USEFUL ARTICLES

How to Prevent Office Syndrome While Working from Home (WFH)?

August, 30 2021

What is Office Syndrome?

Have you ever calculated how many hours you sit at your desk while working from home each day?

Typically, work hours alone add up to at least 8 hours per day, not including overtime or additional time spent browsing the internet, watching TV, or using your phone. Prolonged poor posture and continuous screen exposure without rest can cause long-term health issues, eventually leading to Office Syndrome.

Work Environment Factors That Cause Office Syndrome & How to Avoid Them

1. Sitting in one position for long periods without movement
2. High levels of stress and pressure from work
3. Staying in an air-conditioned or enclosed room for long hours without fresh air
4. Poor lighting conditions, leading to eye strain
5. Irregular work hours (frequent overtime during WFH, causing work-life imbalance)
6. Inappropriate office furniture, such as desks and chairs that do not support proper posture

Symptoms & Impact of Office Syndrome

• Headaches
• Stiff and painful neck, shoulders, and back
• Eye fatigue and declining vision
• Insomnia
• Chronic stress, leading to reduced quality of life

If left untreated, these symptoms can worsen over time, affecting both health and work performance. It is essential to take preventive measures early on.

How to Prevent Office Syndrome

Adjust Your Posture & Optimize Your Workspace

• Position your computer screen slightly below eye level to reduce neck strain
• Use an ergonomic chair that supports your entire back
• Sit with your back fully against the chair, avoiding the edge or middle of the seat
• Adjust your chair height so your feet rest flat on the floor

Reduce the Negative Impact of Phone Usage

• When using your phone for work tasks (emails, meetings), hold the screen at eye level to avoid excessive neck strain
• Prolonged looking down at your phone increases neck pressure and muscle fatigue

Daily Adjustments for Better Health

• Stand up and stretch regularly to avoid prolonged sitting
• Manage work time effectively and maintain a regular eating schedule
• Drink plenty of water to improve circulation and prevent fatigue

Maintaining a Healthy Work-Life Balance

Since working from home is now unavoidable, we must actively adjust our work-life balance to ensure both productivity and well-being.

By improving your workspace, adjusting work habits, and maintaining a healthy routine, you can significantly reduce the risk of Office Syndrome, enhance work efficiency, and improve your overall quality of life.