The Hidden Health Toll of Remote Work: What You Need to Know

David Priede, MIS, PhD
Apr 23
6 min read

The hidden health challenges of remote work and science-backed strategies to avoid isolation, burnout, and physical strain in the digital workplace.

Takeaways

Remote work can lead to a sedentary lifestyle.
Poor ergonomics can cause musculoskeletal disorders.
Isolation and burnout are common mental health risks.
Movement and proper workspace setup are essential.
Social interaction and self-care are requisite for well-being.

I've spent countless hours reading, researching, and analyzing the effects of our modern digital lifestyles on the brain and body. One thing is clear: while providing flexibility, the shift to remote work brings unique challenges to our well-being. It’s not just about missing the commute; it's about the hidden toll on our physical and mental health.

Most people fail to consider these three things when transitioning to remote work:

Sedentary habits are creeping up.
The importance of proper ergonomics
How face-to-face interaction affects social connections

Let’s examine the science-backed ways remote work can impact your health and what you can do to counteract those effects.

Physical Health: The Sedentary Shift and How to Reclaim Movement

One of remote work's most apparent, yet often underestimated, impacts is increased sedentary behavior. Many of us find ourselves glued to our chairs for hours without the daily commute, walking to meetings, or even visiting a coworker's desk.

The Risks of Sitting Too Much:

Prolonged sitting is linked to a host of health problems, including:

Cardiovascular Issues: Reduced blood flow and increased risk of heart disease.
Weight Gain: Lower calorie expenditure contributes to weight gain and related metabolic issues.
Musculoskeletal Problems: Stiffness, pain, and discomfort, especially in the back and neck.

A study in the International Journal of Environmental Research and Public Health found that 41% of remote workers reported lower back pain, and 23.5% experienced neck pain. That's a significant number!

Real-World Example:

I had a friend who transitioned to remote work and found himself working longer hours with fewer breaks. He started experiencing chronic back pain and fatigue. It wasn't until he consciously incorporated movement into his day that he felt better.

Simple Strategies for More Movement:

Set Movement Reminders: Use a timer to get up and move every 30-60 minutes.
Walking Meetings: Take phone calls while walking.
Active Workstation: Consider a standing desk or treadmill desk.
Exercise Breaks: Squeeze in short bursts, like a quick bodyweight circuit.

It cannot be repeated often enough, a sedentary lifestyle in general, but working while seated is seriously detrimental to your health. However, despite these warnings, and according to Fellowes, around 81% of office workers spend between 4 and 9 hours a day sitting at their desks. — *It cannot be repeated often enough, a sedentary lifestyle in general, but working while seated is seriously detrimental to your health. However, despite these warnings, and according to* *Fellowes, around 81% of office workers spend between 4 and 9 hours a day sitting at their desks.*

Fact: Even short breaks from sitting can have a significant impact. A study in the American Journal of Preventive Medicine showed that breaking up sitting time with brief bouts of standing or walking can improve cardiometabolic risk factors.

Ergonomics: Setting Up Your Home Office for Success

Beyond moving more, how we set up our workspace plays a role in our physical health. Many of us transitioned to remote work with makeshift setups – working from the couch, kitchen table, or even the bed.

Working from bed is often detrimental due to its negative impact on productivity, ergonomics, and work-life balance, as it can lead to distractions, poor posture, and blurred boundaries between personal and professional life.

The Problem with Poor Ergonomics

Musculoskeletal Disorders (MSDs): Incorrect posture, non-adjustable chairs, and poorly positioned monitors can lead to MSDs, affecting the neck, back, wrists, and shoulders.
Eye Strain: Improper screen positioning and lighting can cause eye fatigue, headaches, and blurred vision.

*A huge concern for employers is that they’re injuring their workers.*

Expert Insights: Dr. Ayla Azad, interim chief executive officer of the Canadian Chiropractic Association, notes that remote work has increased musculoskeletal conditions because people are forced to work in more awkward positions at home.

