Fix screen height first
A low laptop screen often causes the neck to bend forward for hours. Raise the screen with books, a stable box, or a simple stand so the top third of the screen is near eye level. If raising a laptop makes typing uncomfortable, use a separate keyboard and mouse when possible.
The goal is a neutral posture, not a perfect posture. Your shoulders should feel relaxed, your elbows should stay near your sides, and your wrists should not be forced sharply upward while typing.
Improve chair support with what you have
If your chair does not support your lower back, place a small rolled towel or cushion behind the lower spine. Keep both feet supported. If your feet do not reach the floor comfortably, use a firm box or stack of books as a footrest.
A chair that is too high or too low can create strain even if it looks comfortable. Adjust the setup so your knees and hips are roughly level and your shoulders do not lift while typing.
Control light and glare
Screen glare can lead to eye strain and awkward head positions. Place the screen so bright windows are not directly behind it or directly reflected in it. Use curtains, blinds, or a small desk lamp to balance light across the workspace.
Follow a simple eye break habit: every 20 minutes or so, look away from the screen at something farther away. The exact timing matters less than giving your eyes regular changes in focus.
Move before discomfort builds
No chair setup can replace movement. Stand, stretch, walk, refill water, or do a small household task between work blocks. Short movement breaks help circulation and reduce the stiffness that comes from holding one position too long.
If you often forget breaks, connect them to events that already happen: after calls, after sending a report, before lunch, or when a timer ends. Make movement part of the work rhythm instead of an extra chore.