Young professionals spending long hours at desks and on digital devices may be increasingly vulnerable to neck and back discomfort, with prolonged sitting, poor posture and limited movement contributing to physical strain. Occupational therapist and certified ergonomic specialist Bharati Jajoo, Medical Director at Happiest Body Dynamics, said modern desk-based work can create a mismatch between the body's need for movement and workplace routines that involve extended periods of sitting. She noted that the effects can extend beyond physical discomfort, potentially contributing to fatigue, reduced concentration and lower overall well-being.

According to Jajoo, long working hours, poorly adjusted workstations and sustained postures can place additional stress on the neck, shoulders and lower back. Laptops used without ergonomic adjustments can force users to look downward for extended periods, while inadequate chairs and improperly positioned screens can contribute to posture-related strain. Reduced physical activity and irregular work schedules can further affect muscle strength and endurance. She stressed that ergonomics is not simply about maintaining a particular sitting position, but about designing a workspace that supports movement, comfort and reduced physical stress throughout the working day.

Jajoo recommends five basic ergonomic tools for people who work at desks for prolonged periods: an adjustable office chair with lumbar support, a height-adjustable standing desk, a monitor stand, a laptop stand and an ergonomic keyboard and mouse. Raising a laptop or monitor closer to eye level can reduce the need to bend the neck, while a separate keyboard can allow users to maintain a more comfortable hand and arm position. A standing desk can also allow workers to alternate between sitting and standing rather than remaining in one position for the entire workday. She said frequently used equipment should be positioned within easy reach to reduce unnecessary strain.

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Beyond equipment, regular movement and recovery remain important parts of an ergonomic routine. Workers are advised to take frequent short breaks, walk when possible, maintain relaxed shoulders and keep their feet supported while seated. Walking meetings, stretching and strength-building activities can also help introduce more movement into a desk-based day. Warning signs such as persistent fatigue, stiffness, headaches, eye strain or wrist discomfort should not be ignored. Adequate sleep and recovery are also important, while people experiencing persistent or severe pain should seek appropriate professional medical advice rather than relying solely on workplace adjustments.

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