How to avoid Office Syndrome

June 05, 2020

Office syndrome

The call office syndrome It occurs after several hours sitting in front of a computer. Many people who write, design or edit adventure photographs - and other activities - may not pay attention to the time they spend at their computer.

Find out how this can affect your body, and how it can prevent it!


  • Shoulder pain
  • Back pains
  • Neck Pain
  • Sedentary lifestyle and obesity
  • Cardiac affections
  • Visual tiredness
  • Stomach affections
  • Mental fatigue
  • Muscular weakness
  • Pain in hands and wrists
  • Weakened joints
  • Affected spine


Avoid pain and discomfort easily by including these little habits in your day to day!

* Remember that it is essential to maintain a comfortable position in which your back is completely straight.

Avoid looking down: The best will be to raise the screen to the height of your face and keep your neck and back straight.

Relax your muscles and activate your circulation: Take breaks to do breathing exercises and muscle stretching to release some tension in your body and activate your circulatory system. You can do it from the chair you work in, without the need to get up.

  • Make slight movements of the neck, from one side to the other, and from front to back.
  • Move your shoulders in small circular movements back and forth.
  • Open and close your hands to stretch your fingers. Also move the wrists in a circular motion, in and out.
  • Mobilize your legs and feet equally, lifting them to perform up and down movements and slight circular movements.

Stay hydrated and well fed: don't forget to drink enough water, and avoid excessive caffeine consumption when you spend long hours in front of your computer. Take breaks to eat, rather than unconsciously eating while working.

Rest your eyes:

  • Take a moment to open and close your eyes repeatedly.
  • Take your eyes away from the computer periodically to rest a bit from the shine.
  • Exercise your eyes by bringing your gaze to a point away from you in the room you are in, and then quickly focus on a point closer to you. Repeating this movement will considerably strengthen your eyesight.

Stretching: when you get up from the chair in your breaks or pauses, take advantage of moving the skeleton a little to release tension. You do not have to follow a specific stretching routine, just stretch all the extremities of your body with basic movements.

Rest your mind: Include entertainment and rest breaks in your routine, so you will not accumulate stress associated with work. You have to let the mind relax!

Stay active: Include in your agenda a physical exercise routine outside or inside the house. To avoid sedentary lifestyle, and then maintain endurance for your next adventure.

Follow these simple tips and don't let office syndrome stop you that you freely enjoy your next adventures!

Office syndrome

Leave a comment

Comments will be approved before showing.

Related Publications

Remember that practice is done by the teacher, and exercise too! We leave you an excellent 5-step routine for you to keep in mind when training your body and improving your surfing technique.
Read more
Arm training for climbers
Arm training for climbers
If you follow this routine periodically (taking all precautions) it will be great for you to get the climber's arms and back that you need so much.
Read more
Physical Routine exercises before going to sleep
Physical Routine exercises before going to sleep
Without gym? No problem! If you haven't had time to exercise during the day, follow this simple routine at night before going to bed.
Read more
Grilled Norwegian salmon. A very healthy recipe
Grilled Norwegian salmon. A very healthy recipe
Salmon has become one of the most consumed blue fish worldwide. Not only for its exquisite flavor, but also for its nutritional content. In addition, it is a food that you can prepare
Read more
Healthy Pancakes Recipe Without Wheat Flour
Healthy Pancakes Recipe Without Wheat Flour
Make delicious breakfasts or snacks with this recipe for oatmeal and almond pancakes! Many people are discovering the disadvantages that can have the meals based on flour of t
Read more