Strictly speaking, occupational diseases are illnesses that people develop as a result of their professional activities. When people generally talk about occupational diseases, most initially think of manual trades or jobs that involve heavy physical exertion. The worker in a cosy, warm office is probably not the type of worker most people associate with occupational diseases. However, this assumption is more than wrong. Our bodies are not designed to sit for eight hours or more a day. From an evolutionary point of view, our musculoskeletal system is made for walking, hunting and gathering, not for maintaining the same posture for many hours every day. It is therefore hardly surprising that the incidence of various occupational diseases in the office is steadily increasing. It is assumed that each of us will be affected by such an illness at least once in the course of our working lives.
Due to the growing number of sedentary jobs and the resulting complaints, the term “office illnesses” became established. But what exactly are office illnesses? In this guide, you will learn everything about the typical illnesses associated with office work and how you can counteract them in the long term.
Table of contents:
2. How can you prevent or counteract office illnesses?
3. Why is the topic of workplace health so important?
4. Conclusion
What office illnesses are there?
First of all, we would like to explain exactly what lies behind the term “office illnesses”. This designation is medically established and covers all illnesses that can result from working in an office. The resulting complaints can be physical as well as psychological in nature. In addition to the classic physical disorders affecting the musculoskeletal and support system, allergies or mental health conditions such as burnout can also arise. Before we present measures you can take to counteract or prevent them, we will first look at the typical office illnesses, as well as their causes and symptoms.
Office eye syndrome and persistent headaches
Office eye disease, also known as office eye syndrome, describes the strain placed on the eyes by long hours in front of screens. Not only do we spend more than eight hours a day intently focusing on an unnatural light source, but after work many of us continue staring at screens to “switch off”. In reality, though, the opposite happens. This irritates our eyes, which can then become dry, red, itchy or inflamed. In the worst case, our vision may even become temporarily blurred and generally deteriorate over time.
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The enormous strain on our eyes is also often linked to headaches. In addition to overexertion headaches and tension headaches, migraine attacks can also occur. People often talk about migraine when someone has very severe headaches. But if you know someone who has experienced a migraine attack, or perhaps suffer from the condition yourself, you will know that it is not simply “just” a particularly bad headache. During an attack, migraine sufferers may vomit, become sensitive to light and noise, and may even temporarily lose their vision.
Depending on the duration, frequency and severity, a degree of disability (GdB) may therefore be recognised for migraine sufferers. Special therapeutic measures are necessary in such cases. However, depending on how often they occur, even milder headaches can become a real burden for the person working.
Mouse arm and carpal tunnel syndrome
You may have heard of secretary’s disease, Nintendo thumb or mouse arm. The technical term for mouse arm is repetitive strain injury (RSI), and it refers to an injury caused by repeated monotonous movements. RSI syndrome can cause pain from the hands all the way up to the neck. However, the area from the hand to the forearm is particularly affected, which is why the term mouse arm has become established. In addition to elbow pain, sensory disturbances such as tingling or numbness in the fingers and wrist can also occur. Other symptoms may include coordination difficulties or a loss of strength in the hands. Similar to the rather rare rhizarthrosis, osteoarthritis of the thumb saddle joint, mouse arm can also cause painful swelling in the fingers and restrict their mobility.
Another common condition affecting the wrists is carpal tunnel syndrome. In this case, the median nerve becomes trapped in the wrist tunnel (carpal tunnel), which can lead to a wide range of symptoms. These include sensory disturbances and pain in the fingers, which can also radiate throughout the entire arm. Numbness mainly occurs in the thumb, index finger, middle finger and ring finger. One of the first signs is hands going numb at night. The exact causes are not fully understood. However, acute carpal tunnel syndrome is usually triggered by inflammation or injuries in the wrist.
Back pain
“My back is playing up” is probably the best-known phrase used in connection with office-related health issues. No wonder, because if we are honest, we do not always maintain the best posture during our working day. Due to poor ergonomics and rarely changing our sitting position, we often tend to hunch over. Poor posture at the workplace can lead to all kinds of back pain. From mild tension pain to a slipped disc, complaints or conditions affecting the back and neck are among the classic office-related ailments.
But there is good news: the measures you can take to prevent or relieve back problems are simple and take hardly any time.
Cardiovascular diseases
Our cardiovascular system can also be affected by office work. One of the causes is the lack of exercise resulting from sedentary work. For many people, counteracting this after a long and demanding working day is incredibly difficult. The often unhealthy eating habits of office workers also have a negative impact on our cardiovascular system. Together, this can have serious consequences, especially in the longer term. Regular check-ups are recommended in order to detect damage at an early stage.
Stomach and intestinal complaints
“Something is weighing heavily on my stomach”, “I need to digest that first” – these are just a few examples of metaphors that relate to our gastrointestinal tract. Our physical and mental well-being is closely linked to our digestive system. So it is no wonder that there are so many associations here. Stomach and intestinal complaints are also among the classic office-related ailments. They are affected, among other things, by high stress levels and an unhealthy diet, which are common in many workplaces. If you mostly sit hunched over at your desk, you also compress your gastrointestinal area, which can lead to pain. A damaged or irritated gastrointestinal tract can, in addition to countless illnesses, also cause allergies and intolerances if your diet is too one-sided for too long.
The invisible illnesses
Probably the most underestimated office-related illnesses are psychological ones. While the widely known burnout is already one of the final stages before being unable to work, “milder” mental problems and complaints are often swept under the carpet until it is already too late. Early warning signs can include sleep disorders, more frequent headaches and tension pain, as well as gastrointestinal complaints. If you experience your first panic attack, immediate action is needed.
