The Pain of Working from Home

Did you know in 2021 complaints of physical discomfort are surging? From eye strain to neck and back pain, to hand and wrist issues, it’s become clear that spending 20-40 hours a week working from home can cause physical problems.

Heading into the new year, if you’re still working from home part or full time, it might be worth reconsidering your home office set up. Many of will continue to work from home for the foreseeable future, so if you haven’t yet invested in some ergonomic equipment, now is the time to splurge. Your health and your job satisfaction could depend on it!

Here are a few tips to make your home office setup more comfortable:

• Use a comfortable chair with back support. Armrests are ideal and should be set at a height that allows your feet to rest flat on the floor.
• Your legs should fit comfortably under your desk.
• Place your monitor about 20-inches in front of you or at arm’s length.
• The top line of your screen should be at or below eye level.

The proper furniture and posture are essential, but so is the amount of time you spend moving every day. Our bodies aren’t mean to be in the same position for several hours on end.

When you work in an office building, you likely move more than you realize. You walk from your parking spot, go to lunch, take coffee breaks, and use the bathroom. These small daily movements are all energy-burning activities that occur when you’re not eating, sleeping, or intentionally exercising.

It’s important to get up from your chair and walk around your home or outside frequently. Even if the movement seems small—like walking to the kitchen for a glass of water—it’s essential. Small activities can keep your body agile. To establish healthy work-from-home habits, start by setting a timer or a calendar reminder to move or stretch in some way every 30 minutes.

This new normal might be here to stay. Be mindful of the potential health risks that come from makeshift work environments that cause strain and pain. Some resulting musculoskeletal disorders can pose long-term problems. Now is the time to ensure you can work productively without pain!