I’ve been a developer for years, but I also have 14 years of experience in calisthenics. I realized that "remembering" to take breaks rarely works when you are deep in a flow state. Willpower is a terrible mechanism for posture.

Instead, I started treating my back health like a debugging process. The recurring neck/back pain is usually a specific hardware bug: weak rhomboids and overactive chest muscles caused by the static typing position.

I built a daily maintenance checklist to patch this specific issue so I can code for long sessions without the performance hit. It’s effective because it removes the cognitive load—you don't have to "try" to sit straight, you just run the maintenance script.

I packaged the routine and the specific biomechanics here if you want to see the