Hi, kindly consult a Physiotherapist, you need a proper guidance for posture and strengthening your neck and upper back muscles.

Go through this video correct your posture first https://youtu.be/jbV5dGvJWyo

Hi S/W Er It's purely Postural problem, we have to check X-ray, Posture Neck & Back, Ergonomics

Posture corrections must. Stretching exercises of neck. X-ray

Hello As your occupation involves sitting in front of computer for long hours and as you described you are getting hump at your back. It could be associated with rounded shoulders and you might be developing forward neck posture. You need to take a short for 10 second walk after every 1 hour and do gentle movements of your neck. Avoid forward bending of your neck and try to keep your computer at eye level. You need posture corrections protocal along with Ergonomics training.

• Hot fomentation x twice daily. • Neck Exercises. • Neck Stretching. • Postural Correction. • Shoulder Shrugs . • Core Strengthening Exercises. • Take frequent Breaks at work

Long sitting makes your back and neck structures go into continuous pressure and muscles gets stiffer. For this you need to learn some exercises and some postural correction techniques,for this you can consult us online.

Do back and neck muscles strengthening exercises. Drink plenty of water to avoid dehydration because dehydrated disc is more prone to injury