- Maintain a good posture while sitting on a chair. Ensure that your back should be straight and the chair on which you are sitting should not go back more than 110 degree. - Your buttock should touch the back rest of the chair. If not then keep a pillow for support. - Avoid sitting without support for more than 15-20 mins - If sitting with support ensure that you are not sitting more than 45 mins. - If you have to sit more than 45 mins then just get up and walk for 5 second and sit back. - If you cant get up then try to stretch yourself and get back to normal posture. - Avoid slouch sitting while sitting on sofa. - If you are having long working hours at office and you need to use Computer I recommend to use Desktop. - Desktop should be at eye level and while using the same you need your wrist and elbows to be rested. - If elbows and Wrist are not rested they will cause unnecessary neck and upper back pain. - Make a habbit of walking for 5km or 50 minutes. Dont force yourself from day 1. Gradually increase the walking. It can take 4-5 months.