The COVID-19 pandemic and the resulting government mandates to work from home to stop the spread of the disease have resulted in many Canadians working from home. Roughly 40% of Canadians work in a job that can be carried out from home through telework technologies. Canadian employers and employees responded to the pandemic by quickly increasing the prevalence of working online. By the last week of March 2020, the Statistics Canada Perspectives Survey Series reported that 39.1% of Canadian workers were working from home in response to the pandemic.1
Working remotely can offer many benefits for employers and employees alike but should be adopted with some careful planning. Although many people had jobs that allowed them to work from home prior to the pandemic, it is a new work environment for many and it is important that workspaces be set up in a way that takes your physical health and safety into consideration to prevent injury or other unintended consequences. So, what can you do to make your workspace safe and productive?
Remaining healthy while working from home requires serious thought about the design of your office space. Many workers spend prolonged periods of time at their desks working on computers, placing them at risk of repetitive strain injuries and neck and back pain. Working at a countertop or kitchen table may be fine if you only do it now and then or had to make the move to working from home with little planning. However, if you intend on working from home for several weeks or are considering doing so permanently, you should ensure you have set aside an appropriate workstation. Here are some suggestions that can help prevent injury and discomfort.
Using a separate keyboard and mouse will allow you to position them so you can comfortably maintain your elbows at a 90-degree angle and keep your wrists straight while raising your laptop screen to the appropriate height, if you do not have access to a separate monitor.2,4
Even with your desk space set up properly, your body wasn’t meant to spend eight hours sitting in one position.4 Some evidence suggests that sedentary jobs “may be hazardous, contributing substantially to the growing chronic disease burden associated with obesity, diabetes, cardiovascular disease and cancer.”5 Sedentary time has also been shown to negatively effect several indicators associated with diabetes and heart disease among those at risk for diabetes.6
Even employees who are physically active can have high levels of work-related sedentary time which in turn can increase their health risks.5 In fact, “on average, over 75% of the office workday is spent sitting, with much of this accumulated in unbroken bouts of at least 30 minutes, demonstrating that the hazard is much more common than previously thought."5 When you are working from home your commute may literally be from the bedroom to the living room or den. This may increase the amount of time you are sitting beyond what you normally spend when working from your office building.
The good news is that small daily tasks can add up to increasing your physical activity at work and decreasing the strain and health risks related to prolonged sitting.
We all need to balance work and home life and look after our own health and well-being. When working from home, the line between work and personal may become blurred.3
It is important to maintain a regular schedule and take time to look after yourself. Make sure you are getting enough sleep, eating properly (the snack cupboard may be more easily accessible at home), and exercising regularly as these are important to ensure your own mental and physical health.2,3,4
Take advantage of being in your own home by going outside for a short walk or taking a stretch break at lunch, having your coffee break on your deck or in your kitchen for a change in scenery, or checking in with other family members who may also be at home during breaks.
Working from home may be a short-term measure during the pandemic or may become the norm for you and your colleagues. Whatever the future brings, it is important to ensure you are looking after yourself when at work and many of these measures are applicable wherever you find your desk.
If you find you are in pain after spending the day at your desk or if you are looking for help setting up your workspace, contact a physiotherapist. Physiotherapists can also treat other work-related injuries such as carpal tunnel syndrome. Click here to find a physiotherapist in your area.