Look up "ergonomics" and make sure your desk, screen, and keyboard are located in the best positions. As a software engineer for 40+ years, I have no such issues as I learned about
ergonomics early and have always made sure my body is well positioned and that my back is vertical with my head back. Working on a small laptop screen is especially bad for curling up the back and bringing the head and neck forward. Bring the screen up to eye level and keep the keyboard down mid-body. You may have to purchase a secondary monitor, most laptops these days have drivers & ports for second monitors built in.
One thing you can start doing to "uncurl" is to lay flat on the floor, with you feet flat and your knees up. As this becomes more comfortable, ie as you start to uncurl more and more, you can roll a small hand towel and put it under the more painful spot on the back. You can also look up stretches for back posture that will help you. Take a break every 30-45 minutes to stand, stretch, and lean backward. Uncurl backward using a large exercise ball.
I've been using a chiropractor as needed for years... decades, my parents utilized them as needed more than 60 years ago. There is seldom anything to fear from them. If you find one that seems to apply a LOT of pressure, go elsewhere. You also don't want one that pushes a lot of vitamins or supplements. The best ones come from Life University outside Atlanta (Marietta) or Palmer College of Chiropractic (multiple
locations). They may be able to help you if your muscles have tightened to the point of moving your bones out of alignment -- using gentle pressure, they move bones back into alignment. If one causes actual pain, go elsewhere. It may be your muscles have developed a new pattern and that you need treatment for several weeks -- up to maybe 4-6 months would not be unusual.
Best wishes (I would not recommend a recliner or a bed. Soft "support" can be worse than no suport at all, in the long run.
Post Edited (GreenBeans) : 1/6/2021 3:02:03 PM (GMT-7)