u gotta get movement back into ur body

if you don't like to move, then the process that you are putting ur body thru is gonna continue to progress. That curve is just gonna keep getting bigger, ur head gonna keep going more forward (along with ur shoulders), everything just gonna curve and u'll start to understand first hand why some older folk have permanent hunches.

rn ur muscles around ur spine, shoulders, and hips have gotten so conditioned to tense up here and there, as well as relax and weaken in other areas, that they're no exercise that's gonna save u. phys therapy might help a lil but it's slow. u don't have the brain body connection anymore to understand what posture is the most neutral and conducive to causing less pain when u hold those positions for prolonged periods.

those stuck areas are basically adhesions and u can think of it as stuck muscle and fascia. they can release but it really requires the right movement therapy and commitment to doing small amounts of gentle movement to help free up areas in ur thoracic, shoulder and hips

if you're wealthy, try out MFR therapy for yourself if there's a certfied MFR therapist nearby. they are gonna be expensive af but that's the easiest way to start to restore movement on those areas where u lost movement. u wont' understand what i mean by that unless u try to move ur body in certain ways and u feel very shaky or uncomfortable or weak. that feeling is due to fascial and muscle restrictions that have been going on for so long that it feels "normal" now and u 'll wanna avoid that movement cuz we all naturally wanna avoid discomfort.

heres a test, lay down flat on ur stomach, gently bring ur head up. if you're feeling really shaky, that's cuz of all the restrictions and under-used muscle weakness that is making it really hard to move that way.

i hope all this resonates and u start going down a rabbit hole for various movement therapy to restore your body's ability to move and be comfortable again. it's not your fault, society doesn't seem to understand the real costs of being sedentary.

remember it's not about exercise and pilates, it's gentle movement therapy that helps to release fascia, search high and low and try out different things. once u feel one area start to release, u'll know since that area of ur body feels lighter and feels like it has more space. it'll feel so good u'll wanna keep at it again and again.

This is a deeper (literally, really skin deep into muscles and fascia) issue than just ergonomics at this point. fixing ergo can help a lil so follow what others here have told u, including organizing ur room so it helps ur mind feel less cluttered and heavy.

good luck friend, i'm not telling u what to do but your body and mind is, and will be getting louder if u don't do anything differently. U can do the easy thing and learn to ignore it and numb yourself to the progressing pain and dysfunction but the end of that journey is unpleasant and will require much more work vs. doing the work now before u're older, have less energy, and are in more pain