Neck Exercises. Neck Stretching. Postural Correction. Shoulder Shrugs. Take frequent Breaks at work. Core Strengthening Exercises. Use cervical pillow. Use Back Support. Self Massage the back of neck.

Hello friend You need to do neck stretching after every half an hour. You ll definitely feel lot better. If not please see a good physical therapist.

Use soft coller on neck during work will prevent irritating of intervertbral joints of spine. This will help you prevent further progression of disease. Take some session of physiotherapy and ask him to give you proper exercise program that you can do at home n even in short break of working time.

avoid texting on mobiles or tabs first and secondly working on laptops specifically at home,.. take plenty water luke warm if possible and visit some compitent physio...

Better go to physiotherapy manual sessions for at least 10 days. They will guide you better.

Moist heat , cupping, neck flexor strengthening exercises

As a proud citizen you Constitution of India , Ministry of labor gives everhy worker a right to ask its organization to correctly manage and maintain the workplace. You can always Consult your WORK AND SAFETY MANAGER in your organization or may Consult an Occupational Therapist for managing your workplace setting. As it requires a visit to your workplace to find the broken link which is making your posture Bad. also do take micro-breaks during your office time every 45 min. and stretch yourself. you can put reminders for that or use a software program which reminds you. Also You have mentioned about spondalytis I, certainly hope you are talking about "Cervical spondylosis" and not "ankylosing spondylitis". Because in the ankylosing spondylitis you have to be certainly more careful than for cervical spondylosis.

Hello, all ur problem due to bad posture, u must consult to physiotherapist, they give proper treatment.