Back Problems? How Your Sofa and Home Setup Can Help

Got a sore back after a long Netflix binge? You’re not alone. The right couch and a few easy habits can make a huge difference in how your spine feels. Below are the most useful things you can change right now without breaking the bank.

Pick a Sofa That Supports Your Spine

When you shop for a new couch, look for a firm, yet comfy backrest. A cushion that sags quickly forces you to hunch, which can flare up back pain. Opt for high‑density foam or a layered design with a supportive core and a softer top layer. This combo keeps your lumbar curve in a neutral position while still feeling plush.

Also, check the seat depth. If it’s too deep, you’ll slide forward and lose lumbar support. A depth of 20‑22 inches works for most people; you should be able to sit with your feet flat on the floor and your knees at a right angle. A built‑in lumbar pillow or an attachable cushion adds extra support without buying a whole new sofa.

Arrange Your Living Room for Better Posture

Even the best couch won’t help if your TV is too high or too low. Position the screen so the center is at eye level when you’re seated. This keeps your neck and upper back from straining. Keep coffee tables low—around 16‑18 inches—so you don’t have to reach far forward, which can twist the spine.

Don’t forget about lighting. Good lighting reduces the tendency to lean in and hunch over a dark screen. A floor lamp behind the couch or a well‑placed wall light can keep the space bright and encourage a relaxed, upright sit.

If you love lounging, use a supportive throw pillow behind your lower back. It’s a cheap fix that reminds your body to maintain the right curve.

Finally, move regularly. Stand up, stretch, or walk around every 30‑45 minutes. Even a short walk to the kitchen can reset your posture and ease tension.

By choosing the right sofa, setting up your room smartly, and adding a few simple habits, you can give your back the break it needs. Your living room can become a place of comfort, not a source of pain.