Millions of Britons working from home at least once a week are unwittingly increasing their risk of chronic back pain, headaches, eye strain and disrupted sleep, according to a workplace health specialist.
Brenig Moore, Health and Safety Expert at Astutis, said the main danger comes from “gradual daily strain accumulating into lasting injuries.”
“A lot of people wouldn’t dare use a ladder incorrectly, or lift heavy equipment without training, yet we work for 8 hours a day, 35 hours a week, hunched over our laptops and think nothing of it, or where it’s going to take us in the future. Home working, while great for flexibility, can be the absolute devil for future health problems.”
Legal duty to protect home workers
Under the Health and Safety (Display Screen Equipment) Regulations 1992, amended in 2002, UK employers must assess workstations for staff who use computers or other screen-based equipment as a significant part of their job, whether in the office or at home.
Moore explained that a proper Display Screen Equipment (DSE) assessment ensures workstations are set up ergonomically, reducing strain and discomfort.
“If you work at a desk, laptop or screen for any length of time, a proper DSE assessment is essential. It ensures your workstation is set up ergonomically, reducing physical strain and discomfort, and by preventing fatigue, stress and burnout, it also helps support your overall mental well-being.”
The Health and Safety Executive (HSE) stresses that these assessments help prevent musculoskeletal disorders, visual fatigue and stress caused by poor ergonomic setups.
Recent HSE data shows that work-related musculoskeletal disorders account for around 27% of all work-related ill-health cases in Great Britain, many linked to prolonged computer use. A 2023 Office for National Statistics survey also found that 38% of employed adults in the UK worked from home at least part of the year, a figure that remains high since the Covid-19 pandemic.
5 common home-working mistakes
Moore identified the most frequent ergonomic errors among remote workers and offered simple ways to fix them.
1. Working at the kitchen table: “Sitting on hard dining chairs and bar stools places excessive pressure on the spine and hips, forcing people to lean forward and slouch. Kitchen chairs are designed for a quick bite to eat, not 8 hour shifts. Your body will ultimately pay the price for this.”
Use a proper adjustable chair or add a cushion for lumbar support. Hips should be level with, or slightly higher than, the knees.
2. Laptop positioned too low: “Laptops can encourage a hunched position, so it’s important to have your laptop in a place that won’t strain the shoulders and upper back. If your chin drops towards your chest when working, you’re constantly loading the neck muscles. A big reason why so many people have tension headaches now is this.”
Raise the laptop to eye level using a stand, books or boxes, and use an external keyboard and mouse.
3. Slouching on the sofa: “While it’s comfy in the moment, especially if you have some TV on in the background, it’s horrendous for posture. Sofas cause rounding of the spine and neck craning.”
Work at a desk whenever possible. If the sofa is your only option, place a cushion behind your lower back and elevate the laptop on a tray or pillow.
4. Forgetting to move: “At home, we often move less because there are no desks to walk to or meeting rooms to get to. Sitting still for hours reduces circulation and causes stiffness.”
Set a timer every hour to stand, stretch and walk around. Movement is part of ergonomics; even perfect posture cannot replace regular activity.
5. Poor lighting and screen glare: “Working by a window or under harsh lighting forces your eyes to strain and can lead to headaches and poor sleep. You want to ensure that your screen is pointing at ninety degrees to windows, while using soft and indirect lighting and follow the 20-20-20 rule. Every 20 minutes, look at something that’s 20 feet away for 20 seconds.”
Expert advice for long-term health
The Chartered Institute for Ergonomics and Human Factors offers similar guidance to reduce the risks of repetitive strain injury and digital eye strain in home offices. Experts advise consulting a GP if persistent pain develops from working-from-home routines.
