When one steps into working age, what cannot be escaped is back pain, which almost every salaried person has to meet. The symptoms of office syndrome greatly affect the living of daily life, both effectiveness at work decreasing and stress increasing. Knowing the way to treat and prevent office syndrome is therefore an important thing, in order to avoid the arising of back pain.

What is office syndrome?

Office Syndrome, the popular disease of office workers, is a group of symptoms of chronic muscle pain in which tender points are found in the muscle (Trigger Point, Taut Band) or fascia in the muscle layer (Myofascial Pain Syndrome), as well as pain or numbness from inflammation of the tissue and the tendons, which causes pain radiating along the various parts of the body, depending on the bundle of each particular muscle. It is met often in office workers who have to sit working in front of a computer screen for a long time in an unsuitable posture, without moving or changing posture, so that the muscles develop symptoms of tightness and inflammation. Besides this it can also arise from an unsuitable working environment.

The causes of the arising of office syndrome

Office syndrome arises from many factors related to the environment and the behaviour of work in the office. The main cause comes from sitting in the same posture for a long time, particularly a sitting posture that is not hygienic, such as bending the neck too much in order to look at the computer screen, sitting with a hunched back, or twisting the body in order to use work equipment. Using the muscles repeatedly for a long time, such as typing, clicking the mouse, or holding the telephone between the shoulder and the ear, causes tightness of the muscles in the muscle layer.

The factors that give rise to office syndrome

Sitting in the same posture for a long time
A working sitting posture that is not hygienic
Using the muscles repeatedly and continuously
Office equipment unsuited to the body
Stress and pressure from work
A lack of suitable breaks to change position

What are the symptoms of office syndrome?

The symptoms of office syndrome that give cause for concern

Pain in the neck, the upper back, the shoulders, and the upper back
Pain in the lower back
Pain in the wrist and the fingers
Numbness at the fingertips
Headache, tightness at the temples
Abnormal symptoms of the eyes, such as dry eyes and blurred eyes
Exhaustion, tiredness, no concentration at work

Adjusting behaviour: the approach to treating office syndrome by yourself

The symptoms of office syndrome come from the behaviour of living daily life. Therefore, if we have suitable behaviour in living, it will help put right the symptoms of office syndrome that arise. Changing the lifestyle of living is therefore one of the ways that help solve the problem and relieve the symptoms of office syndrome effectively.

Sitting according to scientific principles

Sitting to work at an office desk in an unsuitable manner is the number one cause of office syndrome, causing pain in the neck, the upper back, the shoulders, and the back, and having a direct bearing on productivity and the quality of life. One should therefore check oneself regularly as to whether the sitting posture one is in is correct or not.

Exercising regularly

Exercising regularly is one of the approaches to treating office syndrome, particularly exercise that helps build up the strength of the muscles and increase flexibility, which prevents and relieves the symptoms of office syndrome very well. The activities recommended are, for example, yoga, swimming, or brisk walking. One should exercise at least 30 minutes a day, 3-5 days a week, in order to build up strength and reduce the tightness of the muscles.

Arranging the working seat suitably

Arranging the sitting posture and the working environment correctly according to the principles of ergonomics is an important thing in preventing office syndrome, by adjusting the level of the desk and the chair so that they suit the body. The basic principle is placing the computer screen at eye level, using a keyboard and a mouse designed to reduce the tension of the wrist. Arranging the working seat suitably helps reduce the pressure on the muscles and the spine, so that the risk of the arising of aches and pains is reduced. The principles of sitting to work correctly according to ergonomics have the following steps.

1. The head straight, not jutting forwards, or bending down or looking up too much. The screen and the eyes should be at the same level, in order to reduce the symptoms of pain in the neck and pain in the upper back.

2. The back leaning firmly, upright, not bending or arching forwards or backwards.

3. The arms and the hands placed level with the desk and the armrest, the shoulders not raised, in order to prevent the tensing of the muscles.

4. Sitting on the chair with the whole seat, so that the weight of the head, the back, and the spine is transferred down to the hips and the two buttocks equally.

5. The knees should make an angle of 90 -100 degrees, the back of the knee slightly away from the chair, so that the blood can circulate conveniently.

A checklist for assessing the working environment according to ergonomics

Not staying in the same posture for a long time

Sitting in the same posture for a long time without changing position will cause compression, resulting in the arising of pain. Therefore we should change posture every 30 minutes, for example getting up to stand, walking about, or stretching a little. Moving the body often will help stimulate the circulation of blood and reduce the tightness of the muscles.

