there is no escape from the pain if you are sitting for longer durations in front of your system.
i developed severe neck/backbone pain earlier this year (also known as RSI - repetitive strain injury), luckily my wife's a physio...she gave me some therapy and i was able to overcome that pain.i have reduced the long hours sitting now..or even if i do i keep my back straight...after a little practice you will be able to make it a habit..
Start out with simple yet effective strengthening exercises at home (pay attention to posture), like:
Plank and side plank (hold on plank for 20 sec at least)
Remember its not only back muscles but abdomen and buttocks also plays an important role.
here is a good link:
Back Pain Exercises - Core Strengthening, Lower Back Stretching
ohh yeah .... how could i forget the buttocks...
they too pain after a long sitting...using a good pillow under it might be useful....
ask someone from your family to push their finger against your backbone from your waist up all the way to neck...during this you will feel terrible pain in some specific area...regular pressing on that point will give you relief...
to keep backbone healthy try some yogasan...it helps...
Thanks For The Link, but i regularly exercise in the morning once which includes all basic streching. After exercising i feel very much relief, but again after sitting for an hour or two the same problem persists.
We already have this by Shantanu & also itsSticky in Tutorial section.
Guide to Healthy Computing (http://www.thinkdigit.com/forum/tutorials/51117-guide-heatlhy-computing.html)