Do you believe that your job works for your health, or is it a cause of stress? We often assume that employment will have a positive impact on our lives, after all, work can give us purpose, financial security and a sense of achievement. But that isn’t always the full picture. Even when you enjoy what you do, there may be elements of your job that quietly chip away at your physical or mental health.
For mums running businesses from home, this can be even more complicated. You might feel lucky to be working flexibly, fitting work around your children’s commitments and family life, but that doesn’t mean your job is automatically good for your health. Long hours at a laptop, skipping breaks, working through illness or constantly feeling switched on can all take their toll.
Taking a proactive approach to your wellbeing is one of the most important investments you can make in your work and your life. Some issues develop slowly, such as back pain, eye strain or chronic stress, and only become obvious years down the line. Others are more immediate and relate to safety, fatigue or working conditions.
With that in mind, here are some practical strategies to help ensure that your job supports your health rather than undermining it.
Prioritise Your Physical Well Being
Physical wellbeing is often the first thing to slip when work gets busy. When there are deadlines to meet and clients to respond to, it is easy to push your body to one side and just get on with it. Over time, this can lead to aches, pains and more serious health issues.
For example, someone working at a desk all day may experience neck, shoulder or wrist pain due to poor posture or an unsuitable chair. A mum running a home based business might spend hours hunched over a laptop at the kitchen table, unaware of the strain she is putting on her body. Likewise, those in more physical roles may not warm up properly or may repeatedly lift or carry items in a way that causes damage.
Being aware of these risks is the first step. Simple changes can make a big difference. Investing in a supportive chair, raising your laptop to eye level, using an external keyboard, or setting reminders to stretch and move can all protect your body in the long term. If your work is more hands on, taking time to prepare your body and using correct techniques is essential.
Make Sure You’re Protected
Some work related injuries develop gradually, such as pain caused by repetitive movements or poor working positions. Others happen suddenly and without warning.
Every workplace carries risks, including home offices and garden studios. While employers have a responsibility to create safe environments, self employed mums and small business owners need to take that responsibility themselves.
This might mean wearing safety gloves, goggles or other protective equipment if you work with tools, products or machinery. It also means making sure your workspace is well lit, clutter free and set up in a way that reduces accidents. Even something as simple as trailing cables or overcrowded shelves can become a hazard when you are tired or distracted.
Fatigue plays a huge role in workplace accidents. Many mums are juggling work around family responsibilities, often working early mornings or late evenings. When tiredness builds up, concentration drops and mistakes happen more easily. Taking regular breaks, stopping work at a sensible time and listening to your body are all part of staying protected.
Look After Your Mental Health
Your mental health matters just as much as your physical health. Stress, anxiety and overwhelm can creep in gradually, especially when you are running a business alongside family life.
Working from home can feel isolating, and it can be hard to switch off when your office is always nearby. There may also be pressure to prove that your business is worthwhile or to constantly grow and improve.
Building small habits that support your mental wellbeing can make a huge difference. This might include planning your workload realistically, breaking tasks into manageable chunks and recognising when you need support. Talking things through with someone you trust, whether that is a friend, fellow mum in business or a professional, can help you gain perspective and reduce stress.
Build Relationships With Your Colleagues
Strong working relationships can significantly reduce stress and improve job satisfaction. For mums working in traditional workplaces, this might mean taking time to connect with colleagues beyond purely work related conversations.
For those running home businesses, colleagues might look different. They could be other small business owners, online communities or local networking groups. Alternatively you may find companionship with other parents, giving you time away from your business, and allowing your children to socialise too. When my children were small I used some of my business earnings to pay a babysitter one night a week, and joined a choir. This gave me the space and time to be someone other than mum, or employee. Actively building these relationships can help you feel less alone and more supported.
Sharing experiences, challenges and wins with people who understand your situation can be incredibly reassuring. It also creates opportunities for collaboration, learning and encouragement, all of which have a positive impact on your wellbeing.
Maintain Healthy Boundaries
While workplace culture has improved in many ways, modern working life brings new challenges. The always on culture can make it difficult to truly step away from work. Emails, messages and notifications can follow you everywhere if you let them.
For mums especially, blurred boundaries can quickly lead to burnout. You may feel pulled in multiple directions, trying to be present for your family while mentally still at work.
Setting clear boundaries is essential. This might mean having defined working hours, turning off notifications in the evening, or having a physical boundary such as a door you can close at the end of the day. It also means being honest with yourself about what is realistic and giving yourself permission to rest.
Listen to Your Body and Adjust
One of the biggest advantages of running your own business is flexibility. Use it to your advantage. If something about your work setup or routine does not feel right, pay attention to that signal.
Headaches, constant tiredness, irritability or ongoing aches are not things to ignore. They are signs that something needs to change. Small adjustments made early can prevent bigger problems later.
Your job should support your health, not sacrifice it. By taking your wellbeing seriously and making thoughtful choices about how you work, you are setting yourself up for a more sustainable, enjoyable and successful working life.
After all, a healthy mum is the foundation of both a happy family and a thriving business.
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