Office syndrome is a group of muscle and fascial pain conditions caused by working in the same repetitive posture and sitting still for long periods. In an age where we use computers and mobile phones more and more, this condition is increasingly common among working-age people and anyone who spends long hours in front of a screen. The good news is that most symptoms can be prevented and treated if you adjust your habits and care for your body the right way.
What is office syndrome?
Office syndrome is a myofascial pain syndrome caused by using the same muscle group continuously for a long time without rest, leaving the muscles in sustained tension, with tender spots (trigger points) and chronic inflammation. As this builds up, it turns into chronic pain that interferes with work and daily life.
Common symptoms
- Pain in the neck, upper back, shoulders, shoulder blades and back, especially after sitting and working for a long time
- Headache from muscle tension (tension headache)
- Numbness or weakness in the hands, which may be caused by nerve compression — such as carpal tunnel syndrome
- Eye strain and eye pain from staring at a screen for long periods
Causes
Office syndrome usually results from several factors combined, including:
- Sitting and working in the same position continuously for a long time without getting up to move
- A sitting posture that does not follow ergonomics — such as bending the neck, hunching the shoulders, or slouching the back
- A computer screen that is not at eye level, forcing you to bend or tilt the neck
- Not getting up to move or stretch the body during the day
- Stress and insufficient rest, which make the muscles more tense
Adjusting your posture and workstation (ergonomics)
Setting up your workstation and sitting posture properly according to ergonomics is the key foundation for preventing and reducing symptoms.
- Position the computer screen so its top edge is at eye level, about an arm's length away
- Sit with a straight back, leaning against the backrest, with support for the lower back
- Keep your feet flat on the floor, with your knees and elbows at about a 90-degree angle
- Place the keyboard and mouse so your wrists stay in a straight line, not bent up or down
Take breaks and stretch your muscles
Besides setting up your desk properly, taking breaks and stretching your muscles during the day helps greatly to reduce the build-up of tension.
- Use the 20-20-20 rule — every 20 minutes, rest your eyes by looking at something about 20 feet away for 20 seconds
- Stand up, walk, or stretch your body every hour
- Do simple neck, upper-back and shoulder stretches regularly to release tension
- Do exercises to strengthen your core muscles to support sitting and working
Treatment at the clinic
When adjusting your habits and posture is not enough, there are several more treatment options — such as physiotherapy, exercise therapy, muscle relaxants and pain relievers — which help reduce chronic muscle pain. Doctor Chat Clinic is run by a specialist in occupational disease, providing advice and a treatment plan suited to each individual.
See a doctor if you have these symptoms
- Pain lasting more than 1–2 weeks that does not improve
- Pain that radiates down the arm or leg
- Numbness or weakness in the hands or feet
- Pain severe enough to affect your work and daily life
