Modify your work place. Go for strengthening exercises of weak muscles and stretching exercises for tight muscles. Try to change your position after every 45 mins.

Starting posture corrections  pain discomfort possible  use mirror and do gradually   after use to it will  right

1)Slight stretches of the neck 2) Take brakes in between work 3) For knee do ankle toe movement and stretch the knee 4) Hot water fomentation would also do good

You have answer in your question. Your posture correction and pain relief can be done by two ways. One is by doing exercises and other is by doing some modifications in your work place.

Hello Try to follow the proper ergonomics to avoid pain. Use hot water fermentation for 15 min twice a day. Apply volini for pain relief if you are not allergic to it. Later start doing the stretches and strengthening exercises for neck twice a day. If the pain still persists then check out the vit D level.

At first take hot water bag on the affected area and apply volini gel..

Hello sir Because of your sitting job nature it happens You are quite young at this age you can treat very easily n change your posture accordingly Few things you can make a habit in your daily life Computer level n Offc chair should be on level Don’t bend on one side while typing whenever u will tired one more thing take walk in every half hr or one he 5 mins walk Rest of the thing if you want to make it free forever chiropractic treatment will help as you have pain in bones I m chiropractor also you whenever feel like visit the clinic thanks

If you are getting pain'during exercise then it is good sign body correcting something so it will pain for few days then body will adopt your exercising pattern. Try to adjust the laptop to eye level. Try to sit straight and comfortable with help of pillow under your back. During work try to take inbetween interval and do stretching of shoulder and neck .