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Get up and move around. Don't sit hunched over a laptop for hours.

For years I only used a laptop and I didn't really experience any of the issues you describe, I was very young though so that may have alleviated some potential issues.

I learned from experience that spending years at the same chair and desk can do even more damage. As part of my rehab, I switched to a laptop so I could move from couch to chair to table to standing desk easily. I also highly recommend using a motorized adjustable desk, now that goods ones are easily available and affordable. A perfectly customized height for sitting or standing is just a button push away, and I can use multiple monitors again.

There are manual height adjustable desks that can be set for near zero resistance moving up and down. They have a brake and an adjustable tension spring. I think those are the best ones. The only advantage (some) motorized ones have is the ability to remember presets.