Why remote workers are at risk

Remote work suits many people, and WHO and the International Labour Organization note it can improve work-life balance. Their joint technical brief on healthy telework also warns that, without planning, it can lead to isolation, longer hours, more sitting and musculoskeletal pain. Many home set-ups were improvised and never fixed: a laptop on a dining table, a sofa in the afternoon, a bed for the last emails. The risks are the same as in an office, but nobody else is checking the set-up or prompting a break.

01Makeshift workstations and musculoskeletal pain

Laptops force a choice between a good screen height and a good keyboard height, and home furniture is rarely designed for eight hours of work. Neck, shoulder, back and wrist pain are the common results. The fixes are usually cheap, and many employers will contribute to equipment if asked.

What helps

  • Use a separate keyboard and mouse with a laptop stand, or a separate monitor, for full working days.
  • Choose a chair that supports your lower back; a cushion or rolled towel can help.
  • Avoid working from the sofa or bed for long periods.
  • Ask your employer for a home workstation assessment or equipment allowance.

02Less movement in the day

The commute, walks between meetings and trips to lunch can add up to thousands of steps that disappear at home. Back-to-back video calls can keep people seated for hours. WHO advises adults to limit sitting and to reach 150 to 300 minutes of moderate activity a week.

What helps

  • Replace the commute with a short walk before and after work.
  • Take some calls on the phone and walk while you talk.
  • Schedule meetings for 25 or 50 minutes to leave time to stand up.
  • Put a movement break in your calendar like any other appointment.

03Isolation, long hours and burnout

EU-OSHA and WHO list isolation, poor boundaries between work and home and an expectation of constant availability as psychosocial risks of telework. WHO describes burnout as a syndrome resulting from chronic workplace stress that has not been successfully managed, marked by exhaustion, mental distance from the job and reduced effectiveness.

What helps

  • Keep a start and finish time and close the laptop at the end of the day.
  • Turn off work notifications outside your hours where your role allows it.
  • Have regular video or in-person contact with colleagues that is not only about tasks.
  • Tell your manager early if your workload is consistently too high.

Weekly checklist for remote workers

  • Start and finish work at set times on at least four days.
  • Walk outside once before work and once after.
  • Work at a proper desk and chair, not the sofa or bed.
  • Have one conversation with a colleague that is not about a task.
  • Keep one evening completely free of work messages.
  • Notice whether your sleep is slipping later on work-from-home days.

When to see a professional

  • Pain in the neck, back, shoulders or wrists that lasts more than a few weeks.
  • Low mood, anxiety or loss of interest lasting two weeks or more.
  • Exhaustion that does not improve with rest or time off.
  • Sleep problems that persist for several weeks.

If you feel you might harm yourself, or that you cannot keep yourself safe, contact your local emergency number or a crisis line now.

Where ONU fits

ONU puts your activity, sleep and recovery trends side by side, which makes it easier to compare office days with home days and spot weeks when your movement drops or your evenings run late. It is a way to see your own patterns, not a measure of stress or a mental-health assessment. If you are struggling, talk to a doctor or a mental-health professional.

Try ONU Health today

Common questions

Is working from home bad for your health?

Not inherently. WHO and the ILO describe both benefits and risks. The outcome depends on your set-up, how much you move, your contact with others and whether work stays within reasonable hours.

What is the best laptop set-up at home?

Raise the screen to around eye level with a stand or books, and use a separate keyboard and mouse at elbow height. Sit on a supportive chair with your feet flat on the floor.

How can I stop work taking over my evenings?

Use a fixed finishing time, a short end-of-day routine such as a walk, and remove work apps from your phone if your role allows. Agree availability expectations with your team.

Sources and further reading

Educational information drawn from the public-health sources listed on this page. It is not a diagnosis, a treatment plan or a guarantee that you will avoid an illness or injury. ONU does not diagnose, treat or prevent disease. Speak to a qualified professional about anything that concerns you, and follow the rules of your employer, sport or local health service.