Pro tip: If you’re spending more time rubbing your neck than rubbing one out, it’s time to sit up and take notice – you need to be practising a different kind of self love. And I definitely don’t mean a weekly visit to a soapy massage parlour.
Despite today’s fast-paced world, most of us spend most of our days sitting at a desk, hunched over our computers, operating in Quasimodo.
This sedentary lifestyle has given rise to a common problem known in Thailand as office syndrome, a collection of symptoms including neck, shoulder and back pain caused by poor posture, repetitive movements and prolonged sitting.
Office syndrome isn’t just a fancy excuse for saying I hate my job – it’s an actual condition that’s turning us into a nation of slouching, aching desk jockeys.
Stop treating your body like it’s a voodoo doll that needs to be poked and prodded by needles. Newsflash: Ultrasound therapy, acupuncture and massages might feel therapeutic saviours, but they’re about as effective at fixing long-term office syndrome as thoughts and prayers are at stopping climate change.
If you want to actually fix office syndrome, you gotta get off your ass and actually use those muscles gathering dust under your middle-age spread.
What is office syndrome, really?
“Office syndrome is one of the most common patterns I see in my clients,” says Anna Downs, a movement and wellness specialist. “Many of the new mums I work with experience the same neck, shoulder and back tension from hours of carrying their little ones in their arms.”
Office syndrome occurs when certain muscles in the body, such as those in the shoulders, back and neck, become overworked and tight, while others weaken from lack of use. Sitting for extended periods leads to slumped shoulders and rounded backs, pulling the upper body out of alignment. This imbalance between tight, overused muscles and weak, underused muscles results in pain, tension and discomfort.
The passive approach vs the active solution
Most people suffering from office syndrome tend to take a passive approach. Painkillers are used to numb the symptoms, or they rely on a physiotherapist to ‘fix’ them, often only providing temporary relief at great expense. But this doesn’t address the underlying issue: the muscle imbalances that are causing the pain in the first place.
The truth is, while professional therapy can help, reversing office syndrome doesn’t require expensive treatments and weeks or months of therapy. For many, a few simple exercises, performed consistently, can restore balance to the muscles and ease the discomfort.
The role of muscle imbalance
To fix office syndrome, it helps to understand the physiological reason for that pain. Your muscles are tighter than Donald Trump’s grip over the Republican Party, while the opposing muscles are weaker than the plot of a Michael Bay movie.
Sitting at a desk for long hours tightens the front of your body (chest and shoulders), while the muscles in your back, responsible for keeping you upright, become weak and underutilised.
It’s not just the desk jockeys and mothers carrying infants who suffer from office syndrome. It was our head chef, Ween, who inspired me to share this wisdom on the page. We were at his restaurant, calculating the macros for our dishes, when he mentioned that he had pain in his neck and shoulders; something that had been bothering him for a while. Having dealt with similar issues myself, I suggested he try the same three exercises that had helped me:
Ween took this advice and did the exercises in his condo gym. The next time we saw each other, just a week later, he shared his delight at how the pain had disappeared so quickly. It just goes to show that sometimes the best solutions are often simple ones.
When you focus on building these muscles, you’re essentially rebalancing your body, correcting poor posture, and reducing the likelihood of tension and pain in the neck, back and shoulders.
“The key to lasting relief isn’t rest or quick fixes,” says Anna, “but rebalancing the body: strengthening the upper and mid-back muscles while also stretching the tight chest muscles – something as simple as a door-frame chest stretch can be hugely effective. When you combine this approach with good nutrition and regular movement, you’re not just easing pain, you’re building long-term strength and resilience.”
Article written by James at Crunch
At MoveWell with Anna, Anna Downs has worked one-on-one with well over 1,000 women, helping them to improve mobility and recover from chronic pain through intelligent, progressive movement.
Disclaimer: For any serious health concerns, please consult a qualified medical professional. The information in this article is not professional medical advice and should be taken while seated… before, standing up and stretching!
