Changing Habits to Stay Away from Office Syndrome

Adjust Your Habits to Avoid Office Syndrome

Have you ever heard the term “teenagers with back pain”? This problem has become common among office workers who have to sit for long hours, which can lead to office syndrome if habits are not adjusted. Accumulated aches and pains can negatively impact your health in the long run.

Why should we care?
Office syndrome is caused by sedentary behavior and an unsuitable work environment, such as:

• Sitting in the same position for long periods

• Desk and chair that do not support your body

• Improper positioning of the computer screen, keyboard, and mouse

Common symptoms include neck, shoulder, and back pain, as well as eye strain. If left untreated, it can lead to more severe health problems.

How to prevent office syndrome

1. Set up an ergonomic work environment

• Use an adjustable desk to switch between sitting and standing

• Choose a chair with back support

• Adjust the computer screen to eye level

2. Change your posture regularly

• Stand up or walk around every 30-60 minutes

• Avoid sitting cross-legged for long periods, as it can affect your spine

3. Stretch your muscles throughout the day

• Rotate your shoulders, tilt your neck, or stretch your back every hour

• Exercise your wrists and fingers to reduce numbness and discomfort

4. Exercise regularly

• Walk, run, swim, or do yoga at least 3-5 times a week

• Strengthen your muscles and bones

5. Take care of your overall health

• Get enough sleep, at least 6-8 hours per night

• Drink enough water, around 6-8 glasses per day

• Eat a balanced diet, and reduce the intake of fried foods, fats, and sugar

 Summary
Preventing office syndrome is not difficult if we adjust our habits and environment to be more suitable, move our bodies regularly, and maintain good health. Let’s stop being the "teenagers with back pain"!

Source: ThaiSook for the health and happiness of Thai people
Reference: Health Promotion Foundation (HPF)