Most people spend more than one-third of their day sitting in an office doing repetitive tasks, such as typing on a computer. Sitting in long meetings or performing tasks with repetitive gestures Or if the body has used the same muscles repeatedly for a long time. Until causing the body to always have pain. That causes the body to begin experiencing symptoms called Office Syndrome (Office Syndrome)

which these abnormal symptoms May affect overall health in the long term In addition, lack of movement leads to obesity and various chronic non-communicable diseases that we call NCDs or Non-Communicable Diseases.

We can observe symptoms of abnormalities in our own musculoskeletal system.such as

• Tight, aching muscles, usually in the neck, shoulders, and lower back.
• Neck pain that spreads to a headache, similar to a migraine or a headache on one side of the head
• Have you ever experienced numbness in the tips of your hands and feet?

Exercise recommendations for people with office syndrome

Exercise to treat office syndrome should be performed by a specialist such as a doctor, trainer, or physical therapist. to give advice along with exercise tools that are suitable for each person

Because if we exercise or move our body in an incorrect position Will cause injury to the body. and more inflammation than before For people with disorders of the musculoskeletal system

Exercises that are appropriate for specific areas such as the neck, shoulders, and lower back. which is the most common symptom of office syndrome Thus increasing the strength and flexibility of the muscles and joints in that area, such as

• Exercises that build strength in the neck muscles. Also known as Cervical RotationTo strengthen the muscles that help in rotating the neck. and supports the structure of the cervical spine When the muscles in the neck are strong, it will prevent injuries from lifting things overhead.
• Exercises that strengthen the muscles in the chest and core that are used to rotate the body. Also known as Lumbar or ThoracicRotation is a group of muscles that help support the body when it rotates.
• Exercises that strengthen the muscles in the chest and core used to bend and lift. Also known as Lumbar or Thoracic FlexionIt is a group of muscles that line the abdomen. Helps create stability for the body in movement. If this muscle is strong It will help reduce back pain very well.
• Exercises that strengthen the muscles in the chest and torso that are used to tilt the body to the side. Also known as Lumbar or Thoracic Lateral FlexionThis is a group of muscles that support the body when it moves.

When we exercise to make our body strong It will help reduce injuries that will occur to the spine. Because if the muscles are not strong, the spine will lack support from the muscles and cause injuries such as herniated discs.

In addition to exercise The best way to help prevent Office Syndrome is to change your work behavior and adjust your working posture correctly, such as:

• Adjust the level of the work desk and appropriate work chairs
• Adjust your sitting posture correctly. Keep the computer screen at eye level, don't bend or look up too much, don't lift your shoulders, and sit with a straight back.
• You should get up and stretch every two hours to keep your body moving. and reduce muscle pain and spasms

Start adjusting your lifestyle habits. Start exercising properly and adjust the office environment around you. From today for better health and have a long, quality life

Best wishes from BDMS Wellness Clinic

Call: 028269999

LINE: @bdmswellnessclinic