Understanding and Addressing Common Musculoskeletal Pain Among Office Workers

In a recent study led by Singapore General Hospital (SGH) investigating the prevalence of musculoskeletal disorders (MSDs) among Singaporean office workers, staggering findings emerged. The study, focusing on the pervasive issue of office pain, revealed that a remarkable 73.4% of the 324 surveyed individuals reported experiencing discomfort in at least one area of their body. These results underscore the urgent need for targeted interventions and proactive measures to address the widespread challenge of office-related musculoskeletal pain among Singapore’s workforce.

In this helpful guide, we’ll look at the 3 most common pains office workers deal with – neck pain, back pain and shoulder pain. Let’s delve into why these pains happen and how a physiotherapist can help manage them effectively. We’ll share insightful tips based on research and real-life experiences. By understanding the reasons behind these pains and working with a qualified physiotherapist to prevent and manage them, employers can create healthier work environments and support their team’s well-being in the long run. Join us as we uncover what causes these discomforts and explore the role of physiotherapy in promoting better musculoskeletal health in the office.

3 Most Common Office Pains

1. Neck Pain and Tension

Research published in the Journal of Occupational Health reveals that a staggering 45% of office workers endure neck pain. This discomfort, as highlighted by the American Osteopathic Association, is often exacerbated by extended periods of sitting coupled with poor posture. These findings underscore the prevalence and impact of office pain, shedding light on the urgent need for ergonomic interventions and lifestyle adjustments to alleviate discomfort and promote musculoskeletal health among office-based professionals.

Why Is Neck Pain a Common Office Pain?

• Sedentary Lifestyle: Office workers often spend prolonged hours sitting at their desks for 5 days a week. This eventually leads to poor posture and results in a strain on the neck muscles.
• Incorrect Ergonomics: Workstation setups in the office are largely not ergonomically adjusted to the individual user. Improperly positioned monitors or chairs without adequate lumbar support can contribute to neck pain in the long run.

Ways to Reduce Neck Pain in the Office:

• Ergonomic Adjustments: Encourage office workers to adjust their workstation ergonomics, including the height of their chair and monitor, to maintain proper posture and reduce strain on the neck.
• Regular Stretching: Implement a routine of neck and shoulder stretches to relieve tension and improve flexibility. Simple exercises like neck rotations and shoulder shrugs can be performed throughout the day.
• Movement Breaks: Encourage frequent breaks to stand up, stretch, and walk around the office to alleviate muscle tension and improve circulation.

2. Lower Back Pain

Lower back pain is a big deal for office workers around the world, affecting up to 70% of people at some point in their lives.

2 Main Reasons Why Back Pain Occurs after Long Hours at the Office

1. Prolonged Sitting: Sitting for long periods can weaken the muscles that support the spine. Leading to imbalances and increased stress on the lower back.
2. Poor Posture: Slouching or hunching over a desk can strain the muscles and ligaments in the lower back, leading to discomfort and pain.

Ways to Reduce Back Pain in the Office:

• Core Strengthening Exercises: Consider incorporating core strengthening exercises, such as planks, bridges, and pelvic tilts. A stronger core can help to support the spine and improve posture.
• Lumbar Support: Choose ergonomic chairs with built-in lumbar support. Alternatively, you can add lumbar cushions to help maintain the natural curve of the lower back and reduce strain.
• Regular Movement: Encourage regular breaks for stretching and movement to prevent stiffness and relieve pressure on the lower back.

3. Shoulder Pain

Shoulder pain emerges as a prevalent form of office pain among Singaporean workers. Recent research conducted by local healthcare institutions highlights a significant portion of office workers grappling with shoulder discomfort.

Why it Happens:

1. Repetitive Movements: Engaging in repeated tasks like typing on a keyboard, using a mouse, or lifting objects can strain the muscles and tendons around the shoulders. This leads to inflammation and discomfort—a common consequence of long office hours.
2. Poor Posture: Staying in poor posture while seated for extended periods can cause muscle imbalances and tension in the shoulders. Causing Shoulder Pain when it occurs over a prolonged period of time.

Ways to Reduce Shoulder Pain in the Office:

1. Ergonomic Adjustments: Employers should prioritise ergonomics in office design, ensuring workstations support proper shoulder alignment. Adjustments in desk height, chair position, and monitor placement can alleviate strain on the shoulders, reducing office pain.
2. Shoulder Exercises: Incorporate shoulder-strengthening exercises into your daily routines. Simple exercises like shoulder rolls, shoulder blade squeezes, and shoulder stretches can improve flexibility and relieve tension, mitigating office pain.
3. Regular Breaks: Advocate for regular breaks to encourage movement and shoulder stretches throughout the workday. These breaks can prevent muscle fatigue and minimize the risk of chronic shoulder pain associated with prolonged periods of inactivity.

Minimise Office Pain with Physiotherapy

In conclusion, musculoskeletal problems are prevalent among office workers due to the nature of their sedentary work and repetitive tasks. By understanding the common issues faced, implementing ergonomic adjustments, promoting regular movement and exercise, and encouraging proper posture, employers can help mitigate the risk of musculoskeletal discomfort and improve the overall health and well-being of their workforce. Ergonomic adjustments and changes can be implemented by our physiotherapists. They are experts regarding ergonomics and the human anatomy. Drop us a message to find out more about how we can conduct an ergonomic assessment at your workplace!