Sitting behind a desk for hours may seem harmless, but health experts warn that long hours at a computer can take a toll on the body, causing issues like back pain, tech neck, and carpal tunnel syndrome.
“Sitting is the new smoking,” said Dr. Ma. Elena Lourdes R. Tan of Makati Medical Center’s Department of Physical Medicine & Rehabilitation. “The lack of activity increases the risk of developing heart disease, diabetes, and certain cancers, conditions associated with regular tobacco use.”
According to Dr. Tan, office workers often experience musculoskeletal pain, particularly in the lower back. “One study revealed that as much as 51 percent of office workers experience lower back pain,” she said.
Poor posture is another culprit. “Many office workers complain about soreness in the shoulders and neck,” Dr. Tan added. “This is commonly known as ‘tech neck’ or ‘text neck,’ a condition caused by keeping your shoulders slumped and your head tilted forward for extended periods.”
For those who spend much of the day typing or using a mouse, pain and tingling in the hands and wrists may signal carpal tunnel syndrome. “When the median nerve in your carpal tunnel is irritated due to repetitive motion, it can cause pain and weakness in your hand, wrist, and fingers,” Dr. Tan explained.
Staring at screens for long hours can also cause eye strain, leading to blurred vision, dryness, and headaches. “Fortunately, these office pains don’t develop overnight,” she said. “Awareness allows you to prevent and correct their causes so you can work more comfortably and efficiently.”
Dr. Tan shared a few simple reminders to help office workers avoid these common aches:
Sit properly. Choose a chair that supports your spine and allows height adjustment so your feet are flat on the floor, your knees are level with your hips, and your head stays upright. Keep your monitor at arm’s length, your wrists straight, and your hands level with your elbows.
Take short breaks. A five-minute break every 30 minutes can relax your body and rest your eyes. Walk, stretch, meditate, listen to music, or chat with a co-worker to recharge.
Try a standing desk or ergonomic setup. A standing desk promotes better posture, though breaks are still needed to prevent strain on joints and feet. Ergonomic chairs, footrests, and laptop risers can also improve comfort and reduce injury risk.
Exercise regularly. “Exercise strengthens the muscles that support your back, shoulders, and core,” Dr. Tan said. “It also releases mood-boosting endorphins that help you unwind after a long day.”
She recommended simple stretches such as neck and shoulder rolls, chest stretches, torso twists, squats, triceps dips using a chair, and wall push-ups.
“Small changes can make a big difference,” Dr. Tan said. “With mindful habits, office workers can protect their bodies while staying productive.”
