Thanks for writing to us.
You are suffering from what we call the industrial back ache. The first step is to ensure that you maintain an appropriate posture while working on the computer. Take frequent stretch breaks and drink lots of water. Discontinue using pillow while sleeping straight. Do not lift heavy objects, especially after bending down. Eat a healthy wholesome meal which should satisfy your minerals and proteins
The most essential and long lasting remedy is exercises. There are certain back strengthening and neck isometric exercises that you must learn from a physiotherapist and perform them at home or work whenever possible.
Hope this helps you.
Dr Saurabh Gupta.