Feeling stiff after hours at your desk? You might have Office Syndrome.

wendigiuliano
May 14
2 min read

Office Syndrome is a term commonly used to describe a group of physical symptoms and conditions caused by prolonged desk or computer work, especially in poorly designed or static working environments. It often affects people who spend long hours sitting at a desk with limited movement and poor posture.

Common Symptoms of Office Syndrome:

Neck and shoulder pain or stiffness
Back pain (especially lower back)
Wrist and hand pain (including carpal tunnel symptoms)
Eye strain and headaches (from screen exposure)
Fatigue and reduced concentration
Numbness or tingling in limbs (often due to nerve compression)
Poor posture (rounded shoulders, forward head)

Causes:

Prolonged sitting
Poor posture (e.g., slouching, hunching over a laptop)
Improper desk setup (screen too low, chair without support)
Repetitive movements (e.g., typing or mouse use without breaks)
Lack of stretching or exercise

Prevention & Relief Tips:

Ergonomic workstation setup
Frequent breaks (e.g., 5–10 minutes every hour)
Stretching and posture exercises
Standing desks or adjustable desks
Regular physical activity

How about some desk stretches you can do in between projects or Zoom calls? Yes Please!!

1. Neck Stretch

How: Sit tall. Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15–30 seconds.
Switch sides and repeat.

2. Shoulder Rolls

How: Sit or stand. Roll your shoulders backward in a circular motion 10 times, then forward 10 times.

3. Wrist & Finger Stretch

How: Extend one arm forward with your palm facing out (like a “stop” gesture). Use your other hand to gently pull back your fingers for 10–15 seconds.
Then switch hands.

4. Seated Spinal Twist

How: Sit upright. Place your right hand on the back of your chair and your left hand on your right knee. Gently twist to the right, holding for 15–30 seconds.
Switch sides and repeat.

5. Standing Forward Fold

How: Stand up, feet hip-width apart. Hinge at your hips and let your upper body fold down toward the floor. Let your arms dangle. Hold for 20–30 seconds.