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

With more Canadians homebound, injuries related to working from home have been on the rise. Thankfully, most of these health concerns can be easily treated with a few basic changes. 

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, in a recent study, 41% of at-home workers have reported low back pain and 23% reported neck pain since working 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 taking place online today via Zoom and other applications, our eyes are dealing with more 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 sustained screen time causes increased eye strain, which can lead 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 help give you peace of mind.