I've had pretty bad spinal issues for the last 19 years, starting with my neck, but more recently with my lower back. Both have caused excruciating pain, with

I've had pretty bad spinal issues for the last 19 years, starting with my neck, but more recently with my lower back. Both have caused excruciating pain, with the neck being chronic mid-level, and the lower back putting me in bed for weeks and unable to walk for over a month. I've dialed down the pain to background through several activities. First I went through physical therapy for both the neck and back issues, and did the prescribed exercises religiously. Finding a good therapist is crucial - some just give you pre-packaged sets of exercises, but good ones will be constantly evaluating and customizing your exercises and movements. For my daily routine, I do 1 hour of Mysore Ashtanga yoga. It has dozens of cobra poses (urdva muka svanasana) to reverse the stress on your neck. I also do the 12 minute Foundation Training routine, which strengthens the lower back. [1] For ergonomics, I'm using a standing desk all day. It only takes a couple weeks to get used to, so you might need to take breaks while getting adjusted. Make sure to not lock the knees, or you can alternate which knee is locked. I like to stand in tree pose, alternating legs every once in a while. Make sure to have a standing pad to prevent leg issues. I've also got a mini treadmill under the desk. I try to walk for 5-7 miles a day. It's not as hard as it sounds to get used to, and I'm actually able to code while doing this. Precise mouse movements can be difficult, but luckily my setup is Neovim + SwayWM + Vimium on the browser. If i absolutely must sit, I use an exercise ball on top of a foam swimming noodle that has been glued with epoxy into a circle to keep it stable. The exercise ball keeps the spine in a good poster. It's difficult and painful to slouch on an exercise ball. For my keyboard, I use a Glove80 split ergo. It's a brilliant setup that has gone through tons of a/b testing to fit most hands without needing to move your hands and wrists into awkward positions. [1] https://www.youtube.com/watch?v=4BOTvaRaDjI https://www.youtube.com/watch?v=4BOTvaRaDjI