Tips to Protect Your Health While Working Online

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Working online has become the norm for many professionals in an increasingly digital world. While the convenience of remote work offers numerous benefits, it also presents unique challenges, especially concerning people's health.

Prolonged hours in front of a computer screen, limited physical activity, and the absence of traditional office ergonomics can affect a person's well-being. This article explores a comprehensive set of tips to help you protect your overall health while working online.

Eye health

Excessive screen glare can strain your eyes. To minimize glare, position your computer screen away from direct sunlight, using curtains or blinds to control natural light. You can also adjust your screen's brightness and contrast to comfortable levels.

Eye health

Consider using an anti-glare screen protector or blue light glasses to protect your eyes. Additionally, good lighting is essential for eye health. To maintain a well-lit workspace:

  • Use indirect or diffused lighting to prevent glare and shadows on your screen.

  • Position your light source behind or to the side of your monitor, not in front of it.

  • Ensure your entire workspace is evenly lit.

Optimize your computer screen settings for your eye comfort:

  • Increase text size for readability.

  • Use dark mode or inverted colors to reduce eye strain.

  • Adjust the screen's color temperature to reduce blue light exposure, especially in the evening.

Staring at a computer screen for a very long period can lead to dry eyes. Make a conscious effort to blink regularly, keeping your eyes moist. Regular eye checkups are crucial, especially if you spend significant time working online. An optometrist can detect eye problems early and recommend suitable solutions.

Ergonomics and workspace

Creating a comfortable and ergonomic workspace is vital for your health. Invest in an ergonomic chair designed to support your spine and encourage good posture. Make sure it's adjustable to fit your body. Use a desk or table to keep your computer screen at eye level and your feet flat on the ground, with your arms at a 90-degree angle.

Consider using an external keyboard and mouse for laptops to prevent strain on your wrists and neck. Position your monitor at eye level and approximately an arm's length away from your eyes to reduce strain. Use a footrest to support your legs if your feet don't touch the ground.

Personalize your workspace for comfort and productivity. Arrange your desk with frequently used items within easy reach to avoid constant reaching and twisting. Adjustable monitor stands to ensure your computer screen is at the right level. Ensure your workspace is well-lit to prevent eye strain.

Consider investing in ergonomic accessories to enhance your workspace's comfort and functionality. Ergonomic keyboard trays can help you achieve a more natural hand position, while ergonomic chair cushions can improve lumbar support. Anti-fatigue mats can reduce leg and back fatigue if you have a standing desk.

Additionally, sitting for extended periods can lead to health issues. Break up your work with regular breaks to:

  • Stand up, stretch, and walk every hour even for only a few minutes.

  • Follow the 20-20-20 rule, which is every 20 minutes, take a 20-second break. Then, look at something 20 feet away to reduce eye strain.

Maintaining good posture is essential to protect your health while working online. Follow these tips:

  • Sit with your back straight, but keep your shoulders relaxed.

  • Keep your feet flat on the floor or a footrest.

  • Ensure your elbows are close to your body, forming a 90 to 120-degree angle.

  • Avoid crossing your legs while sitting.

Physical health

Physical Health

A balanced diet is necessary for your overall health, including your ability to work effectively. Follow these dietary tips:

  • Stay hydrated by drinking sufficient water and fluids throughout the day.

  • Include a variety of fruits and vegetables, as well as other whole grains in your diet.

  • Limit sugary snacks and caffeine intake.

Online work often involves prolonged periods of sitting. Battle the harmful effects of a sedentary lifestyle with regular physical activity. Incorporate short breaks for light exercises, like stretching or walking around.

Consider a standing desk or a desk converter to work while standing and schedule regular exercise sessions before or after work. Repetitive typing and mouse usage can lead to conditions like carpal tunnel syndrome. Prevent hand and wrist issues with these tips:

  • Stretch and exercise your hands, wrists, and fingers regularly.

  • Use ergonomic accessories like wrist rests and ergonomic keyboards.

  • Maintain proper keyboarding technique to reduce wrist strain.

Meanwhile, high-stress levels can negatively impact your health and productivity. Implement stress management techniques like meditation, deep breathing, or yoga to stay calm and focused. Likewise, adequate sleep is vital for your physical and mental well-being. Ensure you get enough rest by:

  • Maintaining a consistent sleep schedule.

