In this article, we are going to look at Office sickness and simple solutions to get rid of office sickness.

Nowadays, people’s quality of life is too high, the penetration rate of computers and mobile phones is too high, more and more people are working at offices for a long time, and the time for daily activities is getting less and less. 

Many people work with computers all day long, or just keep their heads down and look at their phones.

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Office sickness and simple solutions to get rid of it.

① Cervical spondylosis

The office’s number one “killer”-cervical spondylosis, also known as a cervical syndrome.

It is manifested in the following aspects: dizziness, headache, visual disturbance, shoulder symptoms, and back symptoms are also reflected.

② Frozen shoulder

Frozen shoulder is also called periarthritis of the shoulder joint, commonly known as frozen shoulder and fifty shoulders. Manifestations of shoulder pain, swelling pain, stiffness of the back muscles, limited movement of the shoulder joints, fear of cold.

③ Tennis elbow

Tennis elbow is also known as external humeral epicondylitis. During an attack, the tendon at the beginning of the forearm extensor muscle on the outside of the elbow joint becomes inflamed and painful.
The pain is caused by chronic tears caused by repeated exertion of the forearm extensor muscles.

The patient will feel pain in the affected area when grasping or lifting objects hard. Tennis elbow is a classic example of overwork syndrome.

④ Mouse hand

The medical name is carpal tunnel syndrome, which refers to the symptoms caused by compression of the median nerve and blood vessels entering the hand at the carpal tunnel. Mainly cause stiffness, pain, numbness, and thumb muscle weakness in the index and middle fingers.
Because the mouse has a certain height, the wrist of the mouse needs to be bent at a certain angle. This action will hinder the median nerve of the wrist, and the operation time increases and the wrist suffers more damage.

⑤Snapping finger finger flexor tenosynovitis is also called stenosing tenosynovitis or trigger finger. 

The main manifestation is that the patient feels soreness and pain on the palm side of the metacarpophalangeal joints during the flexion and extension of the fingers. In severe cases, there will be snapping and even locking, leading to flexion and extension dysfunction.

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⑥ Lumbar muscle strain

Lumbar muscle strain is also known as functional low back pain, chronic low back injury, waist and gluteal muscle fasciitis, etc. The main symptoms are lumbar or lumbosacral pain, soreness, recurring episodes, and unable to bend over for a long time to work.

⑦ Thrombus

spontaneous calf pain, swelling, local fever, pain in walking, and even inability to walk. In severe cases, blood clots will spread through the blood vessels, and blood clots that cause deep vein thrombosis may spread in the blood vessels of the lungs, heart, or other important organs, block the arteries, and cause pulmonary embolism and other diseases.

⑧ Others

Can also cause depression, stomach problems, heart disease, obesity, insomnia, memory loss, irritability, lack of energy, weak eyesight, etc…

Long-term bad working methods, poor working environment, unscientific layout settings, and heavy work pressure are all causes of office diseases.
Let’s talk about simple solutions to these problems: The first step improve “sitting posture”

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Long-term poor posture results in chronic injury of office diseases:

1. Hold your chin

2. Sit with crossed legs

3. Lean on the back of a chair

4. Sit with your head down

5. Sit with a hunchback

Correct sitting posture:

With the waist as the axis of the upper body, the spine should be straightened, and the neck should be kept upright so that the head can get enough support; the shoulders should drop naturally, the upper arms should be close to the body, and the elbows should be bent to 90 degrees; when operating the keyboard or mouse, try to keep your wrist level with the desktop (put the mouse hand pad under your wrist to make your wrist more comfortable and prevent “mouse hands”).

Choose computer desks and computer chairs that are ergonomically designed. People sitting on them should maintain “two right angles and one obtuse angle”: the knees form the first right angle, and the elbows form the second right angle. The thighs and the back form the first obtuse angle of about 125°. The waist and back should be close to the supporting chair back. The arms should hang down naturally, and the elbows should be placed on the armrests.

The occupational disease and health management course mention the relevant size specifications of the workbench: 

Generally speaking, the depth of the seat is about 45cm, the height of the desk is 68-72cm, and the width of the front and back of the table is about 80cm. Such specifications are suitable for most people. choose.
The second step-exercise, exercise

① shoulder

Relax the scapula and the muscles around the neck

Move your shoulders up, then slowly turn back to open your chest

• Then turn to the front to retract the chest• Rotate the shoulders for 5 weeks, and then turn in the opposite direction for another 5 weeks to contract the scapula, exercise the strength of the external rotators
• Sit with feet shoulder-width apart, toes facing forward, knees slightly flexed, lower back straight, elbows flexed 90 degrees
• Do the widest range of external rotation• Repeat 15 times

② neck

Relax the muscles on both sides of the neck

Put your right hand around the back of your head and place it behind your left ear. Tuck your chin slightly, similar to squeezing a double chin

• Slowly tilt your head to the right, and then stretch it backwards and forwards. There is a slight tension on the left side of the neck
• Hold for 20 seconds, then stretch in the opposite direction. Draft on the left and right sides twice a day

Use the trigger penalty kick to relax the trapezius muscles on both sides

Place the trigger penalty on the trapezius muscle

• Roll back and forth under pressure by hand (separately on both sides)• When you encounter obvious pain points, you can relax more

③ The spine

stretches the joints and soft tissues around the spine

Cross your hands on your chest, slowly make the upper part of the torso not cause discomfort

• Hold for a while, then slowly rotate your body to the right
• Do 10 times in each direction to ensure that the rotation process is always slow and controllable

Sit on a chair with your waist straight and your left leg resting on your right leg

• Open the left shoulder as far back as possible, turn your head to the left, and look back as much as possible
• Do the same action in the opposite direction, hold for 8-10 seconds, repeat 3 times

④ waist and back

Ensure the normal physiological curvature of the spine

Stand upright with hands-on hips

• Without causing discomfort, slowly stretch your waist back, hold it for a while, and then return to the starting position
• Repeat this action 5 times to relax the lower back fascia with the foam roller Supine position, four-point support
• Place the foam roller on the lower back to roll

⑤ Wrist and fingers

Relax the wrist tendons and relieve pain

As shown in the picture, cross fingers tightly

• Provide a gentle pulling force between the two hands, first pull the other hand gently with one hand, and then exchange
• Pull each hand 10 times, about 1 minute

⑥ The arm

Relaxes the nerves of the arm to prevent soreness in the shoulder, neck, elbow and wrist

Stand in a “Why” position with both hands, palms facing up

• Slowly open your palms outwards, as if pushing away the invisible walls on both sides of your body until your palms face outwards and your fingers point to the ground
• Hold this position for 3 seconds and then return to the starting position, repeat 5 times

Strengthen the supinator muscles of the forearm

Sit with your forearms resting on your thighs, keeping your elbows stable, and holding a bone bell of appropriate weight in your hand

• Do forearm supination exercises, and pay attention to avoiding shoulder joint compensation

In addition, standing up for 2 minutes after sitting every 30 minutes can effectively alleviate the problem of sedentary sitting.
Create sports in the office, such as standing meetings, walking meetings, setting up health groups, using farther printers, etc., so that small methods can effectively prevent “office diseases”.

Author

Tianhua, Physiotherapist

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