When I was still working, my company installed these annoying popups onto everyone's computers, with this odd little animated character doing ergonomic exercises for 2 minutes an hour. It helped; it actually felt really good to roll your neck and twist your back and such.
Although I can set my sewing space up to pivot in my chair and iron, I find I have less back pain if I leave the ironing board set up high so I have to stand every time I need to press a seam. While I'm waiting for the iron to heat, I can pick up the Theraband on my desk and do a few shoulder stretches.
When I was 30, I loved to sit in one place and sew, sew, sew for hours on end. I can't do that anymore. I do much better when I sew for 10 minutes, get up and iron for 5 minutes, and so on.