Working from home? Tips to avoid work-related injuries in your workspace

With more Canadians working from home, injuries related to remote work have been on the rise. Fortunately, most of these health concerns can be easily addressed with a few simple adjustments. 

Muscle aches and pains

Most of our homes aren't designed for an 8-hour workday, so it comes as no surprise that a home quickly converted to a workspace can be the cause of various aches, headaches and pains. In fact, a recent study found that 41 per cent of at-home workers reported experiencing low back pain, and 23 per cent reported neck pain since starting to work from home. 

Sometimes, simple things like the height of your desk or an uncomfortable chair can cause musculoskeletal pain. To help prevent this, try placing your computer monitor at arm's length and ensuring your knees and hips are at a 90-degree angle. 

Here are a few additional tips to reduce or eliminate muscle pains while you work from home:

• Take frequent breaks. Stand up, stretch and walk around for 5 minutes every hour
• Avoid eating at your desk or workspace
• Get outside if you can for a 15-minute break twice a day during work hours
• Get some exercise at least 3 times a week
• Consider booking a massage appointment

Eye strain

Eye strain is steadily increasing among employees working remotely, and it's further irritated by the multiple daily devices we use. With the added fact that even meetings are now taking place online via Zoom and other applications, our eyes are dealing with more visual stimulation than usual. Eye muscles contract when we read up close and relax when we look away. Our eyes are forced to "jump" from computer monitor to cell phone, to tablet. This prolonged screen time can cause increased eye strain, potentially leading to headaches.   

To reduce or eliminate eye strain:

• Give your eyes a break from the screen.
• Adjust the angle of your computer monitor to roughly 15 to 20 degrees below eye level.
• If you are experiencing dry eyes, over-the-counter medications can help alleviate that and make your eyes feel better.
• If eye strain and headaches persist, make an appointment to have your eyes tested. You may need prescription glasses or contacts. Supplemental health plans can help families cover the cost.

Mental health

With a decrease in socializing and human contact since the pandemic, there is increased isolation and a risk for new or heightened mental health issues. This can be true for both remote and on-site workers. 

When you add financial uncertainty, health concerns and the added pressure of helping to homeschool young children, it can quickly become a recipe for a surge in mental health issues. 

Right on cue, anxiety and depression stand front row, with Canadians experiencing one or the other at record levels. Anxiety, especially, is reported to have quadrupled since the start of the pandemic back in 2020, with over 20% of Canadians reporting high to extreme levels of anxiety.

Symptoms may include:

• Increased heart rate and breathing
• Outbursts of anger
• Trouble sleeping
• Feelings of doom
• Ruminating, or looping of negative thoughts

The key to mental health issues is seeking treatment for them, which is readily available and very effective. 

Peace of mind coverage

With CAA Protect's Health & Dental Insurance plans, you can feel confident knowing you have the right insurance coverage in Ontario to help cover the cost of expenses not covered by your government health plan. You can get coverage for prescription drugs, dental care, vision care, registered mental health therapists and more, helping you save hundreds of dollars a year and helping give you peace of mind.