Occupational Hazards in the Office Environment
By Chris Aldred, Senior Physical Therapist at Sino United Health

Expatriate business executives in China are in a unique situation compared to those employees in Western Nations. Expatriate businesses face added pressure from shareholders abroad to turn a profit in a complicated and drastically unfamiliar work environment. Foreign headquarters often expect similar returns and speed of business as in their home countries, which is almost impossible to achieve in China. This leads to expatriate employees forcing themselves to work harder and longer, while also having to adapt quickly to unfamiliar business situations. Difficulty in communication and the longer working hours it takes to get things done take a toll on the body. The pressure from moving into a unique culture with its slew of daily challenges only adds to the likelihood of ones body becoming more prone to injury and illness.

In the modern world, pressure and strain can not just be seen in top level executives. Most workplace environments are detrimental to heath and more and more people are working in this sort of environment. ‘White collar worker’ is an attractive title for the e-generation looking for high social status, a great income and a comfortable working environment. However, there are many occupational health problems associated with this working class, mainly resulting from improper computer use, a sedentary lifestyle, and too much stress. These problems result in various physical and mental distresses, which significantly affect productivity, causing higher absenteeism and low efficiency. Especially in China, where this is a new trend, people are not aware of the dangers they face, nor of the free and easy solutions available to help them. Below are some ways to counter work-related stress and illness

Computer Syndrome

Computer Syndrome is caused by un-ergonomic design of the work station, improper lighting, poor posture and insufficient breaks. Together these factors result in headaches, dry eyes with blurred vision, neck pain, arm pain, and lower back pain. An ergonomic office workstation and the right posture make for a good start. However, even if you work with a well-designed system for too long, or engage in high repetition tasks, you still stand the risk of suffering muscular pain and fatigue. Frequent short breaks, standing, stretching and moving around will significantly reduce their occurrence.

Solution 1: Ergonomic Workstation. You do not need lots of money and fancy furniture to ensure an ergonomic workstation. Just focus on positioning and posture. Make sure that:

1. The top of the monitor is at or just below eye level.
2. The distance between yourself and the monitor allows you to read the screen without leaning your head, neck or trunk forward/backward.
3. The position of the monitor is directly in front of you so that you do not have to twist your head or neck to see it properly.
4. There is no glare from windows or lights on your monitor because this can cause you to assume an awkward position to clearly view the screen.
5. Your head and back are balanced upright and inline with your torso.
6. You keep your torso and hips perpendicular to the floor.
7. You keep your shoulders and upper arms in-line with the torso, generally about perpendicular to the floor and relaxed.
8. Keep your elbows close to the side of your body, bent at a 90°.
9. Your hand and wrists are in-line with your forearms, so that there is no wrist hyperextension or flexion.
10. Your keyboard is placed under your hands and that your mouse is placed right next your keyboard so you don’t need to reach to use it.
11. You make sure your back and neck are properly supported.
12. Your hips and knees are bent at an 90°so that your thighs are parallel to the floor and that your lower legs are perpendicular to the floor.
13. You keep your feet flat on the floor.

Good Working Posture

Bad Working Posture

Solution 2: Frequent breaks with simple office exercises. Use a mobile phone or an alarm clock to set an alarm to remind you to stretch or take a break. Ideally, one should stretch every hour.

Solution 3: Alternate tasks whenever possible by mixing non-computer related tasks into the workday. This encourages body movement and the use of different muscle groups to avoid body fatigue and pain.

Office Syndrome

Office Syndrome is evidenced by chronic fatigue, itself the consequence of multiple factors such as pre-existing medical conditions (such as blood pressure), prolonged inactivity, incorrect posture, visual fatigue caused by fluorescent lighting and computer monitors, poor air quality in offices, stress, sleep deprivation, and an unbalanced diet.

Solution 1: Office Basics

1. Adjust the height of your computer monitor and chair or backrest to make sure that you are seated in a comfortable position.
2. Reduce right hand and shoulder fatigue by using keyboard shortcuts as much as possible instead of using a mouse or trackball.
3. Make sure when using a telephone that your head is upright and your shoulders are relaxed if you are simultaneously doing computer tasks.
4. Use a headset with microphone to free both hands and limit neck strain.
5. Arrange frequently used office items within arms reach.
6. Use natural light as much as possible.
7. Open windows to get as much fresh air as possible during the workday.
8. Do some stretching or ankle pumps while talking on the phone or seated at your desk.
9. Master time management skills and plan office tasks to improve efficiency and reduce stress.

Solution 2. Office Exercises.

1. Front Raise: Sit in chair, abs in and spine straight. Hold a full water bottle, or any slightly weighted object, and raise hand to shoulder level. Hold this pose for 2 seconds then repeat the other arm.
2. Overhead Press: Hold a full water bottle in your right hand, elbow bent, and extend your arm overhead. Repeat with the other arm.
3. Bicep Curl: Hold a full water bottle in your right hand, with abs in and spine straight, curl the bottle towards the shoulder. Repeat with other arm.
4. Tricep Dips: With palms on a chair and feet on the floor, scoot buttocks off the edge of the chair. Bend elbows, lowering body, then straighten arms to return to the starting position.
5. Office Squats: Stand in front of office chair with feet shoulder-width apart. Bend knees as though sitting in a chair, keeping weight on your heels. When the legs are parallel to the seat of the chair, slowly rise to the original standing position.
6. Wall Sitting: With your back touching the wall, move your feet away from the wall so that the wall is supporting your weight. Slide down and bend knees so that your legs form a 90°angle. Hold for as long as you can.
7. Toe Raises: While seated or standing, simply lift and lower toes, while maintaining contact between your heal and the floor.
8. Gluteal Squeeze: While sitting or standing, squeeze buttocks muscles. Hold for 5 seconds then relax.
9. Abs: Sit on the edge of a chair, arms extended in front of you. While keeping your back straight, contract the abs and slowly lower torso towards the back of the chair. Hold for 3 seconds and then repeat.
10. Ab Curls: Cross arms over your chest and sit up straight. Contract abs and curl shoulder blades towards your hips, pulling abs in. Hold for 2 seconds and repeat.

Solution 3: Take care of other issues in your life to ensure a healthier, more productive and more enjoyable “white collar” life.

SinoUnited Health is the only American specialty medical center in Shanghai. SinoUnited Health specializes in the fields of Sports Medicine, Orthopedics, Pain Management, Rehabilitation and Physical Therapy.

If you have any aches or pains, isn't it time you did something about it. Call SinoUnited Today!

By Chris Aldred
Senior Physical Therapist
SinoUnited Health
Suite 601, Shanghai Center,
1376 Nanjing West Road
Tel: 021- 62798920
www.sinounitedhealth.com
christopheraldred@sinounitedhealth.com