What health risks exist when working in a home office?
January 3, 2022 | 30,00 EUR | answered by Lucas Weise
Dear Doctor,
My name is Mia Jensen and I have been working from home for some time now. Due to the current situation with the Covid-19 pandemic, employees like myself have been given the opportunity to work from home in order to minimize the risk of infection. Initially, I found working from home very convenient and pleasant, but now I am worried about my health.
I spend the majority of my working hours in front of a computer screen without taking adequate breaks. This often leads to eye strain and headaches. Additionally, I lack the ergonomic equipment that I had in the office, such as an ergonomic chair or an adjustable desk, which has resulted in increased back and neck pain.
The lack of separation between work and personal life is also increasingly burdensome. I find it difficult to unwind and relax after work, as the work environment is always present. This has led to sleep disturbances and a constant feeling of stress and imbalance.
I am concerned about the potential long-term health risks of working from home and how I can minimize them. Are there specific measures I can take to protect my health while working from home? Are there certain exercises or break guidelines I should follow to alleviate my symptoms? I would greatly appreciate your support and advice.
Thank you in advance.
Sincerely,
Mia Jensen
Dear Mrs. Jensen,
Thank you for providing a detailed description of your situation in the home office. It is understandable that the current circumstances and the associated changes in your work environment and conditions can lead to health issues. It is important that you take care of your health and take steps to alleviate your symptoms and minimize long-term health risks.
To reduce your eye discomfort and headaches, it is important to take regular breaks and give your eyes a rest. The so-called 20-20-20 principle can be helpful: every 20 minutes, look at least 20 feet (about 6 meters) away for 20 seconds. This helps relax your eyes and reduce symptoms of strain. Additionally, ensure that your workspace is well-lit and that the screen is positioned at an appropriate distance and eye level.
To alleviate your back and neck pain, it is important to create an ergonomic work environment. Try to position your screen at eye level and make sure your sitting posture is correct. An ergonomic chair and a height-adjustable desk can help maintain a healthy body posture. Additionally, take regular movement breaks to prevent tension.
The lack of separation between work and personal life can indeed lead to stress-related issues. It is important to set clear boundaries and consciously schedule times for work and relaxation. Try to consciously switch off at the end of the workday and take time for relaxation and leisure activities. Regular exercise and relaxation techniques such as meditation or yoga can help reduce stress and improve sleep.
It is advisable to also discuss your situation with your employer and find possible solutions to improve your working conditions in the home office. Additional ergonomic aids may be provided to you, or flexible working hours may be arranged to support your work-life balance.
I hope these suggestions are helpful to you and that you can alleviate your symptoms and better protect your health in the home office. However, if the symptoms persist or worsen, I recommend seeking advice from a doctor to discuss further individual measures.
Best regards,
Lucas Weise
