Office diseases are common diseases among office workers. This is not a disease, the main cause comes from sitting for too long in the office and sedentary. So are you suffering from this “disease”?
Office disease refers to a diverse group of symptoms that include inflammation of the muscles of the neck, shoulders, and back. These symptoms are caused by repetitive muscle contractions for long periods of time in an incorrect position such as sitting in front of a computer screen for hours at a time. This can affect posture and the ability to function or move normally, leading to other health problems, for example headaches and nervousness.
Learn about the symptoms of “office sickness”
Here are the conditions you may experience if you have this syndrome:
- Myofascial pain syndrome: Myofascial pain syndrome is associated with a chronic pain disorder. In this condition, pressure on sensitive points in the muscle (trigger points) causes pain and compression in the affected muscle, for example, the neck, shoulder, and shoulder blades.
- Carpal tunnel syndrome: Carpal tunnel syndrome causes pain, numbness, and tingling in the hands, wrists, and arms. This condition occurs when the median nerve, one of the main nerves of the hand, is squeezed or compressed as it moves through the wrist.
- Tendonitis: Tendonitis is an inflammation of the tendons that usually affects the elbows, wrists, fingers, thighs, and other parts of the body.
- Patella syndrome: Patellar syndrome is a broad term used to describe pain in the front of the knee and around the kneecap.
Neck, shoulder and back pain is the most common disease of office workers
Causes of office disease
Office disease syndrome is caused by repetitive use of certain muscles during work with poor posture. Besides, the inappropriate working environment is the main cause of these symptoms. The desk height, the position of the computer and the keyboard are not suitable leading to an unnatural and comfortable sitting posture. Sitting or slouching, gradually leading to weakness in major muscles and increased tension in other muscle groups.
Other causes may be related to excessive stress and insufficient sleep. In addition, physiological abnormalities, such as muscle imbalance and spinal deformity, can be the cause of this syndrome.
Prevention of office disease symptoms
Office sickness can easily be prevented by following these recommendations:
Create a healthy working environment
The computer mouse and keyboard should be placed in front at a comfortable distance from the arm. The computer screen should be an arm’s length away from you and at or slightly below your line of sight.
Proper lighting can reduce eye strain and headaches. Sitting by an office window can increase alertness, and exposure to bright light also enhances productivity as well as regulates sleep.
Proper posture should be maintained by sitting with your back straight, shoulders back, and chin tucked to lengthen your spine and thighs parallel to the floor. The bend of the knee should not exceed 90 degrees. If the foot cannot touch the floor, a foot support can be used.
An airy working space has an important effect on health
Adjust your sitting posture regularly
It is recommended to change the sitting position every 1-2 hours to avoid muscle fatigue and muscle laxity later. You can also change your seating angle and avoid sitting on the edge of the chair. At the same time, you should also take a short time to rest your eyes. This is also a good time to relax or go for a walk.
Avoid all unhealthy behaviors
Excessive use of mobile phones and tablets should be avoided, especially before going to bed. Not only does this damage vision, constant use of these devices can also cause additional muscle tension around the neck, shoulders, and shoulder blades.
Get enough rest and nutrition
For a healthy body, it is recommended to maintain adequate sleep, an average of 7-9 hours per night. Consuming the five food groups in appropriate portions at each meal and drinking enough water is also essential.
Short movement between work sessions is essential
All forms of physical activity play an important role in boosting immune function, helping to reduce the risk of infection as well as recover faster if infected. It is easy to start a home workout routine with a variety of activities, such as cleaning the house, gardening, dancing using social media, and playing physically active games.
In addition, you should spend a few minutes for short movements between working hours, Do not sit for too long so that the muscles are tight and tired.
Workshop on Training office guests: The secret every PT needs to know
Office disease is quite common among young people today and you may be taking it lightly. However, in the long run, its consequences are difficult to predict. Understanding this, LEEP Academy organizes a workshop Training office guests: The secret every PT needs to know taught by 2 Master Trainers Airic Ho and Nguyen Dac Chi to help coaches and office workers better understand common office diseases and how to properly handle them. Specific content as follows:
Posture adjustment: How to stand, sit, walk as well as sleeping position
Exercises to correct posture: Instructions for basic posture correction exercises for office workers
- Anatomy, kinematics, range of motion
- How to exercise the spine in a scientific and appropriate way
Knowledge of core muscles (core muscles)
- What is local core, global core?
- The function and importance of the core muscles in movement and daily activities.
- What are the techniques using core: bracing? What is drawing in?
- What are trigger points? Why do trigger points appear in the body?
- How to release trigger points on the body
- In the office: Practice self-stretching exercises at your desk and stretch with your dynamism at the office with static stretching and dynamic stretching.
- At home: Mobility exercises for the whole body at home
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.