Working from home for many is an ideal opportunity for independence and obtaining more flexible working hours, but deciding to work from home without preparing a comfortable and appropriate work environment, to maintain your productivity and health at the same time, may cause you a lot of health and psychological problems, as one of the studies It revealed that people who work from home tend to work more and stay long hours on computers than their colleagues who work in traditional offices in companies, and it is not surprising that this is one of the reasons for their great products, but on the other hand, independents suffer a lot from the harms of sitting in front of the computer.

The effects of sitting for long periods in front of the computer

Here are some of the most important health and psychological problems that you may face while working from home and how to prevent them:

1. Back, neck, shoulder, and wrist pain

Back, neck, shoulder, and wrist pain

Even though very many people suffer from lower back pain all the time and for various reasons, one of the harms of sitting in front of the computer is very common among people who work from home, or even in traditional offices in companies and sit for a long time in front of the computer, in addition to what it causes From neck, shoulder and wrist pain, to headaches and even arm pain, here are some preventive measures:

  • It is always preferable to see a doctor to diagnose the condition and get treatment or medications, but some simple changes in the way you work will help relieve pain or reduce the possibility of infection.
  • Sit in a comfortable, adjustable chair and keep your head elevated in line with your shoulders to avoid the strain of bending forward.
  • Place the device at eye level to avoid tilting your head down. You can also put on a (medical) neck brace while working.
  • Bring the mouse closer to the level of the keyboard so that you don't have to bend forward to use it and put more strain on your neck or wrist.
  • Always rest your back on the chair, and make sure to choose a chair that has lower back and neck support, and allows your feet to rest on the floor.
  • Mobile work forces you to lunge forward trying to reach the keyboard and use a separate keyboard and mouse.


  • Place your knees at a 90-degree angle, directly over your ankles, to keep your spine comfortably straight.
  • Get a break at least once every hour, get out of your chair and go make coffee, or take a five-minute walk home, use the TomatoTimer to tell you the time.
  • Do some sports movements and yoga to help you relieve lower back pain and do some exercises for the neck.
  • Make sure to do a back and neck massage with natural oils before bed, and during sleep, it is preferable to lie on the back to straighten your spine and use a comfortable pillow for the neck so that it is not dangling.

2. Eyestrain problems

Disadvantages of sitting in front of the computer |  Eyestrain problems
Computer vision syndrome, from the harms of sitting in front of the computer and smart devices that are very common in recent years, if you spend a lot of your time in front of the screen, there is no doubt that you felt burning, tingling, redness and fatigue in the eyes or one of them, studies show Eyestrain and other annoying visual symptoms occur in 50 to 90% of computer workers. Here are some preventive measures to reduce eye strain due to computer use:

  • Schedule a visit to the doctor at least once or twice a year.
  • Use curtains to reduce excessive sunlight, and reduce indoor lighting.
  • Lower the brightness of the computer screen and be sure to install an anti-glare screen.
  • Prolonged sitting at a computer screen or even using a smartphone causes dry eyes, so while you work, move your eyes frequently (15 times a minute), and do this exercise: every 20 minutes, move your eyelids 10 times as if you were going to sleep to allow the eyes to rest and restore moisture.
  • Take your eyes off the screen every twenty minutes, and look at something in the distance for 10 seconds.
  • Take regular time-outs during your work, and move around every hour.
  • Use applications that help you reduce the damage of emitted light, such as F.lux for computers, Twilight for smartphones, and others.

Hsoub's employee guide also gives employees advice on vision correction and eye health.

3. Sleep disturbance problems

Sleep disturbance problems
Sitting for a long time in front of the computer affects not only the health of the organs but also our ability to sleep. Using smart devices or sitting until late at the computer disrupts the production of melatonin in the body. Melatonin is the biological clock that tells the body that night has come and that it is time to sleep. , But the blue light emanating from the devices confuses the internal clock of the body, as it suppresses the production of melatonin, and sends signals to the brain that we are still in the daytime, and that we must remain vigilant.

Researchers at the Akita University College of Medicine in Akita, Japan, found that the production of melatonin is greatly affected by the brightness of the computer screen, so its levels decrease significantly. Smart devices, computers, tablets, TVs, etc.), 2 to 3 hours before bedtime, make the bedroom a completely free area of ​​devices, including the TV and give yourself a chance to relax away from any stimuli or stimuli.

4. Psychological problems

Psychological problems
It is never possible to deny the psychological problems and damages that result from working from home as a result of isolation and lack of communication with the outside world, which is imposed by the character of remote work, such as tension, depression, loneliness... etc., to avoid psychological problems due to working from home, be sure on me:

  • Allocating a suitable place to work so that it is far from the bedroom, kitchen, or living room, so that your mind separates between work goals and your family life, and you can enjoy your different times in each place separately, for example: (enjoying work time in your office and enjoying sitting time with family in sitting room).
  • Make time to go out with the family at least once a week.
  • Go shopping at the supermarket, even if someone is doing it, to allow yourself to interact with people.
  • Go out with friends for lunch or dinner, go to the theatre, cinema or any sporting event.
  • Make time to visit family, relatives, and old friends you haven't seen in a while.
  • Join volunteer groups, participate in group activities, and be sure to get physical activity outdoors.
  • Practice the old hobby that you forgot because of working from home: (drawing, swimming, football, etc.)

Hsoub urges its employees to take care of their mental health as well, through a set of guidelines.

The dangers of sitting for long periods

Sitting for long hours, whether for work, watching TV, video games, or chatting... causes other health complications such as obesity, inactivity, heart disease, diabetes, and other diseases. Therefore, the problem of long sitting must be addressed, by adhering to a lifestyle that allows movement and exercise. Rituals help reduce those diseases.

Working from home is a great option for many, but it is certainly not suitable for everyone, and the decision to work independently must be accompanied by some preventive measures to reduce the risks of infection with diseases associated with excessive use of computers and smart devices in general.

More directives provided by Hsoub, which calls for adopting a healthy and practical system, can be found. In addition to the guidelines for building a healthy work environment, they include many recommendations for taking care of a healthy balanced diet, exercising, and taking enough sleep.