Prior to the COVID-19 pandemic, working from home was merely a concept. It was far from a common practice in the professional world. However, when the pandemic hit us, the subsequent lockdowns distanced us from public spaces, including our offices. And that's when remote work became a reality, and now, it’s a new normal. But with all the advantages that come with remote work, there are also numerous disadvantages, especially when it comes to our health.

One of the most common complaints people have while working from home is headaches, and there is no one reason behind it. But headaches can occur due to various reasons, and it is always advisable to know whether they are work-from-home-related or something else. Read on to know what an expert has to share.

Working from home is very advantageous, but it can also lead to various physical and mental problems if not managed properly. One common work-from-home complaint is headaches, often caused by poor posture.

According to , poor ergonomics, which includes spending long hours just sitting in a non-ergonomic chair or at a desk that isn't properly adjusted, may strain the neck, shoulders, and back, causing tension headaches.

Tension headaches are headaches that feel like a tight band around the head, often caused by stress and muscle tension.

According to StatPearls Publishing, the exact cause of tension-type headaches isn't fully understood yet. However, poor posture, like tilting the head down too much while gaming or looking at a screen, may strain the neck. This can cause one's shoulders to hunch, leading to muscle problems and tightness that can cause headaches.

Another common cause of headaches while working from home is excessive screen time. This is determined by the number of hours spent looking at a particular screen. For instance, excessive screen viewing is defined as spending more than two continuous hours a day on any screen device.

“Computer screen viewing for long hours causes digital eye strain, which causes headaches, dry eyes, and blurry vision,” Dr Barun tells OnlyMyHealth, adding that improper lighting conditions, either too bright or dim, can exert additional stress on the eyes.

Surprisingly, dehydration is also a commonly overlooked cause of headaches in working professionals. In many cases, men and women tend to overlook their need to stay properly hydrated. Some even overlook subtle signs of dehydration, like decreased urination, dark-coloured urine, dry mouth, and more.

As per Harvard TH Chan School of Public Health, The National Academy of Medicine recommends drinking 13 cups of fluids for healthy men and nine cups for healthy women daily. The intake may fluctuate depending on climatic conditions or how physically active a person is.

While work-from-home headaches are often associated with factors like work stress, prolonged screen time, or poor posture, it's crucial to understand that these aren't always to blame. Persistent headaches could also be a sign of underlying medical conditions.

Migraines, for instance, are a common neurological condition characterised by intense throbbing pain, often on one side of the head.

Dr Barun says, "WFH headaches are typically mild to moderate and are usually related to bad posture or sitting for long hours staring at the computer screen. Such headaches may even respond to a break or changing your environment. However, migraines are the opposite; they have severe throbbing pain and are accompanied by nausea and sensitivity to light or sound and can last hours or even days." Therefore, if the symptoms persist, it is important to consult a health professional for further evaluation, he emphasises.

Additionally, recurring or severe headaches may also indicate health problems like high blood pressure, neurological disorders, or even a brain tumour. In such cases, one must seek medical attention.

Small changes in your routine can make a great difference in preventing headaches that occur while working from home. This includes fixing your posture. Dr Barun recommends designing your workstation ergonomically, with the computer screen at eye level, feet flat on the floor, and your back supported.

Taking breaks regularly is also very important. "One trick is to use the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds to help reduce eye strain, a common headache trigger," advises Dr Barun.

You must also stay properly hydrated by having a water bottle nearby and drinking throughout the day.

Sometimes, adjusting your lighting to avoid glare and harsh lighting can also help. And most importantly, try to establish some stretching or short walks in your daily program to relax muscle tension in the neck and shoulders, another frequent headache trigger.