What are the negative effects of smart working on body and mind?
The negative effects of smart working, or working from home, affect both the mind, with isolation, stress, anxiety and monotony, and the body, with a sedentary lifestyle, back pain, neck and shoulder tension, headaches and tired eyes. They can be limited with correct posture at the desk, regular breaks following the 20-20-20 rule, stretching and, from time to time, a professional massage for the neck, back and legs. Mihail Crigan, sports massage practitioner at Crigan Massaggi in Turin, explains how.
By Mihail Crigan, sports massage practitioner in Turin · Updated on
What is smart working and why has it become so widespread?
The Italian Ministry of Labour's definition
Smart working, or agile working, is a way of carrying out salaried employment in which the job can also be done outside the company's premises, without constraints of place or working hours, organised by phases, cycles and objectives set through an agreement between the employee and the employer.
In Italy agile working is governed by Law no. 81 of 2017, so it already existed before the pandemic. It was with the Covid-19 emergency, however, that it really took off, becoming the rule rather than the exception for many workers.
Many people therefore had to carve out a corner at home where they could work calmly and with concentration, not always designed for sitting in all day.
The positive side
What are the advantages of smart working?
First of all, it is only fair to recognise the concrete advantages of agile working.
Freedom over place and hours
You decide for yourself where to work and how to manage your working hours.
Greater personal satisfaction
Compared with a life governed by rigid hours, freely organising where and when you work can contribute to greater satisfaction.
No commuting
Less stress from travelling between home and office and less traffic on the roads, which is another source of stress.
Psychological effects
What are the negative effects of smart working on the mind?
In the long term, agile working seems to affect psychological health. There are three main factors.
Isolation, anxiety and stress
Many hours in front of the computer without social interaction can encourage anxiety and depression and, above all, stress.
Routine and monotony
If you can never work outside the home, after a few weeks agile working becomes monotonous.
Interruptions and deadlines
At home it is easier to deal with private and family matters, but concentration is constantly interrupted, especially with children around: for people with tight deadlines this is a major source of stress.
If anxiety, insomnia or low mood persist, talk to your GP: they will be able to advise you and, if necessary, refer you to a specialist.
Physical effects
Smart working and back pain: what are the effects on the body?
Computer work does not require continuous effort and does not expose you to heat or cold, yet it can harm your health: first of all because of the sedentary lifestyle, which without a suitable diet and regular physical activity can lead to weight gain; then because of the hours spent sitting at a desk, which can cause posture problems, pain and negative consequences in the long term.
What are the most common physical complaints?
Muscles and jointsJoint pain, posture problems, spasms and muscle pain from tension and overload of certain muscles.
Back, shoulders and neckBack pain and tension in the shoulders and neck.
HeadachesHeadache, sometimes also linked to tension in the neck.
InsomniaDifficulty falling asleep or resting well.
Tired eyesEye strain, with dryness and burning.
Long-term risksA sedentary lifestyle is a risk factor for obesity, diabetes and heart disease.
Watch your neck: in Mihail Crigan's experience, tight muscles along the first three cervical vertebrae can cause headaches and, sometimes, dizziness. If these symptoms are frequent or intense, talk to your doctor.
Sitting for long periods is also among the factors that can encourage piriformis syndrome, a pain that starts in the buttock and is often mistaken for sciatica.
Precautions and remedies
How can you prevent the negative effects of smart working?
To reduce the health risks it pays to take an all-round approach: posture, breaks and muscle recovery.
What is the correct posture when sitting at a desk?
Back: straight, respecting the natural curves of the spine.
Shoulders: drawn back, with the shoulder blades slightly adducted, that is, brought a little closer to the spine.
Buttocks: well back in the seat, right up to the back edge of the chair.
Neck and head: upright and aligned with each other. A trick that helps: keep your ears in line with your shoulders.
Knees and feet: knees bent at 90°, which helps keep your feet flat on the floor at all times.
Legs: never crossed, because this position restricts blood circulation and worsens your overall posture.
To keep this position, a good ergonomic office chair is advisable: it costs money, but it is worth it, because a quality product lasts a long time and helps protect the health of your muscles and joints.
How should you manage breaks? The 20-20-20 rule for your eyes
Sitting should be interrupted often. First of all to rest your eyes, with the 20-20-20 rule:
20
Minutes
Every 20 minutes of computer work, take a break.
20
Seconds
For 20 seconds, look away from the screen.
20
Feet
Focus on a point 20 feet away, that is, about 6 metres.
Why stretch during breaks?
Breaks are also for walking and stretching, alternating between the lower and upper limbs. Stretching helps «loosen» the muscles that sitting tends to stiffen and tighten; and stretching regularly helps prevent the joint discomfort typical of people who sit for long periods.
When can a massage help?
To loosen muscles that are tight and stiff from hours at the desk, it is a good idea to see a professional massage practitioner from time to time, who can help ease pain in the neck, back and legs. For the neck and shoulders there is the neck massage; for tight muscles in the back, arms and legs, the deep tissue massage.
At the first sign of back pain many people take a painkiller: the pros and cons of the two approaches are explained in the article on painkillers and massage. If the pain is severe, persistent or accompanied by other symptoms, your doctor remains the first point of reference.
What does Mihail Crigan recommend for people who work from home?
For Mihail Crigan, prevention comes first: a well-adjusted workstation, frequent breaks and a few minutes of stretching every day. When the neck and back stay stiff, a massage can help release the tension.
For massages aimed at pain, such as the deep tissue and neck massages, he recommends at least 3 days between sessions: at most two a week. If a more accurate assessment is needed, a consultation with a physiotherapist and a physiatrist is possible, thanks to the collaboration with Dr Oriano Casamenti of STUDIO RONEFOR.
Frequently asked questions about the negative effects of smart working
Can smart working cause back pain and neck pain?
Yes, it can encourage them: many hours sitting, often with poor posture, overload certain muscles and create tension in the back, shoulders and neck, which can also cause headaches. Correct posture, breaks and stretching help prevent them; if the pain persists, it is best to see your doctor.
What is the 20-20-20 rule for people who work at a computer?
It is a rule for resting your eyes: every 20 minutes of computer work you take a 20-second break, looking at a fixed point 20 feet away, that is, about 6 metres. It helps counter eye strain, with dry and burning eyes.
What are the negative psychological effects of smart working?
There are three main ones: isolation, which can encourage anxiety, depression and above all stress; the monotony of always working in the same environment; and constant interruptions at home, which are hard going when there are children in the house and tight deadlines. If anxiety or insomnia persist, it is best to talk to your doctor.
Can a massage help people who work from home?
A professional massage can help loosen the neck, back and leg muscles stiffened by sitting. At Crigan Massaggi, at Via Monginevro 76/F in Turin, Mihail Crigan offers for example the neck massage and the deep tissue massage: 60 minutes for 60 €, by appointment on +39 334 858 8535. Massage does not replace your doctor's advice.
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