Most desk pain is not about perfect posture. It is about staying in one position for too long. The fix is part setup, part habit.

Set up once

Raise your screen so the top sits at eye level. Keep your feet flat and your hips slightly higher than your knees. Bring the keyboard close enough that your elbows rest by your sides.

Move often

Stand up every 30 to 45 minutes, even for a minute. Walk to refill your water. Take calls on your feet. Your back cares more about variety than about any single perfect position.