Oct 10, 2023

Office Syndrome, a common illness among office workers

Office Syndrome, or commonly known as "chronic neck, shoulder, and back pain," is
a prevalent issue among office workers. It refers to various health problems that arise from
prolonged sitting and repetitive behaviors in the same environment. This condition can have
severe consequences on both physical and mental well-being for individuals in the
workforce.
Rema Wellness provides informative articles that share knowledge about Office
Syndrome, including its causes, symptoms, and proper treatment methods for both
short-term and long-term relief. This includes guidance on adjusting the work environment
and behaviors, engaging in regular exercise, and even physical therapy.

Let's familiarize ourselves with the symptoms of Office Syndrome.
Office Syndrome is characterized by a group of symptoms including muscle and
tissue pain, as well as inflammation and discomfort. It often occurs among office workers
who spend long hours sitting or working with computers and mobile devices.

Causes of Office Syndrome
One of the primary causes of Office Syndrome is repetitive use of the same muscles
for an extended period without changing positions. This includes improper ergonomics and
unsuitable postures. When muscles become tense and tight, they can create tension and
pull on other muscles, resulting in pain that may initially start in one area but can spread and
become difficult to pinpoint.
Lack of physical activity during long periods of sitting also contributes to muscle
imbalance and constant tension. The repetitive and prolonged use of certain muscles without
proper stretching or movement can lead to muscle strain, stiffness, or even the formation of
tender knots. This can result in chronic pain and discomfort in areas such as the back, neck,
shoulders, and hips.
Aside from the physical ailments, Office Syndrome can also have negative effects on
mental health. The nature of office work can often lead to increased stress levels, anxiety,
and decreased overall mood and emotions. Additionally, the lack of physical movement and
exposure to fresh air can contribute to feelings of fatigue and mental exhaustion, affecting
focus and motivation in the workplace.
It is crucial for individuals experiencing Office Syndrome to take proactive measures
to prevent and alleviate symptoms. This includes incorporating regular breaks, practicing
proper ergonomics, engaging in physical activity, and seeking medical attention if necessary.
Remember, maintaining a healthy work-life balance and prioritizing self-care are
essential in combating Office Syndrome and promoting overall well-being.

Symptoms of Office Syndrome
Office syndrome refers to a collection of symptoms that commonly occur in
individuals who spend long hours working in an office environment. The most frequently
encountered symptoms include:
1. Muscular and soft tissue pain: This is the most common symptom of office
syndrome. It typically starts with aching muscles in the neck, shoulders, back, and hips, and
often becomes chronic due to improper daily habits and behaviors.
2. Compressed nerves in the wrist: This occurs when there is soft tissue
inflammation in the wrist area (on the palm side). The nerves in that area can become
compressed, leading to pain and tingling sensations in the fingers, palm, or arm.
3. Trigger finger: This condition is caused by repetitive and excessive force on the
fingers, resulting in inflammation and irritation of the tendon sheaths and the flexor tendons
in the fingers. It is commonly observed in individuals who perform household chores, such
as sweeping or carrying heavy objects, as well as in office workers who frequently use a
computer mouse.
4. Tendonitis: Tendonitis is the inflammation or irritation of a tendon. It often results
in swelling or pain in areas such as the shoulder, elbow, ankle, knee, or wrist. It can be
caused by accidents, excessive physical activity, strenuous exercise, or repetitive
movements.
In addition to the aforementioned symptoms, there are other secondary symptoms
associated with office syndrome, including:
5. Dry eyes: This occurs when the tear glands do not produce enough tears due to
excessive staring at computer screens or prolonged use of smartphones.
6. Eye strain: Eye strain can result from prolonged staring at computer screens or
smartphones without taking breaks. In many cases, eye strain can lead to headaches.
7. Headaches: Headaches caused by office syndrome can result from tense and
tight muscles in the neck and shoulders, which restrict blood flow to the brain. This can also
be accompanied by eye pain or dry eyes and may sometimes develop into migraines.
8. Back pain: Back pain can occur when sitting or standing in improper postures for
extended periods or when using the back muscles excessively. This can lead to muscle
stiffness and injury.
Furthermore, office syndrome can also include symptoms related to spinal issues,
often due to improper sitting positions while working. Some severe conditions that require
immediate attention include cervical radiculopathy, herniated discs, or spinal stenosis.
It is important to be aware of these symptoms and take preventive measures to
minimize the risk of office syndrome. Regular breaks, proper ergonomic setup, stretching
exercises, and maintaining good posture are some of the strategies that can help alleviate or

prevent these symptoms. Remember to consult with a healthcare professional for a proper
diagnosis and treatment if needed.

