What is Office Syndrome?

Office Syndrome refers to a group of various symptoms including tightness and pain of neck, shoulders, and back muscles.  It develops as a result of repetitive muscle strain during long periods of sitting. Office syndrome can be harmful to your spinal health.

What causes Office Syndrome?

  • Prolonged sitting
  • Bad Posture
  • Mouse arm overuse
  • Muscular overuse/imbalances due to prolonged use

It can commonly result in:

  • Chronic Headaches – Long periods of time spent at your desk, puts strain on your neck , back and eyes. This leads to increased tension in local muscles and joints, resulting in headaches.
  • Back Pain – a static position puts pressure and strain on the back, shoulders, arm and legs. It effects back muscles and spinal discs
  • Poor posture – the more time you spend at the computer the more your body may mould or adapt to this.
  • Stress – this can also be increased by prolonged sitting
  • High Blood Pressure – if you’re stressed at work, the body releases many hormones that increase your heart rate, constricting blood to the arteries resulting in elevated blood pressure

Some common symptoms of Office Syndrome:

  • Headache
  • Neck pain and stiffness
  • Back pain and stiffness
  • Dizziness
  • Wrist Numbness – carpal tunnel and or thoracic outlet syndrome

How to Avoid Office Syndrome

Improve Your Posture

  • Remember to keep feet flat on the floor and don not cross your ankles or knees.
  • Arms should be relaxed by your side and elbows at 90-110 degrees
  • Shoulders and neck in a neutral position


  • Make a conscious effort to take mini breaks, every 30 minutes.
  • Stretch regularly. Ask Aidan and Lucinda for some daily stretches
  • Try taking a walk during lunch or at the end of a busy day. Aim for 60 minutes exercise a day. Just walking is beneficial for overall spinal health and well-being

Good Ergonomics at work

  • Take advantage of a standing desk, if you have the opportunity
  • Standing helps maintain an upright posture
  • To help prevent tilting of hips to one side, place a footrest underneath the desk and alternate each foot resting on it

See a Chiro

Chiropractors are highly qualified health care professionals, who can offer advice and assistance with appropriate lifestyle choices, reducing the risk of spinal issues. Chiropractic care is a drug free alternative to alleviating back pain.

Bad Backs Costing us Big Bucks

Make your Posture a Priority at Work

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