  • Creating a relaxing bedtime routine.

  • Avoiding screens before bedtime to improve sleep quality.

Dehydration often leads to fatigue and decreased cognitive function. Keep a water bottle at your desk and habitually drink water regularly. A well-balanced diet is essential for maintaining energy levels and cognitive function.

Include nutrient-rich foods in your meals and snacks. It's easy to lose track of time when working online. Set boundaries to avoid overworking, leading to physical and mental exhaustion. Define your working hours and stick to them.

Mental and emotional health

Set achievable daily, weekly, and monthly objectives to maintain a sense of accomplishment. Unrealistic goals lead to stress and burnout. Also, effective time management is the pillar of balancing work and personal life. To stay organized and on track, use time management techniques like the Pomodoro, time blocking, or to-do lists.


Working online can sometimes lead to social isolation. Stay connected with colleagues, friends, and family through video calls or social activities. Take mental health breaks when needed. Stepping away from work, even briefly, can help you reset and reduce stress. 

Also, set a daily routine that includes work hours, breaks, exercise, meals, and relaxation. A structured routine can help you maintain a healthy work-life balance. If you're struggling with working online, consider seeking professional support.

Mental health professionals can provide coping strategies for stress and maintaining emotional well-being. Mindfulness techniques such as meditation and deep breathing, help you stay focused, reduce stress, and improve your overall mental health.

Technical considerations

Ensure that your online workspace is secure to protect your data and privacy. Implement strong passwords, use a virtual private network (VPN) if necessary, and stay updated with cybersecurity best practices. Regularly back up your work to prevent data loss. Use cloud storage services or external hard drives to keep copies of essential files.

Your data security is important

Regularly update your operating system and software to ensure security and optimal performance. Outdated software can lead to vulnerabilities and issues. Maintain an organized system for your digital files and documents. A well-structured file organization makes it easier to find what you need and reduces frustration.

Limit distractions by managing app and email notifications. Turn off non-essential notifications during work hours to stay focused. Quality hardware can enhance your online work experience. Invest in a reliable computer, a comfortable keyboard and mouse, and a high-resolution monitor to reduce eyestrain and improve efficiency.

Additionally, consider ergonomic accessories like a keyboard with adjustable tilt and an ergonomic mouse that reduces wrist strain. These investments not only promote comfort but also enhance productivity and long-term health.

Remote work challenges

Establish clear boundaries between work and personal life. Avoid working in your leisure spaces and disconnect from work at the end of the day. Combat feelings of isolation by engaging in virtual meetings, reaching out to colleagues, and participating in online communities related to your industry. Set strict working hours and adhere to them.

Avoid overworking, which can lead to burnout and decreased productivity. Effective communication is crucial when working remotely. Regularly check in with colleagues and supervisors to stay connected and informed. Ensure you have a reliable internet connection to prevent disruptions during online work.

Invest in a stable and fast connection to maintain productivity. Consider tax deductions and reimbursements related to your home office expenses. Consult a tax professional to understand the financial benefits available to you.

Seek professional guidance

Consider consulting an ergonomics specialist if you're experiencing persistent discomfort or pain related to your online work. They can provide tailored recommendations for your workspace. Virtual healthcare services can provide guidance and support for physical and mental health.

Consult with healthcare professionals through telemedicine platforms if you have concerns about your health. These platforms offer a convenient way to access medical advice, discuss health concerns, and even receive prescriptions or recommendations from the comfort of your home.

Seek Professional Guidance

Virtual healthcare services can be valuable for addressing health issues and maintaining well-being while working online.

Final thoughts

Working online offers numerous advantages, from flexibility to reduced commuting time. However, protecting your health is essential while reaping the benefits of remote work.

Following the tips outlined in this article, you can maintain your physical, mental, and emotional well-being as you navigate the digital workspace. Remember that health should be a priority, and a balanced approach to online work is the key to long-term success and overall life satisfaction.

Take proactive steps to optimize your workspace, practice healthy habits, and seek professional guidance when needed. With these measures, you can enjoy a fulfilling online work experience while safeguarding your health.

About the author 

Peter Keszegh

Most people write this part in the third person but I won't. You're at the right place if you want to start or grow your online business. When I'm not busy scaling up my own or other people' businesses, you'll find me trying out new things and discovering new places. Connect with me on Facebook, just let me know how I can help.

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