When it comes to depression, workplace stress ranks as the number 1 cause.
How can you prevent or counteract office-related illnesses?
Diet
As has become clear, there are also a number of occupational illnesses in the office. To prevent an office-related illness from developing in the first place, a balanced lifestyle is essential. Starting with a healthy diet. Alongside wholesome meals, ideally you should also make sure not to eat unhealthy snacks. Any type of fruit or an oat bar that provides extra energy is a healthy alternative when cravings strike. Try to avoid fast food and sweets. You should also steer clear of soft drinks and too much coffee.
Sitting-standing-movement ratio
Alongside a healthy diet, sufficient exercise and a balanced sit-stand ratio are important. To avoid tension pain, change your position every half hour. An ergonomically designed workstation with a high-quality office chair and a height-adjustable desk will also support you here. According to scientific studies, working while standing can lead to improved circulation, less strain on the back and increased calorie burn. This helps promote overall health and reduce the risk of various office-related conditions such as back pain, high blood pressure and cardiovascular disease. However, it is important to point out that standing constantly can also lead to health problems, such as pain in the legs and feet, varicose veins and increased stress levels. That is why experts recommend a balanced mix of sitting and standing during working hours. Adjustable desks that allow you to work both standing and sitting can be a practical solution. Why not use your lunch break for a walk.
Work-life balance
A balanced work-life balance can help prevent both physical and mental illness or provide relief from symptoms. However, it is worth noting that the ratio between work and personal life does not have to be 50:50. Satisfaction with work-life balance and the relationship between these areas varies from person to person. If you are unhappy with the balance, speak to your manager and the people around you in your private life to find a solution.
Tips for preventing and relieving office-related health issues
As a basic principle, it can be said that the foundation of health in the workplace is a combination of a healthy diet and enough exercise . A balanced work-life balance also supports good health. Below, we show a range of measures that can help prevent office-related health issues or provide relief. Please always bear in mind: these are layperson's tips and not medical instructions.
If you have health complaints, please consult a doctor immediately!
Office eye syndrome / tired office eyes
- make sure you work ergonomically and position your screen at the correct angle
- use computer glasses that filter blue light and can therefore reduce eye strain
- take your eyes off the screen from time to time and look out of the window into the distance
- close your eyes briefly every now and then to help prevent them from drying out
Headaches
- air out your office regularly
- ensure there is sufficient natural light
- drink enough fluids
- exercise regularly
- roll your head from time to time and stretch your body
- make sure you maintain the correct sitting posture
Mouse arm / carpal tunnel syndrome
- avoid adopting a relieving posture, as this usually only makes the pain worse and prolongs the healing process
- here too, a correct sitting posture is very important
- work with an ergonomic mouse and keyboard
- stretch your arms from time to time and rotate your wrists
- clench your fist and then stretch out your fingers, repeating this a few times
Back and neck pain
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an ergonomically designed workstation is of the utmost importance
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correct sitting posture and the right sit-stand ratio while working
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make sure you get enough movement and fresh air
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for mild symptoms, yoga can help, as it engages many joints while putting very little strain on them
Stomach and intestinal complaints
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a balanced and healthy diet is the top priority here
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as is exercise
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reduce stress factors
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a healthy work-life balance supports your well-being
Mental health conditions
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in fact, a healthy gastrointestinal tract is incredibly important for mental health
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promote overall well-being
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distance yourself from stress factors
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Avoid toxic personalities
And please don’t forget one thing: It is NOT a disgrace to seek help. On the contrary, it is a sign of strength!
Why is workplace health such an important topic?
Workplace health has been and will continue to be an important issue. A person’s health is their most valuable asset. In addition, any absence from work always means costs for the company, especially when it involves a longer period of sick leave. However, our working world is constantly changing, and more and more people have jobs that involve sitting down. As a result, occupational illnesses and the demands placed on businesses are changing too. Companies therefore need to remain adaptable so they can respond to changing needs. Not least to ensure employees remain committed to the company. The current shortage of skilled workers also highlights this. Employers can also play a part in preventing office-related health problems. For example, a targeted 10-minute movement break during working hours could significantly increase employees’ health and satisfaction. Whether employees want to take part in this movement break or prefer to continue working is entirely up to them. These 10 minutes could be a short walk, a few exercises at the workstation, or a brief yoga session. This is an effective way to counteract office-related health issues.
Expert tip:
Both in the office and when working from home, the right working posture is essential to prevent office-related health problems. To promote health in the workplace, it is therefore important to have an ergonomically designed workstation. This consists, on the one hand, of a high-quality ergonomic office chair, which meets your individual requirements and needs, and on the other hand of a height-adjustable desk that allows you to change your working position quickly and easily. Accessories such as a multi-adjustable monitor mount , and ergonomically adapted computer mice and keyboards help you maintain a correct working posture at all times. Also make sure that your office furniture is adjusted correctly. Incorrectly adjusted office furniture can cause pain and, in the worst case, lead to one of the common office-related health problems. Need help with this? Then feel free to contact our certified specialist advisors.
Conclusion
Can office work make you ill? Definitely. As in all other fields of work, there are occupational illnesses here too. In this case, these are referred to as office-related health problems and include all illnesses and complaints that can arise as a result of the work carried out.
Office-related health problems range from minor aches and pains to serious illnesses. In any case, it is advisable to prevent such complaints from arising in the first place. Pay attention to a healthy, balanced lifestyle, an ergonomic workplace and enough activity to counteract a lack of movement. This will help you stay healthy at work at all times.