Back pain, neck strain and stress build up quietly at a desk, at home, in a café or in your car, but they can be managed once you know what to look for.

This refresher takes you through the risks, where and when they show up, why they matter, and what you and your employer must each do under South Africa’s Ergonomic Regulations.

Then go through a step-by-step checklist for your desk, chair, monitors, laptop, keyboard and mouse, with practical ways to break up sitting time and manage your workload before it turns into pain or burnout.