Office Syndrome

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• Symptoms
• Causes
• Treatment
• Prevention

Office Syndrome

Office Syndrome is not regarded as an ailment per se but rather encompasses a collection of muscle and spine symptoms associated with poor sitting posture while working. It often occurs to office workers who spend countless hours sitting in a fixed position in front of computer screens. They will likely develop office syndrome without realizing it.

Symptoms

• Pain in the neck, shoulder, back, and knee.
• Tingling and numbness of the fingers, arms, and feet.
• Muscle strain.
• Inflammation and swelling of tendons such as tennis elbow and De Quervain tenosynovitis.
• Headache and dizziness.
• Dry eyes
• Fatigue
• Insomnia
• Depression

Causes

Office Syndrome is primarily due to an unfavorable work environment. Inappropriate table height and improper computer screen and keyboard layouts contribute to an unnatural sitting posture. Adopting a slouched or hunched position with rounded shoulders leads to continuous muscle contraction, gradually weakening the core muscles and elevating tension in other muscle groups. Extended periods of gazing at computer screens can also lead to dry eyes and headaches. Additionally, psychological symptoms like depression, insomnia, and fatigue may manifest.

Treatment

Treatment approaches will vary depending on the specific symptoms and affected body parts, typically encompassing medications, physiotherapy, exercise, and alternative therapies like acupuncture.

Prevention

It is better to take preventive measures against office syndrome rather than deal with its symptoms and complications that arise later. With a few adjustments to the workplace environment and sitting postures, the problem of office syndrome is circumventable.

1. Maintain good posture: Sit upright with shoulders rolled backward and chin tucked in to properly adjust your spine. Proper working posture is of paramount importance.
2. Adjust your sitting position regularly: Change your sitting position every 1-2 hours to prevent muscle fatigue and avoid slouching. You can also modify the angle of your seat and refrain from sitting at the edge.
3. Incorporate exercise: Aim to exercise for 30 minutes three times a week at the least. Focus on exercises that strengthen your core muscles as they contribute to better posture.
4. Consider desk ergonomics: Ensure your computer screen and keyboard are directly in front of you, at an arm's length away, and aligned with or slightly below your eye level. There are now adjustable desks available for both sitting and standing positions.
5. Take regular breaks: Remember to take frequent breaks throughout the day to rest your eyes. Utilize this time to walk or stretch to relieve muscle strain from prolonged sitting and working.

Implementing these practices can significantly reduce the risk of developing office syndrome and promote a healthier work environment.