Remote Work Can Cause Vocal Damage–Learn the Symptoms and How to Prevent It
Laura Thorburn, M.S., CCC-SLP
As working remotely from home becomes more common, many people are experiencing an unexpected consequence: vocal damage.
With remote work, a simple click of a button can kick-start meetings throughout the day, with colleagues from around the world. Many people find themselves in meeting after meeting, with little time to recover and take a break from talking.
This shift from in-person meetings to virtual communication has led to an increase in voice-related issues, affecting both the quality of communication and overall health. Using your voice constantly throughout the day, especially without proper hydration and warm-up, can lead to vocal cord damage.
Let’s take a look at the main types of vocal damage, why they occur more often in remote work settings, and how to prevent them and keep your voice healthy.
How remote work can damage your voice
Working from home can mean more time spent in video conferencing and virtual meetings. These types of meetings demand more vocal effort than face-to-face communication.
It’s important to know how our voice works in order to understand the risks of vocal damage related to virtual meetings. The voice is produced through a complex process involving the vocal cords (also known as vocal folds) and airflow from the lungs. The vocal cords are two bands of muscle tissue located in the larynx (voice box) in the throat. When air from the lungs passes through the vocal cords, they push, or close, together and vibrate. Frequent vocal cord closure, in addition to tension related to speaking at a higher volume, can lead to a host of voice problems.
There are several factors that can increase the risk of vocal damage in remote work from home:
Longer speaking time: Remote meetings often run long. They also tend to happen more often throughout the day than meetings held in an office. This means participants have to speak for extended periods without breaks, leading to vocal fatigue.
Inadequate acoustic environment: Poor computer audio quality and background noise at home can make people speak louder than usual, straining their voices.
Lack of vocal warm-up: In an office setting, there are natural breaks between meetings, providing rest for the voice. Working at home, back-to-back virtual meetings leave little time for vocal rest or warm-up.
Increased vocal load: The need to project clearly over video calls can lead to increased vocal load, which is the effort it takes to use your voice. This is especially true if there are issues with internet connection or microphone quality.
What are the symptoms of vocal damage with remote work?
When the vocal cords close together more often and/or with more force, this can lead to a variety of voice disorders. Here are the types of vocal damage that can occur and the symptoms to watch for.
Vocal strain: This is the most common type of damage, characterized by a feeling of tightness or discomfort in the throat. It occurs when the vocal cords are overused or used incorrectly, leading to fatigue and potential injury.
Vocal nodules: These are small, benign growths on the vocal cords, often resulting from prolonged vocal strain. They can cause hoarseness, breathiness, and a reduction in vocal range.
Laryngitis: This inflammation of the larynx, or voice box, is often due to overuse, irritation, or infection. Symptoms include hoarseness, loss of voice, and a sore throat.
Vocal cord hemorrhage: This occurs when a blood vessel in the vocal cord bursts, usually due to excessive vocal strain. It can lead to sudden voice loss and needs immediate medical attention.
Muscle tension dysphonia: This condition is caused by too much tension in the muscles around the vocal cords. Signs of muscle tension dysphonia include having a strained, breathy, or hoarse voice.
7 ways to keep your voice healthy when you work remotely
Here are 7 expert tips to help prevent vocal damage when you work from home.
1 Warm up your voice
Just like athletes warm up their muscles before exercise, your voice needs a warm-up before a day of meetings. Simple humming or gentle vocal exercises can help prepare your vocal cords.
2 Drink plenty of water
Staying hydrated is essential for vocal health. Keep a water bottle nearby during meetings, and sip regularly to lubricate your vocal cords. Avoid liquids with caffeine, chocolate, mint, dairy, or alcohol, which may be drying or create mucus on the vocal cords.
3 Take breaks from talking
Schedule short breaks between meetings to rest your voice. Even a few minutes of silence can make a big difference.
4 Use a headset during meetings
Using a high-quality headset with a good microphone reduces the need to speak loudly, minimizing strain on your voice. But watch yourself on the screen to see if you notice tension in your neck, which may be caused by improper muscle movement while wearing the headset.
5 Monitor how loudly you speak
Be mindful of your speaking volume. If you find yourself raising your voice, try adjusting your microphone or speaker settings instead. Again, watch yourself on the screen for tension in your neck. This may be the result of talking more loudly than necessary.
6 Pay attention to your posture
Maintain a comfortable upright posture while you’re speaking. Slouching can restrict your breathing and increase strain on your vocal cords.
7 Talk with a speech therapist
If your voice is bothering you and you have persistent vocal problems, contact a speech therapist for an evaluation. They can provide personalized exercises and techniques to improve your vocal health.
The shift to remote work has changed people’s lives in a variety of ways, including new challenges for vocal health. By understanding the risks and taking steps to protect your voice, you can reduce the likelihood of vocal damage and keep your communication clear and effective, whether you're working from the office or your living room.
Expressable has a team of speech-language pathologists who specialize in voice. If you’re concerned about your vocal health, contact us for a free phone consultation. We’d be happy to learn more about your concerns and discuss next steps.