Guidelines for self-observation of office syndrome symptoms
The symptoms of office syndrome can be observed from chronic pain, which may
start as mild pain and progress to severe pain. There may be a dull, lingering pain that can
radiate to different parts of the body. These pain symptoms can come and go or be
persistent. They can occur in various parts of the body, including:
- Upper body: head, eyes, neck, shoulders, upper back, hands, wrists, and elbows.
- Lower body: hips, thighs, knees, and ankles.
It is important to note that patients often experience frequent or chronic symptoms.
Some individuals may even develop headaches. As the condition worsens, it becomes
difficult to pinpoint the exact location of the pain because it tends to be widespread. This is
due to the interconnected muscles and nerves that contribute to the sensation of pain.
Additionally, patients may experience tingling or numbness, which are symptoms of the
autonomic nervous system disorder associated with office syndrome.

Treatment strategies for office syndrome
To combat office syndrome, it is recommended to engage in regular physical activity
and body movement throughout the day. Simple strategies such as stretching every hour for
a short period, exercising at your desk, and taking walks during breaks can help alleviate
tension and reduce the occurrence of office syndrome symptoms.
Addressing office syndrome symptoms typically begins with behavioral changes
followed by physical therapy to prevent or alleviate symptoms. Since office syndrome is
caused by prolonged inappropriate posture, making behavioral changes is crucial. If
behavioral changes do not yield significant improvement, it is advisable to consult a
physician. Treatment for office syndrome can involve various methods, grouped into the
following categories:
1. Symptom-based treatments for short-term relief:
These are simple treatments or exercises that help relieve muscle fatigue and
prevent worsening symptoms. They are often used to reduce pain in the neck, shoulders,
upper back, chest, and abdomen. Some examples include:
1.1 Stretching muscles while working: Stretching every 2-3 hours, focusing on upper
and lower body muscles, and changing positions every hour. This is particularly beneficial for
individuals who work in office settings and experience frequent pain.
1.2 Massage therapy: Utilizing massage techniques or using pain relief creams, gel
patches, or taking pain medication.

2.How to fix office syndrome in the long term?
2.1 Adjusting behavior and work environment: This includes taking regular breaks,
which means getting up and moving around or doing muscle relaxation exercises. It is
important to change positions every hour and choose a desk and chair that are suitable for
your posture. The sitting level should be adjusted correctly, and you should sit with a straight
back. The computer screen should be at eye level, avoiding tilting or bending, and the
shoulders should not be raised while working.
2.2 Regular exercise: Regular exercise can help improve circulation and strengthen
muscles related to movement. There are various types of exercise options, such as
cardiovascular exercises like running, swimming, or cycling, which can improve circulation
and strengthen muscles. Stretching exercises can help improve flexibility and prevent
muscle and joint stiffness. Strength training exercises can help strengthen the muscles
involved in our movements, such as rotating and bending. Exercises that focus on the core
muscles, such as Pilates, can help reduce the risk of back injuries, which are often affected
by our sitting posture. Stretching exercises can also be beneficial in stretching and
conditioning different muscle groups, helping to maintain normal joint mobility and reduce
muscle tightness and fatigue.
If you have tried changing your habits but still experience muscle pain, chronic pain,
difficulty sleeping, weakness in your arms or legs, or other complications, it is recommended
to see a doctor for a thorough evaluation of the underlying cause.
3. Treatment by seeing a doctor or alternative medicine practitioners
3.1 Medication:should be taken under the care of a doctor. The doctor should
prescribe the appropriate medication based on the symptoms. Before taking any medication,
it is necessary to read the label carefully and follow the instructions strictly to ensure the
effectiveness of the medication.
3.2 Physical therapy treatment: involves using various physical therapy tools
according to the suitability of the symptoms, such as ultrasound, laser therapy, electrical
stimulation, and heat therapy. Stretching exercises are also performed to relax the muscles.
3.3 Acupuncture: a practice rooted in traditional Chinese medicine, is used to
alleviate pain. It stimulates the release of neurotransmitters to affect the central nervous
system at the spinal cord level, helping to relieve pain, relax muscles, and restore balance to
various organs.
3.4 Thai massage: a practice rooted in Thai traditional medicine, helps to relax tense
muscles and improve blood circulation in areas with pain. It can help reduce headaches.
Office syndrome can be treated with Thai massage, focusing on the neck, shoulders, and
upper back.
Rema Wellness offers alternative medical treatments, including Thai massage, to
relieve your muscle aches. Our therapists provide neck, shoulder, and back massages to
alleviate muscle tension, followed by the application of a special massage cream that helps
treat chronic muscle pain. Massage also helps the body relax from work-related stress.

In summary, office syndrome can pose significant health risks for individuals due to
physical and mental health issues associated with prolonged sitting and working. It is
important to make ergonomic adjustments and engage in regular exercise. Remember,
taking care of your own health should always be a top priority.