Learn proper posture. This is hard and takes time. It requires persistence and patience. I'm no expert and it's too long to go into even what I know which is not much, but at the very least your posture should be one where you head rests above your shoulders and not in front, your shoulders aren't rounded forward and your elbows are at a 90-degree angle.
The body adapts to whatever you do. If you crawl around all day long on all fours scratching at rocks, your body will adapt to that, too. Adaptations have a price.
The height of your chair and the desk are critical here. [1] I have a desk that I can adjust between standing and normal, and I switch between the two when I can. That can be expensive, though.
I started to make a list of muscular issues (interior shoulder rotation, pelvic tilt) but I realized that first, I'm not qualified to provide the top problems that everyone faces, and second, I'm not really sure which resources to best learn from. Instead, I suggest people spend some time searching in YouTube (or the web) for 'computer posture problems' or 'shoulder pain computer' or 'neck pain text neck' and looking at the Physical Therapy links, sometimes which have a lot of information.
At a high level what works for ME is to 'switch it up.' Use left mouse and right mouse. Stand and sit. I never use a laptop, but at my age I've reached the point that my body punishes me viciously if I sit hunched over for even a couple of hours of time or angle my shoulder, neck or right forearm too long in one bad position.
Body awareness is important and it's hard to convey what that really means - I learned that from a PT and from weight training. It's not something you can read and gain.
But you can be aware of shitty posture when you're using your phone by looking down at it - a HUGE cause of neck pain. At first glance this site isn't bad for a starting point.[2].
The body adapts to whatever you do. If you crawl around all day long on all fours scratching at rocks, your body will adapt to that, too. Adaptations have a price.
The height of your chair and the desk are critical here. [1] I have a desk that I can adjust between standing and normal, and I switch between the two when I can. That can be expensive, though.
I started to make a list of muscular issues (interior shoulder rotation, pelvic tilt) but I realized that first, I'm not qualified to provide the top problems that everyone faces, and second, I'm not really sure which resources to best learn from. Instead, I suggest people spend some time searching in YouTube (or the web) for 'computer posture problems' or 'shoulder pain computer' or 'neck pain text neck' and looking at the Physical Therapy links, sometimes which have a lot of information.
At a high level what works for ME is to 'switch it up.' Use left mouse and right mouse. Stand and sit. I never use a laptop, but at my age I've reached the point that my body punishes me viciously if I sit hunched over for even a couple of hours of time or angle my shoulder, neck or right forearm too long in one bad position.
Body awareness is important and it's hard to convey what that really means - I learned that from a PT and from weight training. It's not something you can read and gain.
But you can be aware of shitty posture when you're using your phone by looking down at it - a HUGE cause of neck pain. At first glance this site isn't bad for a starting point.[2].
1 - http://www.computer-posture.co.uk/shoulder-pain-computer/
2 - https://www.spine-health.com/blog/modern-spine-ailment-text-...