How to prevent physical and mental problems from teleworking and maintain your health and well-being

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In the last decade, and due to the pandemic and the digitalization of companies, teleworking has experienced unprecedented growth, transforming the way we conceive of work. What was once a minority trend has become a way of life for millions of people around the world. This phenomenon has been driven due to technological advances, changes in work expectations and, more recently, the need to adapt to situations such as the COVID-19 pandemic.

This change in the way we work has brought with it a number of advantages, such as greater flexibility, convenience and family balance. However, it has also posed significant challenges, and one of the most pressing is the influence of teleworking on our physical health.

As we adapt to teleworking and take advantage of its advantages, it is essential to remember that our body and our physical and mental health are invaluable resources that we must protect. For example, spending long hours in front of a computer, sitting in chairs not designed for ergonomics or staring at bright screens can have a detrimental impact on our physical well-being.

The importance of addressing physical and mental issues related to teleworking cannot be understated. These problems can not only cause short-term discomfort, but can also become chronic conditions that affect our quality of life in the long term. Furthermore, our physical and mental well-being is intrinsically linked to our performance at work and our ability to enjoy a balanced life.

Negative effects of teleworking for physical condition

Remote working has revolutionized the way we work and given us unprecedented flexibility in our working lives. However, this transition to remote work has also brought with it a series of negative effects on our physical state that are important to recognize and address:

Sedentary lifestyle

Teleworking can promote a sedentary lifestyle, since there is often no need to physically travel to work. Furthermore, for every 6 hours worked we get several minutes of rest, and being in the office allows us to get up, interact with colleagues, practice a series of stretches, etc. When we are at home we tend to be so immersed in work that, without physical stimuli, our mobility is reduced considerably.

This prolonged lack of physical activity can lead to health problems such as obesity and loss of muscle tone.

Eye fatigue and computer vision syndrome

Like the previous point, spending hours and hours in front of a computer screen without rest can cause eye fatigue and the so-called “computer vision syndrome”, which includes symptoms such as dry eyes, blurred vision and headache. In addition, our eye strain increases considerably, and that is not good for the quality of vision in the long term.

Bad posture

Although this also happens in physical offices, spending long hours sitting in front of a computer can lead to poor posture and chronic back pain. To prevent this physical problem, both within the home and in the physical office, we must ensure an ergonomic chair and a suitable desk configuration.

Tension in the neck and shoulders

Prolonged use of devices such as computers and phones, which are often at eye level, can cause neck and shoulder strain. This can result in cervical pain and stiffness.

The main affected: The back and cervical

Without a doubt, the back and neck are two of the areas most affected by the negative effects of teleworking. Below we will describe in more detail how these parts of the body can be affected:

  • Low back and lower back pain: Spending long hours sitting in an uncomfortable position can cause chronic pain. Lack of adequate support for the lower and upper back is a common factor.
  • Muscle stiffness and tension: Lack of movement and poor posture can cause stiffness and tension in the back muscles. This can result in constant discomfort and reduced flexibility.
  • Repetitive motion injuries: Some people may develop repetitive motion injuries (SCIs) due to performing repetitive tasks, such as typing on the keyboard or using the mouse for long hours. This can negatively affect your back and arms.

Regarding the cervical ones we have:

  • Neck tension: Spending time looking at a screen or tilting your head down to use electronic devices can cause tension and stiffness in your neck muscles.
  • Neck pain: Continued tension in the neck can lead to chronic neck pain, which can radiate to the shoulders and upper back.
  • Forward head syndrome: This term is used to describe the posture we adopt when looking down at our mobile devices. This position can put a lot of pressure on the cervical vertebrae and cause long-term problems.
  • Headache: Neck tension and poor posture can cause frequent headaches or migraines.
teleworking effect

Negative effects of teleworking on our mental health

Teleworking has also brought with it a number of mental challenges that we must address, such as isolation, exhaustion and lack of boundaries can affect our mental health in the remote work environment. Maintaining mental balance and protecting your well-being while working from home is crucial to addressing the psychological aspects of teleworking.

Increased stress and anxiety

Teleworking can increase stress and anxiety due to the lack of clear boundaries between work and personal life (although this often happens in an office environment as well, especially if there are no clear organizational and team goals). This can manifest itself physically through symptoms such as muscle tension and headaches, among others.

Sleeping problems

Lack of movement and prolonged exposure to electronic screens before bed can negatively affect sleep quality and hygiene, including causing insomnia.

Social isolation

Although not a direct physical problem, the social isolation that often accompanies teleworking can have side effects on health, such as a lack of motivation to exercise or eat healthily.

Pressure to always be available

Constant availability through electronic devices can cause employees to feel pressured to respond to emails and messages outside of work hours, which can increase stress.

Lack of emotional support

The absence of face-to-face interaction with colleagues and supervisors can make it more difficult to receive emotional support and resolve work problems.

It is important to recognize these issues and take steps to address them, establishing clear boundaries between work and personal life, maintaining a healthy routine, seeking emotional and social support, and creating an ergonomic and comfortable workspace at home.

Balance between work and personal life is essential to maintaining good mental health both when working from home and from the office.

