Office syndrome is more common than ever in the 21st century as more and more people sit for long hours in front of the computer. It refers to pain and the negative consequences of sitting in front of a desk for too long, such as back and neck pain, carpal tunnel syndrome, and stress.
To keep office syndrome at bay, one should start exercising and take breaks often at work. Here are 4 proven routines to get you started.
Back stretches
A lot of people work long hours on end sitting down at a desk, where we’re not always aware of how bad our spinal alignment can be. There is a reason why sitting up or standing straight was drilled upon us as children. Poor alignment of your spine while hunching your back can lead to chronic neck and back pain.
As explained by Ergonomic Trends, yoga is one of the most effective and natural ways to relieve back pain. Here are two of them:
Cat arch
- Arch your back, keeping your chin up and pushing your shoulders back and chest out
- Hold for about 20 seconds
- Now transition from arching your back into rounding your spine, bringing your shoulders forward.
- Hold for about 20 seconds
- Repeat about 3 times or as you feel necessary
The Russian twist
- Keep feet flat on the floor and twist your torso clockwise to reach the back of your chair with your left hand
- Hold for about 10 seconds
- Repeat the process in the anti-clockwise direction
Hand and arm stretches
Anyone who spends their day typing away at work knows the aches and tension that occurs in their hands, fingers, and arms. Extended periods of time spent typing has been linked to conditions like carpal tunnel syndrome and wrist pain.
To minimize tension in your hands and arms, take regular breaks to stretch and make sure you keep your forearms supported on your desk. Don’t leave your forearms hanging off the edge of the desk, as this will put a strain on your neck muscles.
Here are some stretches to relieve tension in your arms and hands:
Arm swings
- Extend your arms above your head as far up as you can and swing them around.
- Roll your shoulders as you swing your arms as well.
- Repeat about 5 times
- Repeat with just your forearms
Hand ‘yoga’
- Position your hand vertically and use your other hand to push on the tips of your fingers, so that they extend as far back as possible.
- Repeat on the other hand
- Do ‘wrist’ circles like you did with your arms previously, while keeping your fingers as extended as possible
- Repeat as necessary
Leg and hamstring stretches
Being seated at work all day will tighten your leg muscles and cause tension. This sedentary style of working can lead to poor circulation in your legs and other related health issues such as deep vein thrombosis (DVT). Perform the following exercises to relieve tension:
Walking lunges
- Place one leg in front of you, bent at the knee so that your leg forms a right angle
- Bend you back leg in a similar position, so that your lower leg is parallel to the floor
- Alternate your back leg with front leg, by placing it in front so that you’re effectively ‘walking’’ forward while lunging.
Hamstring stretches
- Extend your leg as far out as you can and flex your foot around in ‘circles’ with your toes extended.
- While seated and keeping your leg straight, try to reach your foot as much as you can.
- Hold for about 10 seconds
- Repeat on the other leg
De-stress your mind with meditation
Last but not least, you also need to relieve the most important organ in your body, the brain. Hectic work schedules and trying to multitask has led to a steep rise in mental stress in office workers. According to Psych Central, chronic mental stress can lead to countless health issues ranging from cardiovascular disease to gastrointestinal diseases.
Meditation is a great way to relieve stress, and there are numerous research studies supporting its effectiveness. There are many different styles of meditation, but the most popular ones are mindfulness meditation.
How to do mindfulness meditation
- Sit in any comfortable position, with good posture
- Breathe deeply and focus on your inhaling and exhaling
- Drown out other thoughts and focus on your breathing as long as you can. If it helps you focus, count your breaths.