Question
sir,
    I am 32 years old and a software engineer.i have been diagnosed with herniated disc and ostophts in the neck. I have been on bed rest and medication for a month and recovered well,I am using only one tablet now after 60 days. Now there is no pain but some times I feel very mild stiff neck when i sit prolonged infromt of computer and feel slite guddiness for 3 to 4 seconds...
I have not used any form of exercises of physotheropy Yet,
Please advise me how to improve this condition by some exercises....
I am sending my MRI scan result taken 2 months back for referance.

Regards
Rafi  

Answer
rafi,
i didnt see an mri, buit i have a good idea from your explanation.
first  thing:
the medication is only blocking pain and reducing inflammation. It is not addressing the underlying issue (disc herniation and osteophytes)
disc herniations and osteophytes(advanced stage arthritis) are irreversible and permanent injuries. you need to focus on maintaining good posture and keeping pressure of any nerves.
good posture: raise your comp. monitor so the bottom of monitor is at eye level when you are sitting. that will help you while working on the computer it will force you to hold better posture by raising monitor.
osteophytes: is a fancy word for saying you have advanced arthritis. osteophytes are arthritic spurs that are attempting to fuse your vertebrae together. this has been a chronic neck problem that is now finally catching up to you.you can take glucosamine and chondroitin sulfate to help preserve what cartilage and bone structure you have. these over the counter supplements are not created equal and will not give you pain relief , but will help slow down the progression of arthritis.
last but not least: you should see a gentle chiropractor and/or see a physical therapist.