Working From Home? Here’s How to Protect Your Body

December 18, 2024
Smiling happy older mature middle aged professional man drinking coffee looking at computer sitting at kitchen table, using laptop hybrid working, elearning, browsing online relaxing at casual home.

According to the United States Census Bureau, America’s remote workforce tripled from 2019 to 2021. While working at home has a lot of perks, it also puts you at risk for eye, throat and other pains. Take the proper steps to reduce your risk. 

A Clear, Strong Voice 

If you participate in video meetings, your throat is in harm’s way. 

“It turns out that Zoom is a challenging acoustic environment,” says Dr. Lucian  Sulica, director of the Sean Parker Institute for the Voice at Weill Cornell Medicine and Sean Parker Professor of Laryngology at Weill Cornell Medical College. “In an effort to be heard, people have a natural tendency to overproduce their voices on Zoom.”  

To take care of your voice while in video conferences, use the following tips: 

  • Clock out. Using your voice a lot wears it out. Take breaks to keep your voice strong and drink plenty of water throughout the day. 
  • Up your mic game. A good microphone makes you loud and clear without straining your voice. 
  • Use headphones. When you can hear others better, you’re less likely to feel the need to talk loudly. 

Eyes of the Beholder 

Stare at any screen, and your eyes may start to hurt.  

“We’ve always known that computers can take a toll on eyes,” says Dr. Christopher E. Starr, ophthalmologist at Weill Cornell Medicine. “There are lots of ways to make one more comfortable when staring at these computers.” 

Here are a few tricks to help you take care of your eyes while working from home. 

  • 20-20-20 rule. Every 20 minutes, take a 20-second break to stare at something that’s at least 20 feet away. 
  • Close and lubricate. To take the 20-20-20 rule to the next level, Dr. Starr suggests closing your eyes for 20 seconds and blinking 20 times to relubricate dry eyes.  
  • Proper prescription. Most glasses help you see near or far. Computer glasses help you see things at arm’s length, where your computer screen typically sits. 

Preventing Other Pains 

A home-based work environment can cause pain throughout your body. Common complaints include headaches, carpal tunnel and back pain. 

Pain prevention methods include: 

  • Break. Many injuries can be prevented by taking a break. Look away from your computer and phone, and return your neck to its natural, upright position. Go outside for fresh air and have a glass of water. 
  • Check. Notice your posture every hour or two. If you’re slumping, correct it, take a deep breath, then get back to work. 
  • Move. Stand and stretch regularly. Exercise in the morning before you get started. Use a treadmill desk for a meeting or two each day.  

“We were not designed to sit for hours and hours in chairs,” says Dr. Rohan Jotwani, board-certified anesthesiologist and pain medicine specialist at Weill Cornell Medicine. “There are all these different things we can do to prevent pain, but we have to plan for it.” 

To help create a safer, healthier work environment at home, find a doctor at Weill Cornell Medicine. 

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In This Article

Clinical Service

Ophthalmology Otolaryngology - Head and Neck Surgery Pain Management

Practice

Sean Parker Institute for the Voice Weill Cornell Medicine Otolaryngology Head and Neck Surgery Och Spine at NewYork-Presbyterian at the Weill Cornell Medicine Center for Comprehensive Spine Care Och Spine at NewYork-Presbyterian/The Spiral Pain Management - Lower Manhattan Israel Englander Department of Ophthalmology Laser Vision Center

Physician

Lucian Sulica Rohan Jotwani Christopher Starr