EXERCISES AT WORK:
1. You can use a ergonomic chair for adjust it to the table and computer.
2. Put your computer at the level of your eyes and in front of you.
3. You can use footrest for sitting comfortably.
4. Also, there are some padded arm support for typping better the keyboard.
5. You could make some stretch exercises while you work, three or four times during the work time.