A “HIP” Guide to Happier Movement: “Corporate Syndrome”
Have you heard the common terminology “Corporate Syndrome (CS)” otherwise known as “Occupational Overuse Syndrome (OOS),” in and around your office?
There seems to be a syndrome for every possible structural breakdown, “CS and OOS” are otherwise known as a combination of the elements of upper crossed syndrome (UCS) and the lower crossed syndrome (LCS), which we have featured in the last two “HIP” guide articles to happier movement.
Uniquely classified, as in individuals who exhibit elements of both these structural breakdowns and related symptoms/physical adaptations your body undergoes as a result of being in a seated position for far too long and progressively, and/or over a long period of time.
Due to poor ergonomics, most people in these situations either find themselves learning over a desk to read, or hunched at a computer typing all day. Mostly common in the corporate cruncher, or the student.
Since, changing careers isn’t usually an option for many of us, and school requires many months, years or fine tuned learning; the natural first place to start is to assess the symptoms and level of (dis)comfort?. The physical adaptations we generally
see as a result of this repetitive seated position you are most likely to “feel”if experiencing UCS and LCS include the following:
Upper Crossed Syndrome:
- (shoulders round forward, chest tight)
- Upper trapezius
- Sub occipital (neck is very tight, with orward head carriage)
- Deep neck extensors
- Pectoralis major
- Levator scapulae
Lower Crossed Syndrome:
- Hips are tight and limited external rotation)
- Quadriceps
- Hip Flexors
- Hamstrings
- Calves
The muscles that tend to be weak or lengthened include:
Upper Crossed Syndrome:
- (postural muscles and posterior chain)
- Rhomboids
- Middle and lower trapezius
- Deep neck flexors
- Scalene and deep neck flexors
Lower Crossed Syndrome:
- (Pelvic stabilizers and posterior chain)
- Glutes, and sub groups
- Trunk (transverse abdominals & 4 pillars to intra abdominal pressure)
Other associated pain referral symptoms include:
- Carpal Tunnel (forearm, and elbow pain referral)
- Pelvic imbalances (hip hikes, anterior or posterior tilts)
- Low back pain and SI joint pain referral
Does this sound familiar? If so proceed to the next step.
Next, take a look at your chair and workspace. This is known as postural ergonomics. Your workstation and office seating has to support your body. Historically, the word ergonomics was just another name for “Human Factors”. Today, ergonomics commonly refers to designing a workspace environment that focuses on maximizing safety and efficiency.
Biometrics and Anthropometrics play a key role and in easier terms – your workspace is designed to your mechanics and what you require to make your job easier, to keep you healthy and for long term sustainability.
Even though you are seated you are still dispensing energy to hold you in that frame and when the body is expected to sit in the same, uncomfortable position for periods of time the body can experience a number of negative reactions including:
- increased compressive load on the spine and pelvis
- reduced blood flow to muscles resulting in compression of soft tissue and associated numbness and pain
- increased pooling of blood in the legs and feet which further reduces blood flow
- holding the body in one position means that muscles have to contract leading to tiredness and fatigue
Ergonomic intervention can help prevent and decrease the symptoms resulting in less absenteeism, better energy throughout the day and higher productivity/efficiency. Not to mention better posture overall. Using simple materials for intervention makes it feasible for workers to modify their own workstations to gain the benefit from basic ergonomic recommendations.
Lastly, stay active outside of work, to include regular amounts of cardiovascular work, strength, stability and mobility sessions. Yoga has we known has many benefits beyond just flexibility, it also reduces stress, reduces tension to your muscles and skeletal frame, and allows you to focus your attention on your body, mind and spirit.
