You can greatly reduce neck and back strain by changing your posture frequently and by maintaining good posture while sitting at your workstation..

Evaluate your posture: is your back straight against your chair? Do your arms hang freely at your sides? Are your feet planted squarely on the floor? If not, you should strongly consider investing in an ergonomic chair which promotes even weight distribution, proper lumbar (back) support, and is adjustable to your personal specifications.