1. Make sure you've had your medical assessment done with an Orthopedecian.
2. Practice relaxation. Allow life. Stay in the present. Stay thankful. Loosen up shoulders and tummy. Breath out with tummy in-breath comes in with tummy out.
3. Attain active posture while sitting/working. This will ensure appropriate muscle work and less stress on other structures. Secret is a will and enthusiasm to work automatically leads to active posture.
4. Make sure you are having a balanced diet. And the more you utilise your body, the more nutrition it takes and the stronger it becomes.
Next Steps
Consult an Orthopedecian and a Physiotherapist. Learn to relax. Active posture. Frequent breaks if sitting for long.