First and foremost, improve ur posture.
Avoid laptops, tablets, mobile. Use desktop instead.
Monitor should be at least at the level of eyes and keyboard should be at least at the level of hands.
Regular general conditioning excercises like walking,cycling and yoga.
Back strengthening excercises.
Adequate sun exposure for 30 minutes during sun rise and sun set.
Next Steps
get my appointment at Practo chat for further detailed discussions and management by clicking on the following link below. here u can chat ,or make voice calls or can do video consultation
https://prac.to/dr-pradeep-singh-ortho-surgeon-dir
Dr Pradeep Singh
Orthopedic surgeon and spine specialist