This article is general information, not medical advice. Individual needs differ. If you have aches that persist, constant fatigue, trouble sleeping or low mood, please talk with a doctor or other qualified professional rather than relying on routine changes alone.
Why home working can be hard on the body
Working from home removes some built-in movement, such as the commute, walking to meetings and trips to the office kitchen. It can also mean working from a sofa, bed or dining chair that was never meant for hours of computer use. Meanwhile, with the office always nearby, work may spill into the evening. Many people find that this combination leaves them stiff, tired or restless, though experiences vary a lot.
Fortunately, small and inexpensive changes can often make a difference to how comfortable you feel.
Create a workspace you can return to
You do not need a dedicated room, but a consistent spot helps your body and your mind.
- Choose a real chair and a table at a reasonable height. A dining chair with a cushion for back support and a footrest, such as a sturdy box or stack of books, can work if nothing better is available.
- Raise your screen. If you use a laptop, a stand or a stack of books, plus a separate keyboard and mouse, lets you keep the screen near eye level and your arms relaxed. Our guide to setting up an ergonomic desk goes into the details.
- Use natural light and reduce glare. Position the screen so it is not reflecting a window or lamp.
- Avoid the sofa and bed for long sessions. They can be fine for a short email check, but extended work in soft seating often leads to slouching and a tired neck. Keeping the bed for sleep may also help your sleep routine.
- Pack away at the end of the day. If you can, put work items out of sight so your home feels like home again.
Build movement into the day
Movement is probably the most useful single habit for many home workers.
- Set a gentle reminder. A timer every 30 to 60 minutes to stand, stretch or walk around the room is simple and free. Prolonged sitting is one reason people use reminders like this.
- Make a “commute”. A short walk before and after work can create a boundary and add activity. Walking for health is easy to start with and needs no equipment.
- Use phone calls. If you do not need a screen, take calls standing or walking.
- Try short stretching breaks. Gentle neck, shoulder, wrist and hip movements are often suggested, as long as they feel comfortable. Our article on desk job movement offers more ways to fit activity into a sedentary day.
- Keep things out of reach. Placing a water bottle or printer a few steps away encourages you to stand up now and then.
- Get outside. Daylight and fresh air can help break up the day and may support sleep and mood for many people.
Start with what feels manageable. If you have a health condition or an injury, ask a professional which kinds of movement suit you.
Look after your eyes and mind as well
Long screen sessions can cause eye strain, with tired, dry or sore eyes. Taking regular breaks to look into the distance, blinking often and adjusting lighting and screen brightness are common suggestions. Video meetings can be tiring too, so it is reasonable to turn the camera off when it is not needed, if your workplace allows, or to leave a short gap between meetings.
Keep a routine that protects your energy
Fatigue is not only physical. Without the structure of an office, some people work longer hours or struggle to switch off.
- Start and finish at set times where your job allows.
- Take a proper lunch break away from the screen. Eating at your desk makes it harder to rest.
- Plan your meals and snacks. Having food and water within easy reach, rather than grazing out of boredom, can make the day smoother. See also the ideas on hydration and drinking water on this site.
- Set healthy boundaries with colleagues and household members about when you are available. Healthy boundaries can be hard when home and work overlap, but they can protect your rest.
- Use an evening routine. A calming evening routine can help your mind shift out of work mode, and limiting evening screens may help some people wind down.
- Prioritize sleep. Tiredness often makes aches feel worse and focus harder. A regular sleep routine is a good foundation.
Stay connected
Working alone can feel isolating for some people, and loneliness can affect energy and mood. Short check-ins with colleagues, a coworking space once in a while or planning social time after work may help. Everyone is different, and some people enjoy the quiet.
Notice warning signs
A few days of tiredness or stiffness is common. Pay attention if you notice:
- aches that persist or worsen despite changes to your setup;
- numbness, tingling or pain in your hands, arms or neck;
- constant exhaustion that rest does not improve;
- trouble sleeping most nights;
- feeling persistently low, anxious or overwhelmed, or noticing burnout signs such as dread about work and difficulty recovering;
- thoughts of harming yourself.
For physical symptoms, a doctor or other qualified professional can assess what is going on. For emotional strain, professional support is available and worth considering, and talking to someone you trust can help. If you are ever in crisis or thinking about harming yourself, contact local emergency services or a crisis line in your area right away.
Keep it simple
You do not need to overhaul your home. Pick one or two changes this week, such as raising your screen and taking a walk at lunchtime, and see how you feel. Results vary, but small, consistent adjustments to setup, movement and routine can make working at home more comfortable for many people.