Hey.. Your case is chronic..so posture can be one of the cause..u need to follow ergonomics..bring changes in your lifestyle..day to day activities..exercises stretching n strengthening if done regularly for good time u can get good results and will give you long term benefits.
Do stretching exercise and avoid long sitting and toward bending computer work and lifting weight.
Do hot fermentation ya physiotherapy treatment with this .
Keep distance to ur PC.
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