Essential Items to Help Combat Office Syndrome

In today’s world, dealing with heartbreak is bearable compared to back pain 😵💫—especially for office workers who sit for hours. Every time you move, there’s a creak in your bones, and the pain from neck, shoulders, and back becomes too real. This discomfort often results from poor posture, and prolonged poor posture can lead to chronic pain and office syndrome. 
So, whether you’re working from home or at the office, it’s essential for office workers to sit properly and have a few key items on hand to help alleviate pain in the neck, shoulders, and back. Let’s check out some must-have items that can make a difference! 

Correct Sitting Posture

Before we get to the essential items, let’s make sure we’re sitting correctly to avoid pain, as poor posture is the root cause of neck, shoulder, and back pain. If you’re seated for long hours, try adjusting your posture as follows:

• Sit with your back straight, pressing against the backrest.
• Avoid leaning forward to view your computer screen, as hunching can cause upper back strain. Sitting in this posture for a long time can cause fatigue and pain.
• If there’s space between your back and the chair, place a cushion to support the lower back curve.
• Choose a desk and chair that match your body’s natural alignment.
• Position your computer screen at eye level, with the center of the screen at eye level.
• Keep your keyboard at elbow and wrist height.

🔖 Siriraj Piyamaharajkarun Hospital (data as of 24/06/2021)

Ergonomic Office Chair

sitting position is that the chair we sit on must be efficient as well. Because if the chair we sit on is not up to standard, it will cause pain and make us unable to sit and work comfortably. For example, a chair that cannot adjust the armrests, causing the armrests to not be level, or a backrest that is too hard, can also cause back pain.

For those seeking long-term comfort and pain prevention, it’s worth investing in a dedicated office chair. Here’s how to choose one:

• Select a chair with adjustable height.
• Look for adjustable armrests.
• The backrest should be high enough to support your neck and shoulders.

Choose a chair that suits your body shape to support your posture, making work more comfortable and easing strain on your back.

🔖 easydoc (data as of 02/05/2021)

Adjustable Desk

Besides a good chair, an essential item is a desk. You don’t need to go overboard; just choose a desk that fits your body and is suitable for working. For office workers, there might be limited options, but for those working from home long-term, an adjustable desk is recommended to match the chair height for work. An adjustable desk allows your arm position or line of sight with the computer to be at a more ergonomic level. Here’s how to adjust your desk properly:

• The height for the mouse and keyboard should align with the chair’s armrests.
• Use your elbow as a pivot when using the mouse and keyboard, resting your elbow on the armrest to avoid shoulder pain.
• For the computer screen, the top edge should be 1-2 inches above eye level to prevent excessive neck bending.

Another benefit of an adjustable desk is allowing posture changes while working, helping reduce stiffness from sitting in one position for extended periods. Frequent posture changes also alleviate neck, shoulder, and back pain and boost metabolism.

🔖 easydoc (Data as of 02/05/2021)

🔖 thinkofliving

Backrest Cushion for Posture Adjustment

An affordable must-have for office workers is a back or seat cushion. It may seem simple, but it can greatly improve work comfort. Many office chairs are firm and unadjustable, leading to aching backs and necks.

A back cushion supports the spine and reduces spinal disc pressure, while a seat cushion redistributes body weight, relieving pressure on the tailbone and encouraging proper posture, which helps reduce aches and pain.

🔖 bewellstyle

Pain Relief Patches and Massagers

Now, let’s look at items that help ease muscle soreness. Regardless of how ergonomic your setup is, prolonged sitting can still lead to office syndrome. Recommended essentials for your home medicine cabinet or office bag include pain relief patches and portable massagers. Pain patches, available at most pharmacies, come in hot or cold varieties to relieve shoulder and back pain, providing a warm sensation and relaxing muscles, without a medicinal odor in some brands.

If patches aren’t enough, a portable massager may help. Small, portable massagers are widely available and effectively relieve neck and leg pain during work hours, with prices ranging from a few hundred to a few thousand Baht. If you’re dealing with persistent neck, shoulder, or back pain, consider getting one.

🔖 trueid (Data as of 17/04/2020)

These items and posture adjustments can help relieve neck, shoulder, and back pain. If you feel you may have early signs of office syndrome, using these tools can help manage the discomfort. It’s also essential to adjust your lifestyle, including regular exercise and frequent posture changes, to prevent potential muscle injuries.

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