The best tip I have is to get up after 30 minutes and do something else. This is not my idea, but one that I read somewhere online. Also, I just finished physical therapy for my shoulder - I was on the verge of frozen shoulder - they advised me to keep up with the exercises to keep my shoulder mobile. So I am still doing the exercises - well most days anyway, lol. I also wear compression gloves when I am hand quilting.
I am only 5' tall, so I use adjustable height tables in my sewing area.