Avoid long  sitting front of computer work till relief Physiotherapy treatment till relief stretching exercise of spine Avoid heavy weight and toward bending.

Correct your posture Avoid forward bending

Hello! You should continue with the exercises as shown by your Therapist. Along with the exercises , most important is that you maintain your correct posture throught the day and everyday. As your work is a desk job, you should adjust the size of a table and chair in such a way that computer screen is at your eye level , so that you shouldn’t be looking down or looking up entite day. if your work is on phone you should keep it to an eye level or switch work on a desktop as much as possible. Hope this will help. Have a great day!

Chiropractic adjustment will help. Take frequent Breaks at work. Core Strengthening Exercises.

Avoid prolonged sitting by taking 3-5 minutes of walking break after every 30 minutes, stretch your upper and lower back muscles few times every day. Apply hot pack on mid and lower back couple times a day. Adjust your computer screen to your eye level. Consult your therapist regarding back issues, and posture correction. Once your back is feeling better you can start yoga or Pilates.