The best way to start the new year coming up, and you have a desk job, is to learn the best way to sit and layout your desk. So, let me help you out a bit!
First, if your desk's a mess clear it off and look at what you really need on it while working. If there's a lot you need, figure out the best and easiest layout for you going off of the picture below.
https://www.buildings.com/feature/article/10192957/guide-to-ergonomics-at-the-office-and-in-the-field
Secondly, your posture. there are a lot of reasons your back and neck hurt all day. And that's because of your posture. print this up and put it somewhere around your working space to remind yourself of your posture, and how to feel better.
https://www.elevateergonomics.com/how-to-setup-an-ergonomic-workspace/
Believe me when I say, this may have been short but the pictures explains everything that can help you start to feel better.
https://www.dailymail.co.uk/health/article-2795736/how-walk-affects-mood-bouncing-street-really-boost-happiness-slumping-makes-sad.html
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