Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
Why home setups cause aches
Working from a sofa or bed gives no back support and usually means hunching over a laptop, while a kitchen chair and table are rarely the right height. Held for hours, these positions load the neck, shoulders and back. Because home working often blurs the lines, people also tend to take fewer breaks and move less than they might in an office.
A better home setup
Use a proper chair that supports your back if you can, sit at a table rather than the sofa, raise your laptop toward eye level with a stand or books, and add a separate keyboard and mouse. Get the screen, chair and desk heights roughly right so you are not looking down or reaching up. None of this needs to be expensive; small changes make a big difference over a working day.
Movement matters at home too
Even a good setup needs to be paired with regular breaks, since it is easy to sit for hours undisturbed at home. Stand, stretch and move through the day, and try to keep some boundary between work and rest. If home working has left you with persistent neck and back tension, a home-visit massage can ease it, and we can suggest practical tweaks to your space.
Key takeaways
- Improvised home setups load the neck, shoulders and back
- Use a supportive chair and table, not the sofa
- Raise the laptop and add a separate keyboard
- Pair a good setup with regular movement breaks
Frequently asked questions
Is working from the sofa or bed bad for me?
For short spells it is fine, but hours without back support and hunched over a laptop load the neck and back. A proper chair and table for longer work is much kinder.
Do I need expensive equipment to work from home comfortably?
No. A supportive chair, a table, raising the laptop with a stand or books, and a separate keyboard cover the basics. Small, cheap changes make a big difference.