> the monitor should be at eye level vertically

This is slightly misleading advice. The ideal place for the display has the top of the display at roughly eye level, or for a very large display maybe slightly above, which puts most of the display below eye level. Humans actually have great ability to look slightly downward for long periods of time while doing stuff with their hands, even while keeping their head held up straight, and indeed our eyes can more comfortably focus on close objects in the lower part of our field of view than straight ahead. What you don't want to do is slouch or bend your neck too much.

A laptop display attached to the keyboard usually isn't an ideal placement, but it's generally not too bad.

Don't allow your head/chin to drift forward.

Welcome to "tech neck" - upper crossed syndrome, from looking slightly down.

You're inviting some surprising symptoms, not just neck and back pain, but things like numbness, tingling, or pain shooting down your arms. Really not fun.

Key posture correction seems to be pulling head back. Some physical therapy exercises can help as well.

https://deukspine.com/blog/tech-neck-forward-head-posture-tr...