In this era where many people have to sit in front of a computer for long periods of time , office syndrome has become a common health problem among working-age people. If left untreated or without changing behavior, it can cause dangers later. This article will help you understand more about office syndrome so you can prevent and take care of your health properly.
What is office syndrome ?
Office syndrome is a group of muscle and fascia pain caused by repetitive use of the same muscles over a long period of time, such as sitting in the same position for a long time, using a computer for several hours, and an unfavorable work environment. หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล This results in muscle inflammation and pain in various organs. If left untreated, it can lead to serious health problems in the long term, such as herniated discs, scoliosis, and weak limbs.
What symptoms are considered office syndrome?
- Pain in the neck, shoulders and back from sitting and looking down at a computer screen for a long time.
- Lower back pain due to improper sitting posture
- Wrist and finger pain from repetitive use of the mouse and keyboard
- Dry eyes, tired eyes, blurred vision from staring at the screen for too long
- Chronic headaches may be caused by stress and straining of the eyes.
- Feeling tired all the time, even without exerting much effort
- Numbness in the arms and legs due to poor blood circulation
Treatment of office syndrome
- Physical therapy helps relieve muscle aches and pains through massage, hot and cold compresses, and targeted physical therapy. Specialists will assess symptoms and develop a treatment plan that is appropriate for each individual.
- Use of medication to relieve symptoms In cases of severe pain, the doctor may consider prescribing painkillers or muscle relaxants, but these should only be used under the advice of a doctor.
- Behavior modification is the most important thing in treating office syndrome, including adjusting your working posture, resting your eyes periodically, and exercising regularly.
Prevent office syndrome with these 5 methods
Prevention is better than cure, especially for office syndrome, which can be prevented by changing your behavior and work environment. Let’s take a look at some easy ways to prevent it.
1. Choose a table and chair that are appropriate for your body shape.
Selecting the right chair and desk is an important factor in preventing office syndrome. Choose a healthy chair that is designed to support the sitter’s body efficiently, has armrests at an appropriate level, and can adjust the height. The desk should be at an appropriate height, not requiring excessive bending or tilting, and have enough space to place equipment in the correct position.
2. Sit and work in the correct position.
Correct sitting position can greatly reduce the risk of office syndrome. You should sit with your back straight, leaning against the back of the chair, feet flat on the floor, the computer screen at eye level, and place the keyboard and mouse in a position where your wrists are not bent too much. You should also get up and change positions every 1-2 hours so that your body does not stay in the same position for too long.
3. Rest your eyes every 1 hour.
Staring at a computer screen for a long time is a major cause of office syndrome related to eyesight. You should use the 20-20-20 rule: every 20 minutes, look 20 feet away for 20 seconds to give your eye muscles a rest. Blink frequently and adjust the screen brightness to suit the environment. You may also use blue light filtering glasses to help reduce eye fatigue.
4. Create a comfortable working environment.
The working environment has a great effect on the occurrence of office syndrome. There should be sufficient lighting, not reflecting into the eyes or computer screen, suitable room temperature, good ventilation, and equipment arranged so that it is easy to grab and use, without having to bend or reach too much. Having small plants on your work desk can also help you feel relaxed and reduce stress.
5. Stretching exercises
Regular exercise and stretching can effectively prevent office syndrome. You should do neck, shoulder, and back exercises during the day, even if you are sitting at a desk. You should also find time to exercise regularly at least 3-4 times a week to strengthen your muscles and circulatory system.
Preventing and taking care of yourself from office syndrome is not difficult. Just pay attention to your work behavior and take care of your health regularly. You can reduce the risk and relieve various symptoms.