12 years experience
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Follow advises given below
1. Avoid using computers continuously, take rest for 5 min after working for half an hour
2. In pain free interval do neck exercise (kindly learn exercise by registered trainer)
3. You can use thin pillow while sleeping so that normal posture of neck can be maintained
4. Maintain proper posture of body while watching tv/ studying
get cervical x ray ap and lateral done and review with reports.
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