Sitting behind an office desk for extended periods of time, even if it’s not heavy lifting, long-distance travel, or exposure to toxic chemicals, can pose health risks, according to Ma. Elena Lourdes R. Tan, MD, from Makati Medical Center’s Department of Physical Medicine & Rehabilitation, says sitting is the “new smoking,” increasing the risk of developing heart disease, diabetes, and certain cancers, which are conditions linked to regular tobacco use. This is due to the lack of physical activity associated with office work.

Spending hours hunched over your desk typically leads to musculoskeletal pain. “A common problem shared by office workers is lower back pain,” reveals Dr. Tan. “One study revealed that as much as 51 percent of office workers experienced lower back pain.”

Given their curved posture when seated, office workers also complain of soreness in the shoulders and neck. “There’s actually a name for it: tech neck or text neck,” shares the MakatiMed doctor. “Common among those who use gadgets, it’s stress caused from keeping your shoulders and head slumped forward and your chin practically touching your chest.”

If you type a lot on a computer or use a mouse, you may have experienced tingling, pain, and weakness in your hand and wrist. “It’s likely carpal tunnel syndrome,” says Dr. Tan. “The carpal tunnel is a space in your wrist that serves as a passageway for tendons, ligaments, and nerves to reach your hand. When the median nerve in your carpal tunnel is irritated or damaged due to repetitive motions, it sends pain to your hand, wrist, and fingers.”

Hours of staring at a computer screen can also affect your eyes, causing you to experience blurred vision, dryness, and headaches. “Fortunately, these office pains do not happen overnight,” declares Dr. Tan. “Awareness allows you to avoid and correct their causes so that you can work comfortably and more efficiently.”

Sit properly. “Pick a chair that supports your spine and allows you to adjust its height, so your feet are flat on the floor, your knees are at the same level as your hips, and your head is straight, not bent forward,” reminds Dr. Tan.  “Make sure you are seated at arm’s length from your computer, your wrists are straight, and your hands are level with your elbows.”

Take breaks. They don’t have to be long to disrupt your concentration and rhythm. Taking a five-minute break every 30 minutes can help relax and recharge your body and brain. It also gives your eyes time to rest, according to Dr. Tan. How you spend it is up to you. A walk outdoors may inspire new ideas, while meditation quiets the mind, and stretching not only your body but also your hands and fingers can ease some strain. You can also listen to music, read, eat a snack, or chat with a co-worker.

Consider a standing desk and other ergonomic products. You might have to get used to it, but a standing desk promotes better posture because you aren’t hunched over, according to the doctor. “Still, you might have to take walking and sitting breaks with this type of desk, as standing for too long can be tough on your joints and the soles of your feet,” shares Dr. Tan.

It may also be beneficial to invest in ergonomic chairs, footrests, laptop risers, and other products specifically designed to enhance the work environment for comfort and safety.

Exercise. “It improves posture by strengthening the muscles that support your back, shoulders, and core,” says Dr. Tan. “It also releases mood-enhancing endorphins that lift the spirit to relax you after a long day at work.”

The doctor recommends simple stretches like neck shoulder rolls, chest stretches, and torso twists, as well as quick exercises such as squats and triceps dip using your chair, seated movements like calf raises and knee to chest, and wall push-ups and sits.

For more information, please get in touch with MakatiMed On-Call at +632.88888 999, email [email protected], or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.