Proper ergonomics can help reduce a lot of stress on both the lower and upper back, thus reducing the frequency of conditions ranging from stiff back and headaches to carpal tunnel and sciatica, Coffey says. Make sure your workspace whether a laptop, phone, computer desk, or even your car is set up for your height and functionality. Choose a chair that provides back support. Your knees should be at 90 degrees and your feet should rest comfortably on the floor. Never cradle your phone between your ear and shoulder. Hold your phone to your ear or use a headset to avoid neck pain. Also, plan regular breaks. Staying in one position for too long will cause back muscles to tighten up and become immobile, Coffey says. Plus, she notes, a short break is good for your mental health and productivity.