Creating an Ergonomic Home Office

Invest in a Good Chair: Choose an adjustable chair that supports your lower back.
Optimize Monitor Position: Position the monitor at arm's length, with the top of the screen at eye level.
Proper Lighting: Make sure your workspace has adequate lighting to prevent eye fatigue and reduce glare. The 20-20-20 rule can also help: Every 20 minutes, look at something 20 feet away for 20 seconds [10, 18].
Keyboard and Mouse Placement: Position your keyboard and mouse so that your arms hang loosely from the shoulders and bend 90 degrees at the elbow [36].

*The correct ergonomic setup for a home office, highlighting chair height, monitor position, and keyboard placement.*

Mental Health: Combating Isolation and Burnout

The challenges of remote work extend beyond the physical. The shift to digital workplaces can significantly impact our mental and emotional well-being.

The Risks of Isolation and Constant Connectivity:

Increased Rates of Depression and Anxiety: Remote work has been associated with higher rates of anxiety and depression.
Loneliness and Social Isolation: The lack of face-to-face interaction with colleagues can lead to feelings of loneliness and disconnection.
Burnout and Work-Life Balance Struggles: The boundaries between work and personal life can blur, leading to overwork and burnout.
Stress Related to Constant Connectivity: The expectation of being always available can increase stress levels and disrupt sleep.

Statistics to Consider: Gallup's State of the Global Workplace report found that 25% of remote employees experience daily loneliness, compared to 16% of fully onsite employees.

Strategies for Mental Well-being

Schedule Social Interaction: Intentionally schedule virtual coffee breaks, team lunches, or after-work social activities.
Set Clear Boundaries: Establish specific work hours and stick to them. Turn off notifications and resist checking emails outside of work hours.
Practice Mindfulness and Self-Care: Incorporate relaxation techniques, meditation, or hobbies into your daily routine.
Seek Social Support: If you're struggling with feelings of isolation or burnout, talk to friends, family, or a mental health professional [39].

*Work-life balance is finding a happy medium between your professional and personal life. It means healthyly balancing work responsibilities, family commitments, hobbies, and self-care.*

Actionable Steps for Remote Work Health

Remote work presents both opportunities and risks. To mitigate the health challenges:

Incorporate regular movement into your day.
Set up an ergonomic home office.
Prioritize social interaction and mental well-being.

Final Thoughts

The future of work is increasingly remote, and it’s up to us to proactively manage the associated health risks. By understanding the science behind these challenges and implementing practical strategies, we can harness the benefits of remote work while safeguarding our well-being. Let’s make our digital workplaces healthy places to thrive.

Frequently Asked Questions

1. How does blue light from screens affect sleep, and what can I do about it?

Blue light emitted from screens can suppress the production of melatonin, a hormone that regulates sleep. To counter this, reduce screen time before bed, use blue light filters on your devices, or wear blue-light-blocking glasses [18, 21, 33, 41].

2. What quick exercises can I do at my desk to improve circulation?

Simple exercises include ankle pumps (raising and lowering your toes and heels), leg extensions, shoulder rolls, and wrist circles. These can help improve blood flow and reduce stiffness.

3. How can employers support remote workers' mental health?

Employers can provide access to counseling services and mental health apps, promote a culture of open communication, and encourage employees to take breaks and utilize their vacation time [39].

4. What are the signs of remote work burnout, and how can I prevent it?

Signs of burnout include exhaustion, cynicism, and decreased job satisfaction. Prevent it by setting boundaries, managing workload, taking breaks, and prioritizing self-care [3, 28, 29].

5. How can I create a better community with my remote coworkers?

Participate in virtual team-building activities, schedule regular check-ins, and use collaborative tools to stay connected [42].

About Dr. David L. Priede, MIS, PhD

As a healthcare professional and neuroscientist at BioLife Health Research Center, I am committed to catalyzing progress and fostering innovation. With a multifaceted background encompassing experiences in science, technology, healthcare, and education, I’ve consistently sought to challenge conventional boundaries and pioneer transformative solutions that address pressing challenges. Follow me on Linkedin.

Founder and Director of Biolife Health Center and a member of the American Medical Association, National Association for Healthcare Quality, Society for Neuroscience, and the American Brain Foundation.