Working from home sounded like a dream at first—no commute, comfy clothes, maybe even the ability to work from bed every now and then. But after months (or years) of sitting in the same spot, you might have realized your body is screaming at you. The stiff neck, sore lower back, and aching wrists aren’t just part of getting older—they’re signs that your daily habits are working against you. The good news? Most of these pains are completely fixable. The bad news? You’re probably making them worse without even realizing it.
You’re Treating Your Couch Like an Office Chair
We get it—your couch is way more inviting than a stiff office chair. But sinking into that plush cushion for hours at a time is a one-way ticket to back pain. Most couches are too soft to support your lower back, forcing your spine into an unnatural curve. Even worse, if you’re typing on a laptop from your lap, your shoulders are hunched, and your wrists are straining at an awkward angle.
The fix isn’t giving up comfort entirely. If you absolutely must work from the couch, at least do it smartly. A small pillow behind your lower back can keep your spine in check, and putting your laptop on a firm surface (like a lap desk) can help your arms stay at a more natural angle. But really, the best move? Investing in a proper chair and a desk setup that keeps your body in alignment. Your back will thank you.
Your Desk Setup is Wrecking Your Posture
Even if you’re sitting at a desk, that doesn’t mean your body is in the clear. Most people have their screen too low, their chair too high, or their keyboard in a position that forces their shoulders into a permanent shrug. And let’s not even talk about the weird angles people twist into when using multiple screens.
A good ergonomic setup isn’t just about looking professional on Zoom—it’s about saving your neck and back. Your screen should be at eye level so you’re not constantly looking down. Your feet should rest flat on the floor, and your knees should be at a 90-degree angle. If your chair isn’t adjustable, stack some books under your feet. And if you’re still working from home without an external keyboard and mouse, now’s the time to change that. Your laptop was never meant to be your full-time workstation, and your body is paying the price.
You’re Not Moving Enough
The office had built-in movement—walking to meetings, grabbing coffee, stopping by a coworker’s desk to chat. At home, it’s easy to get stuck in one position for hours. That might seem productive, but it’s terrible for your circulation, muscles, and joints. Sitting too long stiffens everything, making even simple movements feel uncomfortable.
The fix? Set a timer if you have to, but make movement non-negotiable. Stand up every 30-60 minutes, stretch, walk around, or do a few squats. If you can, switch between sitting and standing throughout the day. Even small changes—like standing up while taking phone calls or walking around while brainstorming—can keep your body from locking up.
You’re Ignoring the Small Aches (Until They’re Big Problems)
It starts as a little tightness in your shoulders, maybe a dull ache in your lower back. You think, “Eh, it’s not that bad.” Then suddenly, you wake up one day, and your neck is completely locked up, or your wrist is throbbing every time you type. Small discomforts don’t just go away—they get worse.
This is where prevention matters. Stretching daily, using a heating pad when things feel tight, and taking breaks before pain kicks in can stop small aches from turning into full-blown injuries. And if you’re already dealing with nagging pain, don’t wait to address it. CBD is a great addition to your WFH pains arsenal, especially a CBD pain cream or balm that absorbs quickly and gets the job done even faster. When used consistently, it can help ease muscle tension and make it easier to power through long workdays without feeling like your body is falling apart.
Your Screen Time is Giving You a Headache (Literally)
Between work, scrolling on your phone, and unwinding with Netflix, you might be staring at a screen for 12+ hours a day. That much screen time is brutal on your eyes, leading to headaches, blurred vision, and even trouble sleeping. And if you’re squinting at a screen that’s too bright or too dim, it’s even worse.
Cutting screen time completely isn’t realistic, but managing it better is. The 20-20-20 rule is simple: every 20 minutes, look at something 20 feet away for 20 seconds. It gives your eyes a break and reduces strain. Blue light glasses can help, too, but the real game changer is reducing unnecessary screen time. Try an audiobook instead of doomscrolling at night, and see if your headaches improve.
Your Work-Life Balance is Trashing Your Body
When you work from home, the line between work and personal life blurs fast. Before you know it, you’re answering emails at 10 p.m. and waking up thinking about deadlines. This constant stress doesn’t just mess with your mind—it shows up physically, too. Tension headaches, jaw pain from clenching, tight shoulders—all signs that your work-life balance is way off.
Setting real boundaries is key. Have a designated workspace, even if it’s just a corner of a room. Shut your laptop at the end of the day, silence work notifications, and create an actual transition between “work mode” and “home mode.” Whether that’s a short walk, a workout, or just changing into different clothes, giving your brain the signal that the workday is done can help your body relax, too.
The Takeaway
Your body wasn’t built to sit in one spot for hours, hunched over a screen. If your work-from-home setup is causing you pain, it’s time to make some changes. Small tweaks—like improving your desk setup, moving more, and actually paying attention to the little aches before they become big problems—can make a huge difference. WFH doesn’t have to mean working in pain. It just means working smarter.