How to prevent the physical and mental problems of teleworking?

We have already mentioned some physical and mental wear and tear and ailments that not only teleworking, but also the physical office can cause us; But there are also solutions that can help us prevent and solve these problems, since responsible use of teleworking is an excellent option because it allows us to save time on the trips we make to go to work, and that translates into optimizing and Good use of our time in other healthy activities, such as playing sports, improves our family balance, and we can return to that hobby that we are so passionate about, but that we didn’t have time for before.

There are numerous studies on our happiness, and a positive state of mind is reflected in our work productivity.

Below we detail some tips to approach teleworking:

Create a comfortable workspace

For to have good ergonomics in the workspace,we must ensure an ergonomic chair to prevent back and cervical problems and ensure adequate postural hygiene.

Another element that must be taken into account is the work table. We recommend that it be a wide table that allows you to place the computer and have enough space to write comfortably. This spaciousness will in turn allow us to keep the work space organized, using storage systems (such as drawers) to avoid clutter on the desk. This point is ideal to execute at home, since we control the workspace; in a physical office it would be difficult, since we share a table with other colleagues.

In addition to these elements, it is important to have adequate lighting in the work environment. Ideally, we should work with natural light and avoid intense cold lights. Like the previous point when we talked about space at the table, we can also control this point better from home, since many physical offices do not have natural light, and artificial light is usually not adequate, it even produces glare and visual fatigue.

Take active breaks

Active breaks are taken during the work day and are short periods of time in which workers carry out some physical activities with the aim of addressing a sedentary lifestyle. Take a few minutes to walk, stretch or do some specific exercises that allow you to improve physical condition, motivation and productivity.

Strengthen muscles with sport

Apart from these tips that we have mentioned, it is also highly recommended to carry out different physical activities to improve the muscles of the body.

As we have seen, office work can cause back and neck pain, and this is due to the weakening of the muscles. To address this problem, we recommend doing exercises that strengthen this area, such as functional training, weights or swimming.

Electrostimulation to address back and cervical problems

The electrostimulation It is intrinsically associated with physiotherapy and physical exercise, and can have many benefits for people who have office work:

Improves postural hygiene

Electrostimulation effectively strengthens the muscles of the back and core, which helps maintain proper posture while sitting for long hours in an office chair. This can reduce the risk of back problems and improve comfort at work.

Relief from stress and muscle tension

Electrostimulation helps relax muscles and relieve tension accumulated in the neck, shoulders and back, which are areas commonly affected by work stress.

Stimulation of blood circulation

Electrostimulation improves blood circulation, which can be beneficial in preventing circulatory problems related to sitting for long hours.

Increased energy and concentration

By activating muscles and generating endorphins, electrostimulation provides a feeling of vitality and improves mental alertness, which can be useful for maintaining concentration and productivity at work.

Reduced muscle fatigue

Electrostimulation reduces muscle fatigue that can arise after long periods of computer work, which can improve overall comfort during the workday.

Effective time

Electrostimulation can be performed in short time intervals, making it a practical option for people who have busy work schedules and limited conventional physical exercise.

Advantages and disadvantages of teleworking

Advantages and disadvantages of teleworking

Advantages of teleworkingOffice Advantages
Flexibility: Teleworking allows employees to set their own work schedules, which can be beneficial for those with family responsibilities or other commitments.
Saving Time and Money: Employees save time and money by not having to travel to the workplace. This also reduces traffic congestion and pollution.
Increased productivity: For some, working from home can increase productivity due to a quieter environment and fewer distractions.
Better Work-Life Balance: Teleworking can facilitate a better work-life balance, which can improve employees’ overall well-being.
Social Interaction: The office provides an environment where employees can easily interact, which encourages collaboration and teamwork.
Direct Communication: In the office, face-to-face communication is easier and more effective, which can reduce misunderstandings and improve decision making.
Increased Supervision: Supervisors can closely monitor employee progress and provide immediate support in the office.
Disadvantages of teleworkingDisadvantages of the Office
Isolation: Working from home can be lonely, which can affect the mental health of some employees due to lack of social interaction.
Communication Difficulties: Communication with colleagues and supervisors may be less effective.
Lack of Boundaries: When working from home, it is more difficult to disconnect from work, which can lead to a feeling of exhaustion and lack of boundaries between work and personal life.
Commuting: The time and cost of commuting can be a burden on employees, and traffic congestion can be stressful.
Lack of Flexibility: The office usually involves fixed hours and less flexibility in the choice of workplace.
Costs to the Business: Maintaining an office can be expensive in terms of rent, utilities, and other expenses related to the physical space.


In conclusion, the choice between teleworking and the office depends on the needs and preferences of the employees and the nature of the work. Some companies opt for a hybrid approach that combines the best of both worlds to take full advantage of the advantages of each.

What both office work and teleworking do have in common is that we cannot let a sedentary lifestyle consume us and, at that point, electrostimulation can be your best ally. You can always count on this technology such as electrostimulation to improve your body’s muscles, maintain excellent physical and mental health, improve your sleep hygiene, correct your postural hygiene, and avoid back and cervical problems.

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