The perfect ergonomic desk setup is crucial to avoid back and neck pain. Start by choosing an adjustable chair that supports the natural curve of your spine. Position your desk at the correct height, where your elbows are at a 90-degree angle when typing. Use a keyboard tray or ergonomic keyboard to keep your wrists straight. Place your monitor at eye level to prevent strain. Use a footrest if needed and take regular breaks to stretch and move around.