The goal of this observational study is to learn if a combination of postural exercise programs and ergonomics education can provide protective and therapeutic effects against work-related musculoskeletal disorders (WMSDs) in academic and administrative office staff at Bahçeşehir University (aged 20-55, working at least 3 months in an office setting). The main questions it aims to answer are:

Does a 6-week program of ergonomics training and regular posture exercises reduce the frequency and severity of musculoskeletal pain? Can structured ergonomics education improve the alignment of the office environment with international safety standards (OSHA)? Is there a measurable improvement in the sleep quality of office workers following these interventions?

Researchers will compare the pre-intervention baseline data to post-intervention results (after 6 weeks) to see if the interventions lead to a statistically significant reduction in physical discomfort and an increase in ergonomic compliance.

Participants will:

Undergo a comprehensive baseline assessment, including the Cornell Musculoskeletal Discomfort Questionnaire, New York Posture Analysis, and Pittsburgh Sleep Quality Index (PSQI).

Attend a one-day intensive training program covering both theoretical ergonomics and practical postural exercises.

Receive an instructional brochure with a QR code providing access to exercise videos.Perform the prescribed ergonomic adjustments and exercises during workdays for a duration of 6 weeks.Complete a follow-up assessment after 6 weeks to evaluate changes in pain levels, posture, and environmental compliance.

This study aims to investigate the effects of a combined ergonomics education and postural exercise program on work-related musculoskeletal disorders among academic and administrative office workers.

Work-related musculoskeletal disorders are highly prevalent among office-based employees due to prolonged sitting, poor posture, and inadequate ergonomic conditions. These factors contribute not only to physical discomfort and pain but also to reduced productivity and overall well-being. In addition, emerging evidence suggests a relationship between musculoskeletal complaints and sleep quality.

In this study, participants will undergo baseline assessments to evaluate musculoskeletal discomfort, postural alignment, sleep quality, and ergonomic risk exposure in the workplace. Following these assessments, all participants will attend a structured training session that integrates theoretical ergonomics education with practical instruction on posture correction exercises and workstation adjustments.

The intervention is designed to promote behavioral change by increasing awareness of ergonomic risk factors and encouraging the adoption of healthier postural habits during daily work activities. Supporting materials, including visual and digital resources, will be provided to facilitate adherence to the recommended exercises and ergonomic modifications.

Participants will be instructed to apply ergonomic principles and perform the prescribed exercises regularly during their working hours over a 6-week period. No control group will be included, and outcomes will be evaluated using a within-subject comparison approach.

At the end of the intervention period, follow-up assessments will be conducted to determine changes in musculoskeletal symptoms, posture, sleep quality, and ergonomic compliance. The findings of this study are expected to contribute to the development of preventive and practical workplace interventions aimed at reducing work-related musculoskeletal disorders in office environments.

Inclusion Criteria:

• Aged 20-55, currently employed as an office worker for at least 3 months.

Exclusion Criteria:

• Congenital or acquired musculoskeletal disabilities, systemic diseases contraindicating exercise, pregnancy, chronic neurological/cardiovascular conditions, or regular exercise participation within the last 6 months.