4 reasons why you get headaches more often when working from home

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4 reasons why you get headaches more often when working from home

“I have a headache,” you hear again and again in home office meetings when the question is asked how everyone feels. It seems like the home happens more often than the office. But can that be? And if so, why is that?

In principle, working from home naturally has the advantage that you can set things up more comfortably and adapt the workplace more to your own needs than is possible in the office.

Nevertheless, many people who work from home often struggle with migraines and headaches. We have a few answers and we know: no, you’re not imagining it! And no, it’s not the moon either.

Missing routine
If we go to the office every day, we’ve probably tweaked and perfected our morning routine. Get up, get dressed, coffee, newspaper on the way, read a book on the subway – whatever your routine may be.

Let’s be honest, in the home office it probably looks more like this for many people: get up, brush your teeth, put on an attractive sweater with your pajama bottoms, switch on the computer, take a lunch break at some point, switch off the computer. However, routines are extremely important to curb migraines and should not be underestimated!

So more routine is also needed in the home office. Plan a short walk after the first cup of coffee, schedule coffee breaks for yourselves during working hours, set a time for your lunch break, etc. And then stick to that for the coming week.

Too much screen time
We used to work on the screen, but every meeting took place in the conference room, lunch was eaten face to face with colleagues and at least in these phases the eyes and brain recovered from the blue light.

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But don’t blame yourself that your screen time is so high. After all, it’s not your fault! But there are a few tricks you can use to counteract this, such as preventing headaches.

It makes sense to take regular breaks and pick up a book in the evening rather than watch something on TV again. In addition, it can help to switch the monitor to the night setting when working. This makes the screen darker and easier on the eyes.

Also, every 30 minutes, look focused at something at least six meters away. This helps the eye relax by not constantly looking at things that are close, such as your screen.

Inappropriate workplace
You would think that we would all have given up on that after the first few weeks in Lockdown 1, but here again to be on the safe side: It is extremely important to ensure an ergonomic workplace even in the home office. Working from the bed or sofa must be avoided at all costs!

This puts both your back and neck in an awkward position, which in turn can lead to headaches. Let’s not even talk about the back and neck pain that comes with it. So a clear NO to the couch or bed as a workplace! No no no!

Too few breaks
Perhaps you have also noticed that you are more productive in the home office? No distractions, no bosses who need something quickly, no colleagues who want to talk to you. That’s great. But also dangerous.

It is precisely because of this high level of productivity and the fast processing that one often forgets to take breaks and burdens oneself more than is necessary. Don’t forget to eat regularly, take breaks, relax your eyes, and work in a few jumping jacks every now and then. You might even manage to walk around the block during your break.

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In addition to taking breaks, it is also important for yourself to set boundaries. The aim is to separate work and leisure time even when working from home. Set hours when you can be reached and make no exceptions. Too much work and not enough breaks can also quickly lead to headaches and migraines.

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