Office Syndrome is not a disease, but rather a group of symptoms commonly suffered by individuals whose professions require prolonged hours seated in front of a computer screen.

Spending your days typing emails, digging through files and clicking a mouse does not mean you are destined to develop office syndrome or suffer the pain associated with working in an office. Just be sure that, when you are behind your desk, you practice good posture and arrange your workspace in a way that allows you to maintain healthy postural alignment throughout the day. Then, you can click away, type away and effectively perform your way to a healthier life.

Office Syndrome occurs when individuals do not practice proper posture. They slouch or hunch over with rounded shoulders and a protruding chin. As a result, core muscles weaken and other muscle groups become increasingly tense, causing the following symptoms:

    frequent headaches

neck, shoulder and back pain
    tingling, numb arms and hands
    eye strain
    dry eyes

Office Syndrome plagues office workers everywhere. At first glance, these afflictions seem manageable. If left unaddressed, however, they can lead to serious health problems such as depression, insomnia and inflexibility. Individuals with advanced Office Syndrome find it difficult to move, turn or even lift their heads.  

If you have Office Syndrome, don't worry. You do not have to switch careers to feel better; you just need to change a few habits and probably make some adjustments to your workspace.

Practice Proper Posture

Sit up straight with your shoulders back and down and your chin tucked to elongate your spine. Remember that good posture is important during office hours and also during your down-time.

Adjust Positions

Prevent muscle fatigue and subsequent slouching by adjusting your position hourly. Change the angle of your seat back or –better yet – stand up for a walking break.

Arrange Ergonomically

Your feet should be flat on the floor or on a footrest. Your mouse and keyboard should be directly in front of you, at a comfortable distance, with your arms properly supported. Your computer screen should either be level to or slightly below your line of sight.


Take short breaks throughout the day to stretch. Roll your shoulders, touch your toes and relax your jaw.


Try to exercise for at least 30 minutes each day. During your workouts, work hard to increase your heart rate and focus on movements that will help support your posture by strengthening your core muscle groups.

Massage Therapy

Schedule a massage to ease muscle tension over the weekend following a long week at the office.