By Dr Sajed Al Abdali, MD

Do you ever finish your workday with a stiff neck or aching back? You’re not alone. As a doctor who has spent years helping workers stay healthy, I’ve seen how small changes in how we work can make a big difference in how we feel. In my practice, I often meet office workers worried about wrist pain or back problems affecting their careers. The solutions are usually simpler than they expect – often involving basic workspace adjustments and posture improvements. Time after time, these small changes have helped people continue their work pain-free.

What exactly is ergonomics? Simply put, it’s the science of making your workspace fit you, rather than forcing your body to fit your workspace. Think of it like a well-fitted shoe – when it’s right, you hardly notice it’s there. When it’s wrong, every step is uncomfortable. Over the years, our work habits have changed dramatically. When I started my career, most concerns came from factory workers and manual laborers. Now, with many of us spending hours at computers, we face different challenges. Our bodies weren’t designed to sit at desks all day, staring at screens.

Here are some simple tips I share with my patients:

First, think about your posture. Imagine a gentle string pulling you up from the top of your head. Your back should be naturally straight, not slouched. When typing, your elbows should be at about 90 degrees, like holding a book comfortably. Second, remember to move. I tell my patients, “The best posture is your next posture.” Set a reminder to stand up and stretch every hour. Even a short walk to get water can help prevent stiffness.

Third, set up your workspace properly. Your computer screen should be at eye level – you shouldn’t have to look down at it. A simple stack of books to raise your screen can work perfectly well. These days, I’m seeing new problems from our constant use of phones and tablets. Looking down at your phone for hours can strain your neck – what we doctors now call “text neck”. Try holding your phone higher and taking regular breaks.

Working from home has created new challenges. Many people work from their sofas or beds, which can lead to back problems. If you work from home, try to set up a proper workspace, even if it’s just a small desk in a corner. The good news is that preventing these problems doesn’t have to be expensive. Small changes can make a big difference. In my experience, simple adjustments to chair heights and screen positions often solve many common complaints.

Some warning signs to watch for are persistent neck or back pain; numbness or tingling in your hands; headaches that get worse during the workday; shoulder or wrist pain. If you experience these symptoms regularly, it’s worth talking to your doctor or an occupational health specialist.

Looking ahead, new technology is making it easier to work comfortably. We now have chairs that remind you to move, desks that can be used while standing or sitting, and tools that help analyze your posture. But remember – even the most expensive chair won’t help if you’re not using it correctly. For employers, investing in workplace comfort makes good business sense. Companies that take care of their workers’ health often see fewer sick days and better productivity. It’s much cheaper to prevent problems than to fix them later.

Whether you work in an office, at home, or somewhere in between, taking care of your posture and workspace setup is crucial. These simple changes can help you stay comfortable and healthy at work, today and for years to come. Remember: your body is designed to move. The best posture is always your next posture. Small changes in how you work can make a big difference in how you feel at the end of each day.