The application of a feasible exercise training program in the office setting

What is it about?

Lower back, neck, and shoulder pains are the most widespread musculoskeletal conditions worldwide that affect approximately 70% to 80% of adults at some point in their lives [1]. In the United States, approximately 1% of the population was chronically disabled as a result of lower back, neck, or shoulder pains [1, 2]. These musculoskeletal issues, which are particularly prevalent in industrialized countries, can result in both personal and socioeconomic consequences [1]. For example, they not only cause a poor quality of life, but also increase the amount of absenteeism from work and the number of long-term disability claims [3]. For those who are affected, some may experience sleep disturbances, chronic fatigue, and nervousness, while many others become victims of prescription medication abuse [4, 5]. The scale of this problem is anticipated to grow with the increase in the aging population and the advancement of industrialization in the developing world [6, 7]. There are a variety of risk factors (e.g., age, race, sex, and marital status) that contribute to lower back, neck, and shoulders pains. However, the most prevalent factor, especially among adolescents, is the extended amount of time spent on sitting [8]. In this regard, a non-pharmacological and practical way to prevent and treat such musculoskeletal disorders among office workers who spend most of their time sitting would be beneficial. To date, most of the research on musculoskeletal disorders has emphasized on ergonomic modification of the working environment, changing diet, or doing physical activity, but there are very few, if any, exercise packages specifically designed for their prevention and treatment.

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Photo by Jenny Hill on Unsplash

Photo by Jenny Hill on Unsplash

Why is it important?

Previous researchers have suggested to perform physical activity to reduce the pains, but a dedicated package of exercise training for this purpose does not exist [1]. For example, Clemes et al. (2014) emphasized the importance of physical activity [19]; however, they did not introduce a protocol for training and their suggestions were not related to the work place. Instead, they suggested performing general exercises outside of working hours, which is impractical as individuals would rather spend the time to work on other matters (e.g., with their families). The purpose of the current paper was to introduce a feasible exercise training program that could be performed in the office setting. The most important features that distinguish this innovative exercise program from all other exercise programs were: (1) it was easy to apply in an office environment, (2) no additional apparatus was needed, (3) all the exercises were easy to learn and perform, and had been recommended by the American College of Sports Medicine (ACSM) [17], and (4) this was the first time that a package of exercises specifically designed for office workers. For the purpose of the study, it was hypothesized that a series of well-planned stretching and resistance training exercises, performed in a particular sequence, can significantly reduce neck, shoulders, and lower back pains. It was also hypothesized that the participants’ ROM would be significantly improved after the 11-week exercise program.

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