Walking and stretching during the day

Walking and stretching during the day is an easy way that helps relieve the symptoms of office syndrome effectively. Stretching helps increase the circulation of blood, reduce the tightness of the muscles, and increase flexibility. For anyone who has to sit working throughout the whole day, one should find time to stretch every 1-2 hours, particularly in the area of the neck, the upper back, the shoulders, and the back. Doing this not only helps relieve the pain, but also helps one feel fresher and have more concentration at work.

The way to treat office syndrome

Many people usually wonder "can office syndrome be treated so that it goes away?" Effective treatment of office syndrome should be of a combined kind that puts right both the pain and the true cause. The methods of treatment in general consist of several approaches, beginning from treatment by physiotherapy, which may include therapeutic massage, stretching the muscles, and exercises to build up strength. The use of heat or cold compresses on the area that hurts can also help relieve the symptoms in the short term. Acupuncture and adjusting the bones are another choice that many people choose to use. In a case where there is severe inflammation, the doctor may consider giving painkillers or anti-inflammatory medicines in the short term. In some cases there may be an injection of steroid medicine in order to reduce the inflammation at a particular point. The method of treatment that gives a good result will be the method of treatment by rehabilitation medicine from PYONG Rehabilitation Clinic.

Rehabilitation medicine, modern medicine treating office syndrome

The symptoms of office syndrome require time in caring for oneself continuously, so that the pain gradually improves. Solving the problem with rehabilitation medicine (Rehabilitation Medicine) will help the symptoms improve more quickly, and it should be done alongside changing behaviour and caring for oneself, which will help the improvement be even more effective. The methods of treatment in rehabilitation medicine popularly used in treating office syndrome are as follows.

Western acupuncture, or needling (Dry Needling)

Needling, or Western acupuncture (Dry Needling), is a method of treatment using a small needle inserted into the area of the tender points or the fascia in the muscle layer of the body, with the purpose of reducing the tightness of the muscles and stimulating the circulation of blood so that it goes to nourish the area with pain more, helping relieve the pain and reduce the inflammation effectively. This method is highly effective in treating chronic pain from office syndrome, particularly pain in the neck, the upper back, the shoulders, and the back. Normally this procedure must be carried out by a doctor who has been trained in it directly, such as a physician specialising in the field of rehabilitation medicine.

Using electromagnetic waves to stimulate

Using electromagnetic waves to stimulate, through the PMS device, or what is called Peripheral Magnetic Stimulation, is a technology using low-frequency electromagnetic waves to stimulate the nerves directly. This method helps reduce the pain, increase the circulation of blood, and stimulate the repair of the tissue and the nerves. It is suited to those who have chronic pain from office syndrome. Treatment with PMS does not give rise to pain and has no side effects, which makes it a safe choice for patients.

Using high-power laser light

Treatment with high-power laser light (High-Intensity Laser Therapy : HILT) is a method of treatment using high-energy laser light to stimulate the working of the cells and the tissue, helping reduce inflammation, relieve pain, and stimulate the repair of damaged tissue. This method is effective in treating pain from office syndrome, particularly in cases where there is inflammation of the muscles and the tendons. Treatment with high-power laser gives an outcome that is quick and effective, particularly in the group of conditions that have not been there long.

The use of shock waves

Therapy with shock waves, or Shock Wave Therapy, is a medical technology using high-energy sound waves in treating chronic pain of the muscles and the tendons, particularly that arising from office syndrome. The shock waves go in to destroy the tissue that is fibrous or the tender points in the muscle, and stimulate the process of repair of the body, so that the creation of new blood vessels occurs and the circulation of blood in the area with the problem increases.

In summary

Rehabilitation medicine (Rehabilitation Medicine) is the medical science directed at restoring the capacity of the body with a wide variety of modern methods, caring for patients completely, from diagnosis and treatment to preventing recurrence, particularly with patients with office syndrome. Rehabilitation medicine is effective in treating chronic pain from work, with methods such as acupuncture, the use of therapeutic waves, and treatment with laser, which help release the muscles that are tight, reduce the inflammation, and restore the working of the nervous and muscular systems injured from repeated use. Rehabilitation physicians can also plan prevention and give advice specific to the individual in adjusting posture, arranging the working environment, and exercising the body suitably, helping patients return to work effectively without pain. For the service of rehabilitation medicine, you may consult at PYONG Rehabilitation Clinic, Floor L, Gaysorn Village, or contact us at