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Office Syndrome, a popular disease in the lives of working people

 Office Syndrome

What is it? What is it caused by?

Office syndrome is a group of symptoms caused by sitting in front of a computer for a long time. Using inappropriate working postures for a long period of time causing abnormalities in the body's systems. Especially the bone system, tendons, muscles, or eyes that have to play a heavy role while doing these activities.




Groups at risk for office syndrome

Previously, Office Syndrome usually occurred in workers aged 30-40 years, but nowadays working in front of a computer is not limited to just office workers or general workers. The new generation has to use computers for their education from an early age. This causes office syndrome to occur as young as 20 years of age or younger. Including the elderly who are now increasingly turning to various technologies as well, making the risk group of office syndrome no longer limited to just working age people.

What symptoms are at risk? Office Syndrome

-Muscle pain in any part such as the neck, shoulders, shoulder blades when working in a certain position repeatedly for a long time.

-Chronic back pain caused by sitting in front of a computer for many hours or working in the wrong position, hunched over. It can cause neck muscles to become tired and tense all the time, including work that requires standing for long periods of time, especially for women who wear high heels.

-Pain and stiffness in the legs or tingling, numbness caused by sitting for a long time causes the veins to be compressed and results in abnormal blood flow.

-Eye pain and blurred vision due to looking at a computer screen for a long time or using your eyes hard for a long time.

-Numb hands, trigger fingers, and wrist pain from using a computer and holding the mouse in the same position for a long time. This causes the muscles to press on the nerves and tendons until they become inflamed. Fibrosis causes pain in the nerve endings, finger or wrist locks.


Adjust your work style to prevent office syndrome.

Adjust behavior and work environment

-Schedule regular breaks, every 2-3 hours or sooner.

-Get up and move or exercise to relax your muscles.

-Change your posture and don't stay in one position for too long.

-Choose tables and chairs that are appropriate for your body.

-Adjust the correct sitting level and adjust your sitting position correctly, that is, sit with your back straight. The computer screen must be at eye level. Do not bend or lift and do not lift your shoulders while working.

In the event that the pain is severe, the next step of treatment is to use painkillers to reduce the pain and make it more comfortable.

Regular exercise

Cardio exercise such as running, swimming, and cycling helps to increase blood circulation, strengthen muscles, protect tendons and joints, and maintain flexibility.

Exercise to strengthen muscles, such as rotating, tilting, and strengthening core muscles, such as Pilates exercises. This will reduce the chance of injury to the spine that is directly affected by our sitting position.

Stretching exercises are beneficial in stretching and exercising various muscles, allowing joints to move normally. Reduce muscle stiffness and fatigue.

6 stretching exercises to prevent office syndrome

Position 1

Hands clasped above the nape of the neck, back straight, neck not strained, press the head so that the neck is bent down until the back of the neck is tight. Count 1-10 slowly, then slowly relax the hands.


Position 2

Use your right hand to hold onto the edge of the chair and use your left hand to pass behind the right side of your head. Press down until you feel tightness in the neck and right shoulder muscles. Count 1-10 slowly, then slowly release your hand. Do it alternating with the other side.


Position 3

Raise your right arm to the left in a straight elbow position. Take your left hand and bend it at the elbow. Push your right arm above the elbow towards your body, count 1-10 slowly, slowly relax your hand, and alternate with the other side.


Position 4

Lift your right arm above your head. Bend your right elbow until your right hand touches your left shoulder. Use your left hand to push your right elbow towards your body and hold. Count 1-10 slowly, alternating with the other hand.


Position 5

Stretch your right arm forward and tilt your wrist upwards. Use your left hand to push the finger area to wiggle the wrist up towards you until it feels tight. Count 1-10 slowly, alternating with the other hand.


Position 6

Stretch your right arm forward and tilt your wrist down. Use your left hand to push the back of your hand to curl your wrist down towards you until it feels tight. Count slowly from 1-10, alternating with the other hand.


Resources

https://kdmshospital.com/

https://www.rama.mahidol.ac.th/

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