The Impact of Remote Work on Physical Health (and How to Fix It)
Over the past few years, remote work has surged in popularity, with millions of people trading traditional workspaces for home offices. For many people, working remotely provides flexibility and convenience, but there are also health challenges that come along with the change in lifestyle. Traditional office workers have to walk to the car for their morning commute, then walk into the office. There may be stairs to climb. They may walk to a local diner during their lunch break, before walking back to the car for the trip back home.
This may seem like a waste of time when you consider that instead of driving on congested roads you could be already hard at work in your home office, but for many office workers these inconveniences provided the majority of their physical activity during workdays. Without conscious effort, the shift to remote working can make you more sedentary and more prone to health complications.
Common Physical Health Issues Can be Exacerbated by Remote Work
A sedentary lifestyle was already a problem for traditional office workers, but when you remove the few opportunities to move that traditional office work provides, those problems can be magnified. Extended time sitting at a desk working on a computer can lead to back, neck, or shoulder pain. Overuse of the wrists and hands from typing/mousing can lead to repetitive strain injuries (RSIs). Excessive blue light exposure can contribute to eye strain and headaches and can impact the quality of your sleep at night.
While none of these conditions are exclusive to remote work, removing the requirements to move and get outside in the natural sunlight that traditional office work provides can make these conditions more pronounced. Remote workers must make an effort to account for these lifestyle changes.
Counteracting These Health Issues
If you are one of the millions of Americans who work remotely, you may want to consider a few changes to your daily routine to help prevent negative health outcomes:
- Improve your ergonomics. Proper desk and chair setup can reduce the strain on your body, as well as proper screen height and keyboard positioning. Consider using a standing desk or other ergonomic accessories.
- Incorporate movement breaks. Be sure to take short breaks throughout the day to stand and walk. Do simple stretching exercises for your back, neck and shoulders. Give your eyes regular screen breaks to reduce eye strain.
- Focus on healthy work habits. Pay attention to your hydration and nutrition. Adjust lighting and screen brightness. Create a reliable routine that incorporates movement.
- Strengthening and mobility work. Outside of work hours try some core exercises to improve your posture. Wrist and hand exercises can reduce your potential for RSIs. Improving your strength and flexibility can help counteract the effects of your sedentary work day.
Keep it Simple
Remote work doesn’t have to be any less healthy than office work, but it’s up to you to make sure of it. Making small, sustainable changes to your daily routine can have a lasting impact on your health and well-being. Improve your environment and your habits. Be aware of your nutrition. Keep your body strong and flexible.
Of course, if you are already suffering from strain or overuse injuries due to your working conditions, deal with those issues as quickly as possible. A physical therapist can help you treat any pain you’re dealing with now and can also help you develop a personalized exercise routine to help prevent these types of injuries in the future. Don’t hesitate to reach out and schedule a consultation today.