Office workers make up the majority of modern city life which they spend their days sitting in the same position and staring at computer screens for a long period of time. Although it might not seem to be a harmful or unhealthy way to live, but what most people don’t know is such lifestyle can lead to serious consequences – office syndrome.
Office syndrome is a group of symptoms related to unhealthy sitting postures – sitting in the same position for a long period of time usually in an office setting. This unhealthy habit causes pain and soreness in the muscle and spine which leads to more symptoms including headaches, shoulder and neck pain, numb fingers and arms, and weak eyesight and dry eyes. These symptoms may sound normal, but it could result in chronic pain and as worst as abnormalities in the spine.
So how do we prevent them?
1. Create friendly working environment
Most important factor that may cause office syndrome is the setting of your working desk. Your computer screen and keyboard should be facing you. The screen should be a little over your eye line and about 60cm away from you. There should be a space for you the move your arms comfortably. Using mouse and keyboard pad can also help prevent pain in your wrists. Setting up the right working table will ensure that your posture remains aligned, and your muscles are not strained.
2. Stretch Often
The main cause of office syndrome is sitting in the same position for a long period of time. Thus, stretching every hour is very crucial. There are basic exercise routines you can do right from your workspace such as twist, sit and stand, head and shoulder roll, arm and neck stretch, wrist stretch, ankle roll, etc. This will help loosen muscles and improve circulation.
3. Sit Correctly
Sitting in the right posture will help prevent back, shoulder, and neck pain. When sitting at the desk, you should sit straightly. Your wrists should be straight when you are typing. Your elbow shouldn’t be extended, and your knees should be at ninety-degrees angle. Make sure you avoid sitting with your legs crossed or sitting on the edge of your seat. Using a back-supporting chair could be an option to improve your sitting posture. Moreover, changing your posture frequently also allow your muscle to rest and avoid prolonged strain.
4. Rest your eyes
Staring at screens for a long period of time causes dry and tired eyes which could further lead to weak eyesight and headaches. Therefore, ensure your eyes get a rest from computer every 30 minutes. You can close your eyes for a minute or basically look away from screens. You can also exercise your eye muscles by moving your eyes around.
5. Get enough sleep
Fatigue puts you at a higher risk for office syndrome because you are more likely to forget to change your positions and exercise your muscles. Being tired also strain your eyes while working at your computer. Thus, ensuring you get enough sleep at night will help prevent these problems.
6. Drink Plenty of Water
Dehydration is one of the main causes of muscle injuries. Ensure you drink enough water throughout the day as it will keep your body hydrated and maintain healthy circulation for your muscles. Water works as lubricants for joints which prevent inflammation that leads to pain. Healthier options include drinking vitamin infused or electrolyte water which act as a fuel for muscles.
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