Is Working from Your Bed or Couch Bad for You? Here’s What to Know

Working from home has become a new normal for many of us, but not everyone has a dedicated office space. If you're among those who find themselves working from bed or the couch, you may have noticed some unexpected aches and mental fatigue. While the occasional cozy workday is fine, making this a habit can take a toll on your body and mind.

How Working From Your Bed or Couch Affects Your Body

1. Back and Hip Pain

Sitting on a bed or couch without proper support can lead to back, hip, and even butt pain. According to Theresa Marko, PT, your legs are often stretched out or crossed, which strains the sacroiliac joint that connects the spine to the hips.

• When muscles are kept in this bent or flexed position for long periods, they can become stiff and shortened similar to the effects of wearing high heels every day.

• The low height of most couches can also strain the lumbar spine, causing lower back pain.

2. Neck and Shoulder Strain

Using a laptop on your lap or a low table encourages slouching and a forward head posture, which can overwork neck and upper shoulder muscles.

• Marko compares this to bending your finger backward it might not hurt immediately, but after an hour, the pain sets in.

• This "turtle neck" posture puts excessive pressure on the neck, leading to stiffness and discomfort.

3. Jaw Tension and Dental Issues

Poor posture might also affect your jaw and teeth. John Nale, DMD, notes an increase in patients with cracked teeth, potentially due to the tension caused by bad posture.

• The temporomandibular joint (TMJ) connects your jawbone to your skull. When posture is poor, it strains the muscles attached to the jaw, which can trigger jaw pain, facial swelling, and even migraines.

4. Wrist Pain and Carpal Tunnel Syndrome

Resting your wrist on hard surfaces while using a mouse or keyboard can reduce blood flow to your hand and compress nerves. This might increase the risk of carpal tunnel syndrome, warns Jeffrey Goldstein, MD, an orthopedic spine surgeon.

Other Health Concerns of Working This Way

1. Increased Risk of Chronic Diseases

Extended periods of sitting whether on the couch or bed can harm your overall health.

• A 2018 study in the American Journal of Epidemiology followed over 125,000 people for 21 years. It found those who sat more than six hours a day had a higher risk of death from all causes, including heart disease, cancer, and kidney disease.

• Being sedentary can lead to weight gain and negatively affect hormones like insulin, increasing disease risk.

2. Disrupted Sleep Patterns

When you work in your bed, your mind begins to associate this space with stress and productivity instead of rest.

• Paul Greene, PhD, explains that this confusion between "sleep mode" and "work mode" can make it difficult to fall asleep at night.

3. Lower Productivity

Working from your bed or couch may lead to slacking off. It's easy to skip the shower, stay in pajamas, and slip into a lazy mindset.

• Without the psychological switch of going to an office, it can be tough to focus and stay motivated.

6 Tips to Make Working From Home Healthier

1. Take Regular Breaks

The Mayo Clinic suggests getting up every 30 minutes to move.

• Try a quick jog up and down the stairs, or do neck and jaw stretches to keep muscles loose.

2. Use a Tray Table

An inexpensive tray table can help bring your computer closer and reduce slouching.

• Prop it on a pillow if needed to achieve the right height.

3. Make Friends with Pillows

If you’re working on a couch, use pillows to support your back and elevate your hips.

• Sitting on a big, fluffy pillow helps reduce back strain and improves hip alignment.

• Consider a pillow pad for your laptop to raise the screen to just below eye level.

4. Create a Standing Desk

Switch up your position by working at a kitchen counter or bedroom dresser.

• Alternate between sitting for an hour and standing for 30 minutes to reduce the negative effects of prolonged sitting.

• If you have a breakfast bar with stools, it can also encourage active sitting, which engages your core and back muscles.

5. Invest in Ergonomic Tools

A wireless keyboard and mouse can transform your setup.

• Laptops are not designed for long-term work, explains Kate Ayoub, PT, a physical therapist. Having ergonomic tools lets you position your screen and keyboard properly, reducing strain on your neck, shoulders, and wrists.

6. Create a Designated Workspace

Even if space is limited, try to separate work from relaxation.

• Use visual cues, like moving your bedroom knickknacks and setting up work supplies to signal when it’s time to focus.

• Change out of your pajamas, and start the day with a routine even a quick coffee run can help switch your brain into work mode.

The Takeaway

Working from your bed or couch occasionally is fine, but turning it into a habit can lead to physical aches, mental fatigue, and reduced productivity. By taking breaks, setting up a better workspace, and keeping a consistent routine, you can make the best of working from home without sacrificing your well-being.

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