I used to have horrible neck and shoulder pain, mine was also due to bad posture. The issue was that I was using a knee-chair, thinking that it would be better

I used to have horrible neck and shoulder pain, mine was also due to bad posture. The issue was that I was using a knee-chair, thinking that it would be better than a regular chair. It was at first. However, eventually I go into the habit of kicking a foot up on one of the knee-wrungs, my posture didn’t improve and I’d unconsciously compensate some other way. Naturally, the neck and shoulder pain got worse. Now I use a couple of standing desks ([0] and [1]) and a couple of those “standing/perch chairs” for lack of a better description ([2] and [3]). Simply standing without the perch chairs worked too, but I found I was more productive and less likely to walk away from the desk if I could occasionally lean back. I also stopped using a mouse and went with a trackpad, alone with a split keyboard (ergodox classic). In my case the mouse and keyboard change had a much more noticeable, positive, effect than I would have thought. I agree with others here in their recommendation to talk to an ergonomic expert if you can. I didn’t and consequently it took longer to figure out what worked. Since you’re working at your desk for potentially hours at a time, don’t be afraid to invest in a decent set up. It’s worth it. As an aside, I picked up a leanchair [4] since it seemed like a good idea. I liked it at first, and you might consider it. However, I got in the habit (again) of kicking a foot against the leg/foot rest piece which seemed to shift my hips a little and absolutely beat up my lower back. I got rid of it as soon as I made the connection. (Forgive the order, my iPad’s not cooperating) [2] https://ergoimpact.com/ https://ergoimpact.com/ (kinda pricey) [3] https://www.amazon.com/VIVO-Ergonomic-Adjustable-Anti-Fatigue-CHAIR-S02M/dp/B08RP6YYM1 https://www.amazon.com/VIVO-Ergonomic-Adjustable-Anti-Fatigu... (less pricey, quality less than above, but otherwise as good) [0] https://www.amazon.com/Ergotron-Computer-Adjustable-Height-24-189-055/dp/B001PCOJ9K/ https://www.amazon.com/Ergotron-Computer-Adjustable-Height-2... (daily driver) [1] https://www.ikea.com/us/en/p/skarsta-trotten-desk-sit-stand-white-s49435416/ https://www.ikea.com/us/en/p/skarsta-trotten-desk-sit-stand-... (hand crank version - I only ever keep it at standing height, so the crank never gets used) [4] https://leanchair.com/ https://leanchair.com/ (heard good things, but didn’t work for me)