Five Working From Home Mistakes That Could Be Harming Your Health
With millions of us now working from home at least once a week, Britain has unknowingly created a new wave of health problems.
From chronic back pain to headaches, eye strain and poor sleep, Brits are now facing serious health concerns due to their work-from-home setup.
According to Brenig Moore, Health and Safety Expert at workplace health specialists Astutis, the biggest risk is a slow, daily strain that can build into a long-term injury.
“A lot of people wouldn’t dare use a ladder incorrectly, or lift heavy equipment without training, yet we work for eight hours a day, 35 hours a week, hunched over our laptops and think nothing of it, or where it’s going to take us in the future. Home working, while great for flexibility, can be the absolute devil for future health problems.
Employers must assess DSE workstations to identify and reduce risks for employees who regularly use computers, laptops, or other screen-based equipment as a significant part of their normal work.
If you work at a desk, laptop, or screen for any length of time, a proper DSE (Display Screen Equipment) assessment is essential. It ensures your workstation is set up ergonomically, reducing physical strain and discomfort, and by preventing fatigue, stress, and burnout, it also helps support your overall mental well-being.”
Brenig goes on to discuss the five most common ergonomic mistakes we’re all making, and how to fix them before it’s too late:
- Working at the kitchen table
“Sitting on hard dining chairs and bar stools on your kitchen island places excessive pressure on the bottom of your spine and your hips, forcing people to lean forward and slouch.
Kitchen chairs are designed for you to have a quick bite to eat, not eight-hour-long shifts. Your body will ultimately pay the price for this.
Instead, use a proper adjustable chair or add a cushion for lumbar support. Your hips should always be level with or slightly higher than your knees.”
- Laptop too low
“Laptops can encourage a hunched position, so it’s important to have your laptop in a place that won’t strain the shoulders and the upper back.
If your chin drops towards your chest when working, then you’re constantly loading the neck muscles. A big reason why so many people have tension headaches now is this.
Instead, raise the laptop to eye level using a laptop stand, or even some books or boxes and use an external keyboard and mouse to stop you from slouching.”
3. Slouching on the sofa
“While it’s comfy in the moment, especially if you have some TV on in the background, it’s horrendous for posture. Sofas cause rounding of the spine and neck craning.
Instead, you want to work at an actual desk as much as possible. However, if you do use a sofa to work as you’ve got no other choice, then use a cushion behind your lower back and place your laptop on a tray or pillow to hold it up.”
4. Forgetting to move
“At home, we often move less because there are no desks to walk to or meeting rooms to get to. Sitting still for hours reduces circulation and causes stiffness, and your step count will be minimal.
Set a timer for every hour to stand up, have a stretch and walk around the house. Movement is part of ergonomics; if you’re sitting with perfect posture but you’re not moving around, you’re still damaging yourself.”
5. Bad lighting and screen glare
“Working by a window or under harsh lighting forces your eyes to strain and can lead to headaches and poor sleep.
You want to ensure that your screen is pointing at ninety degrees to windows, while using soft and indirect lighting and follow the 20-20-20 rule. Every 20 minutes, look at something that’s 20 feet away for 20 seconds.”
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