Work-From-Home Mistakes That Could Be Sabotaging Your Health
Your WFH setup might be ruining your focus, energy, and posture - without you even realising it.
At first, working from home feels like the dream. No commute. No office politics. Just flexibility, freedom, and comfy loungewear. But here’s the catch: many home workers are experiencing more back pain, eye strain, and burnout than ever before.
A recent study found that 27% of remote workers experience back pain, while others struggle with neck tension, repetitive strain injuries, and increased fatigue. And when you’re trying to build a career or business, the last thing you need is a workspace that works against you.
So, what’s going wrong - and how can you fix it? Here are seven common work-from-home mistakes that could be harming your health, plus expert-backed solutions from Safety Group to help you upgrade your workspace ASAP.
1. Poor Posture Is Wrecking Your Back
If you’re working curled up on the sofa, slouched at a kitchen table, or hunched over a laptop, you’re setting yourself up for chronic back and neck pain.
Fix It:
Invest in an ergonomic chair and adjustable desk to support posture.
Raise your laptop to eye level using a stand or stack of books.
Keep your wrists in a neutral position to prevent strain injuries.
Pro tip: No ergonomic chair? Add a lumbar-support cushion and sit with your feet flat on the floor.
2. You’re Sitting for Hours Without Moving
It’s easy to lose track of time when you’re deep in work, but sitting for long hours at your desk can slow circulation, and even lead to weight gain. Without an office environment, it’s easy to forget to move.
Fix It:
Set a timer to stand up every 30-60 minutes.
Use a standing desk or under-desk treadmill to stay active.
Take 10-minute walks outdoors to boost energy and productivity.
Pro tip: Schedule walking meetings or take calls while pacing the room to keep moving throughout the day.
3. Your Screen Setup Is Causing Eye Strain
Headaches, dry eyes, and blurred vision? Your screen brightness, positioning, and poor lighting might be to blame.
Fix It:
Work near natural light or use a warm LED desk lamp.
Adjust screen brightness and contrast to reduce strain.
Follow the 20-20-20 rule - every 20 minutes, look at something 20 feet away for 20 seconds.
Blue-light-blocking glasses can ease digital eye fatigue.
4. You’re Skipping Breaks & Overworking
Without office structure, many remote workers skip breaks and push through exhaustion. This leads to burnout, brain fog, and reduced productivity.
Fix It:
Use the Pomodoro Technique - work for 50 minutes, then take a 10-minute break.
Set clear work hours and avoid checking emails late at night.
Schedule midday movement like stretching or yoga.
Pro tip: "No-Meeting Fridays" are trending among female entrepreneurs - block out one day a week for deep work and personal time.
5. Your Cluttered Desk Is Stressing You Out
A messy workspace increases stress and distraction, making it harder to focus.
Fix It:
Keep only the essentials on your desk - your laptop (a lightweight, reliable option like the 13-inch MacBook Air in Starlight, a notebook, water, and one decorative item.
Studies show plants improve focus and productivity by 47% - why not make your decorative item a touch of greenery?
Use cable organisers and storage solutions to reduce clutter, and commit to a five-minute tidy-up at the end of each workday.
6. You’re Feeling Isolated & Unmotivated
Without office interactions, many remote workers struggle with loneliness and lack of motivation.
Fix It:
Join a co-working space or work from a local coffee shop once a week for a change of scenery.
Schedule virtual coffee chats with colleagues or fellow entrepreneurs.
Try body doubling - working alongside a friend for accountability and focus.
Take breaks to walk, call a friend, or step outside.
7. Your Home Office Air Quality Might Be Draining You
With no commute, many remote workers spend all day indoors - breathing stale air. Poor ventilation can cause fatigue, headaches, and lack of concentration.
Fix It:
Open windows regularly to let in fresh air.
Add air-purifying plants or an air purifier to remove toxins.
Maintain good humidity levels to prevent dry air from causing fatigue.
Pro tip: Peppermint or eucalyptus essential oils can help boost alertness.
Small Fixes, Big Results
“Your home office should support your health just as much as a traditional workspace would,” says Andy Wainwright, workplace wellbeing expert at Safety Group.
“Simple adjustments - like ergonomic furniture, regular movement, and better lighting - can prevent long-term health issues and keep you performing at your best.”
The good news? You don’t need a full office makeover to feel better. Start with one small change today - your back, eyes, and mind will thank you.
