How to stay well while working from home

In recent years, working from home (WFH) has become increasingly common across New Zealand, with more than 40% of businesses now offering remote or flexible working options. These arrangements can provide a range of benefits, including improved work–life balance, reduced commuting time and costs, greater flexibility for parents and caregivers, and increased accessibility for people managing health conditions. Many organisations have also found that remote work can help reduce overhead costs, while research suggests it can enhance productivity and job satisfaction.

However, despite the advantages of fully remote and hybrid roles, working from home can present hidden challenges if not managed carefully. Poor workstation setup, blurred boundaries between work and personal life, and increased feelings of isolation can gradually impact both physical and mental wellbeing. In this blog, we explore these common yet often overlooked risks and share practical strategies to help you stay well while working from home.

Setting up a work from home office

Working from home has the potential to boost productivity and job satisfaction, but these benefits can quickly be undermined by a poorly set up workspace. Inadequate desks or chairs, awkward postures, and inconsistent work routines can all contribute to physical strain, discomfort, and even injury over time. These issues not only affect physical wellbeing but can also impact focus, motivation, and overall performance.

Creating a functional and ergonomic workspace is important for long-term health and comfort. While not everyone has a dedicated home office, simple adjustments to your workstation, posture, and daily habits can make a significant difference. If you manage a team working remotely, it’s equally important to check in with them about their home set ups and explore how you can support them with appropriate equipment and guidance. Investing in safe and comfortable workspaces helps ensure remote workers remain healthy, productive, and injury free.

Setting up your chair when working from home

• If you work from home regularly, having a chair that provides good support and can be adjusted to suit your workstation is ideal. If a dedicated office chair is not available, simple modifications such as cushions for comfort and a rolled towel behind your lower back can help.
• A chair without arms is often preferable, as chair arms can stop you getting close enough to your work surface, resulting in over-reaching and unnecessary strain.
• Ensure your arms are level with your keyboard and your elbows are bent at approximately 90 degrees. This will help reduce strain on your shoulders, wrists, and forearms.
• If your feet do not comfortably reach the floor, use a box, books, or a footrest for support.

Setting up your desk when working from home

Having a dedicated workspace can make a big difference to both your comfort and productivity when working from home. While not everyone has space for a separate home office or specialised furniture, creating a dedicated work area is worthwhile if you work from home regularly. Simple adjustments to your existing setup can help reduce strain and support healthier working habits.

• Use the most suitable surface available, whether that’s a desk, dining table, or another stable work surface.
• If possible, keep your work equipment set up in the same location each day. This helps create separation between work and home life and reduces the need to repeatedly adjust your workstation.
• If your desk height cannot be adjusted, set your chair height so your elbows sit slightly above desk height with your shoulders relaxed. If this means your feet do not comfortably reach the floor, use a box, books, or a footrest for support.
• If you have an adjustable desk, set your chair height first so your feet are flat on the floor and your knees are comfortable. Then adjust the desk height so your elbows sit slightly above desk height with your shoulders relaxed.
• Avoid working for long periods from a couch, bed, or other soft seating that encourages awkward postures.
• Remember that there is no such thing as a perfect posture. The best workstation is one that allows you to change position regularly and move throughout the day.

Setting up your computer monitor or laptop at home

• The top of your monitor should be at, or just below, eye level and approximately an arm’s length away.
• Use a stack of books, files, or boxes to raise your monitor if it is too low.
• If you use a laptop, consider raising the screen and using a separate keyboard and mouse where possible. This will give you greater flexibility when setting up your workstation and can help reduce neck and back strain.

Setting up your mouse and keyboard for working from home

By the time you have set up your chair, desk, and monitor, it is easy to forget about your keyboard and mouse. However, poor positioning can contribute to discomfort and injury over time.

• If you work from home regularly, consider using a separate keyboard and mouse rather than relying solely on a laptop trackpad. This can improve comfort and productivity while reducing the risk of strain.
• Position your mouse close to your keyboard and keep frequently used items within easy reach to minimise unnecessary stretching.

Staying physically well while working from home

Now that your workstation is set up, it’s time to focus on the rest of your physical wellbeing.

Correctly setting up your workstation can reduce the risk of pain and discomfort, but staying healthy while working from home also requires regular movement and healthy habits.

• Take regular breaks from sitting. Aim to stand up and move at least every 60 minutes. At the office, you naturally accumulate movement through meetings, conversations, and walking between locations. Working from home often requires being more intentional about this.
• Take micro-pauses throughout the day. Every few minutes, give yourself a brief opportunity to stretch your hands and fingers, relax your shoulders, or look away from the screen to rest your eyes.
• Stand up, sit down. We are not designed to stay in one position for long periods. Vary your posture throughout the day, take opportunities to move regularly, and change tasks where possible. Even small changes in position can help reduce stiffness and fatigue. Walking while taking phone calls can be a simple way to add movement to your day.
• Drink plenty of water and be mindful of your snacking habits. Working from home can make it easier to reach for food out of boredom, habit, or stress rather than hunger. Taking a moment to check in with yourself before heading to the pantry can help you make more intentional choices.

Staying mentally well while working from home

Looking after your physical health is important, but maintaining your mental wellbeing is equally essential when working from home, even if it is only one or two days each week.

Here are some tips for protecting your mental wellbeing:

• Set a routine. Maintaining a consistent start time, finish time, and lunch break can help create structure and make it easier to switch between work and personal time.
• Maintain work–life boundaries. If possible, keep work activities confined to a dedicated workspace and avoid returning to work outside your normal hours.
• Stay connected. If you manage a team, schedule regular check-ins to help people stay connected and supported. If you work remotely, make an effort to connect with colleagues through meetings, calls, or informal chats.
• Set boundaries around availability. Working from home does not mean being available around the clock. Turn off unnecessary notifications and establish clear expectations about your working hours.
• Understand your social needs. Some people thrive working independently, while others gain energy from regular interaction. Being aware of what works best for you can help prevent feelings of isolation and support your overall wellbeing.
• Whether your team is working from home, in the office, or in a hybrid arrangement, TBI Health has the expertise to help keep your people healthy, engaged, and productive at work.

We can provide practical advice, assessments, and strategies to support employee wellbeing, whether services are delivered in person or via secure telehealth technology.

Call us today on 0800 824 432 (ext. 3) to talk with one of our Well at Work advisors.

Share this article with colleagues, friends, or employees who are working from home to help them stay well, productive, and connected.