The current trendy disease among working-age individuals is undoubtedly “office syndrome,” which is increasingly prevalent day by day. This is due to the work behaviors of office workers, which vary from person to person. Some individuals may engage in risky behaviors, such as sitting hunched over, spending prolonged periods in front of computer screens without ergonomic adjustments, or working in an unsuitable work environment, such as desks and chairs that are too high. These factors can lead to physical discomfort and pain, and what we do in our daily lives can negatively impact our bodies, potentially causing a condition known as “office syndrome.”
What is Office Syndrome?
Office Syndrome, refers to a group of symptoms related to myofascial pain and discomfort. This condition, Myofascial Pain Syndrome, often occurs due to repetitive use of certain muscles over an extended and continuous period of time. The result of this can lead to muscle inflammation and persistent pain that radiates to other body parts. These symptoms can manifest from the neck, back, waist, shoulders, arms, and even extend to the wrists. If individuals experience Office Syndrome symptoms but do not seek immediate treatment upon its onset, the condition can worsen and the pain can spread, leading to chronic discomfort.
What causes Office Syndrome
Most of the muscle pain symptoms associated with Office Syndrome are commonly found in individuals who primarily work in office settings. This is due to work habits that involve prolonged and focused computer screen usage, often leading to neglect of bodily movements and changes in posture. Typically, there’s minimal physical activity or transitions, which results in various muscle groups becoming tense, contracted, and inflamed.
Symptoms of Office Syndrome
- Specific Muscle Pain : Occurrence of localized muscle pain, often with a generalized and unclear distribution. This pain is commonly felt around the neck, shoulders, back, hips, and lower back. It tends to be chronic and persistent.
- Chronic Headaches : Persistent headaches or migraines that stem from prolonged stress and prolonged use of the eyes focused on computer screens over an extended period.
- Back Pain : Back pain is a common symptom among Office Syndrome patients due to prolonged hours of continuous computer screen usage. Additionally, poor sitting posture contributes to the constant strain on the muscles, leading to consistent fatigue and stiffness. This is especially evident in those who habitually hunch their backs, including women who wear high heels while standing for extended periods in an office environment.
- Leg Pain and Numbness : Leg pain and numbness can arise from sitting in the same position for extended periods, leading to compression of blood vessels and disrupted blood circulation.
- Eye Strain : Blurry vision, eye fatigue, and discomfort resulting from prolonged and intense visual concentration on computer screens.
- Hand Tingling and Pain : Numbness and a locked feeling in fingers and hands caused by extended use of computer mice without variation in hand movements. This constant pressure on nerves can lead to inflammation and pain.
- Muscle Inflammation : Swelling or tenderness in muscles, often occurring in the shoulders, elbows, ankles, knees, and wrists. Such inflammation can result from accidents, vigorous activities, or excessive and repetitive use, leading to localized pain and discomfort.
Treatment of Office Syndrome
There are many methods, including treating office syndrome with medicine. working environment adjustment physical therapy to stretch Exercise to treat back pain and increase physical fitness. and adjust the car’s posture to be correct Treatment with alternative sciences such as acupuncture, Thai massage, etc.
Initially, the treatment will focus on physical therapy. Behavior modification, which is the solution to the root cause of office syndrome. And can cause the injury of the body in that part to be reduced.
- Reduce muscle pain caused by muscle tension and inflammation. Avoid using or limiting movement of the affected joints such as shoulders, wrists, and elbows. Physical therapy or using assistive devices may be necessary in some cases.
- Stretching the muscles properly is essential as it helps lengthen tendons and muscle fibers, improving joint flexibility and range of motion. This can prevent muscle fiber tears and reduce the risk of injuries.
- Minimize risk factors that contribute to pain. Avoid prolonged repetitive tasks in the same posture, incorrect work postures, and ensure that frequently used items are within easy reach without needing to bend or stretch excessively. Manage work and rest schedules appropriately.
- Adjust your working posture according to ergonomic principles by adjusting the equipment you use, including the desk, chair, workspace lighting, computer screen, and other tools, to make them suitable for your body.
- Traditional Thai massage is the primary method of pain relief that humans have known since ancient times. It’s a natural technique that stems from experiential learning, such as pressing and kneading directly on the painful areas.
- Acupuncture, utilizing mechanisms to suppress pain, helps release neurotransmitters to affect the central nervous system at the spinal cord level. This assists in pain relief, relaxes muscular trigger points, and balances various organs to a normal state.
- Taking medication is a personal matter for everyone. Therefore, before taking any medication, it’s essential to carefully read the label every time and strictly follow the instructions to ensure the medication’s efficacy.
- Engaging in physical exercise is crucial for office syndrome treatment. If your muscles are not flexible and strong enough, they won’t be able to withstand continuous use over extended periods. This could lead to recurring office syndrome that doesn’t go away.
- In this condition, exercise is crucial and can be divided into two main types, namely:
- Exercise for stretching and elongating muscles aims to enhance flexibility and reduce muscle tension often caused by prolonged repetitive activities. This stretching can be started even while experiencing pain.
- Exercise for strengthening muscles is intended to build endurance and strength in specific muscle groups. This allows these muscles to perform continuous tasks for longer periods. Such strength-building exercises are typically initiated when acute pain subsides. They often begin with isometric strengthening exercises, as these tend not to exacerbate acute pain. Subsequently, other forms of strength-building exercises can be gradually introduced in sequence.
Prevention of Office Syndrome
Preventing pain from work-related activities and achieving positive results on your own can be done through the following methods:
- Adapting the work environment to be ergonomic.
- Exercising to strengthen muscles should focus on movements involving various body parts, particularly muscles and tendons that are prone to pain.
- Stretching muscles to relieve tension in muscles used during work.
- Take breaks every hour while sitting to stand, walk around, or change positions to allow your body to rest within itself. Alternatively, find time to take a relaxing walk and give your muscles and eyes a break every hour for the best results.
- Perform light exercises using nearby objects, like using a water bottle on your work desk or squeezing a stress ball to exercise your hands.
- Using supportive equipment for prevention should not be purchased and used without consulting a doctor.
- If you find that muscle pain persists despite stretching, adjusting your work posture, or providing self-care, consult a specialized physician immediately regarding your office syndrome symptoms.
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