chair

Show Answer

椅子

lean forward

Show Answer

向前倾

screen

Show Answer

屏幕