Certain migraine triggers are more common when working from home, but you can take steps to prevent them.
Remote work has become more common in the wake of the COVID-19 pandemic. Although many workplaces have required employees to return to the office, as of January 2025, data suggests that almost 24% of people in the United States are still working from home at least some of the time each week.
Many people find remote work more convenient than in-office work and consider it a bonus if they can work from home. But working from home may lead to new, unexpected challenges, including migraine episodes.
Migraine is a chronic neurological condition that involves repeated episodes of moderate to severe pain (typically on one side of your head). These attacks typically last a few hours to a couple of days and are usually accompanied by nausea, fatigue, or sensitivity to light, sounds, and smells.
Migraine attacks are not just bothersome — they can make it very difficult to get work done or to do the things you enjoy.
We’ll look at how working from home can lead to migraine attacks and what steps you can take to prevent these effects.
Migraine is a condition that predisposes you to moderate to severe headaches. Although the headaches themselves are commonly referred to as “migraines,” these episodes are the result of a combination of genetic, structural, and chemical changes that make your brain more susceptible to headache attacks. Other symptoms include fatigue, nausea, and sensitivity to light, sounds, and smells.
Both internal and external factors can trigger a migraine attack. Some of these are avoidable, such as certain foods or medications and exposure to loud noises, bright lights, and strong smells. But others, such as weather changes and hormonal fluctuations, are outside of your control.
Other possible triggers for migraine attacks include:
- sleep problems
- physical, mental, or emotional stress
- low blood sugar
- tobacco use
Managing migraine and preventing attacks requires an understanding of the factors that can trigger migraine symptoms, and these can be different for each person.
Here are some possible triggers for migraine attacks when working from home, along with steps for how to address these potential concerns.
Screen use
Many people who work from home do so via a computer or mobile device. This means potentially long hours of looking at a screen.
Computer and mobile device screens often use shorter wavelengths of light, which the receptors in our eyes are more sensitive to. In people with migraine, who are often already prone to light sensitivity, activation of these cells in the eyes can trigger a migraine attack.
In a study involving more than 4,900 French students, researchers found a link between screen time and the risk of migraine headaches. Compared with the students who had least screen time (less than 30 minutes per day), those with the most screen time (8 or more hours per day) were 37% more likely to experience migraine headaches.
Special migraine glasses that block shorter wavelengths of light can help prevent migraine attacks due to screen use. These glasses are different from blue light-filtering lenses in that they filter out a broader spectrum of light that can be triggering for people with migraine.
The American Optometric Association also recommends giving your eyes a break periodically to prevent complications — such as headaches — related to eyestrain from screen use.
Every 20 minutes, take 20 seconds to look at something in the distance, and take a longer 15-minute break every 2 hours to give your eyes a rest.
Slouching
Many people do not have ergonomic office equipment at home. An inadequate work setup may lead to slouching and physical strain, which can cause back and neck problems and pain or tension in your arms, hands, and wrists.
Slouching can also contribute to migraine attacks by creating tension in the muscles of your neck.
Sitting upright with your feet on the floor and your arms resting close to your body can help improve your posture. A variety of ergonomic chairs, keyboards, and mice can also help with this.
The American Migraine Foundation recommends having a dedicated workspace at home with a more traditional setup rather than working from a bed or couch.
Sedentary lifestyle
Working from home may contribute to more sedentary time since you’re not getting up frequently to walk around the office. Indeed, data from several studies suggests that remote work is associated with a significant increase in sedentary time and reduced physical activity.
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Taking periodic breaks to get up and move can help prevent complications that could come from sitting for too long. Incorporating even simple exercises such as walking or stretching may offer added benefits for migraine prevention as well.
Sleep hygiene
Although many people who work from home report getting more sleep, research suggests that it may not be quality sleep. In a study of nearly 5,000 workers from Korea, working from home was associated with a
- delayed onset of sleep
- lack of sleep maintenance (the inability to sleep throughout the night)
- non-restorative sleep
This may be due to various factors, including increased screen time, which is known to disrupt sleep.
Poor sleep quality has
- limiting unnecessary screen time, especially before bed
- avoiding working in bed or in your bedroom
- avoiding or limiting caffeine intake, particularly in the afternoon and evening
- maintaining a regular sleep schedule
- exercising for at least 30 minutes per day, at least 5 hours before bedtime
If migraine is affecting your ability to work, you might consider talking with your employer about accommodations that can be made. These may include steps such as providing screen filters for work devices or allowing for more flexible work schedules.
Certain protections, including the Family and Medical Leave Act (FMLA) and the Americans with Disabilities Act (ADA), are available to help protect people with migraine in the workplace.
Both of these require medical support, so it’s important to talk with your healthcare team before asking for accommodations at work.
Working from home offers many benefits but may introduce new complications that can increase the likelihood of migraine attacks in some people. When working remotely with migraine, it’s important to take extra precautions to avoid potential triggers that could lead to a migraine episode.
Legal policies are in place to protect workers who live with medical conditions such as migraine. If you need extra support to continue working with migraine, your healthcare team can help you request accommodations.