There's bunches of videos out there, all claiming "30-day makeovers" for your posture or what not.

Or "do this one simple thing!"

Or "buy this lumbar support and problem solved!" They're bunk.

Bunk bunk bunk.

Posture is the combination of 3 things:
1) Postural muscle strength (not just your neck! What about your abs? What about your thoracic?)
2) Actual mobility in certain problem areas of your spine
3) Habit. (there is a lot of psychology in this one, also)

Of those three, habit is by far the most important that leads to changes in #2, and eventually degradation of #1.

The most common corporate answer to this problem (this action is ongoing) is to acquire sit/stand desks for employees whose work is sit-intensive. It is certainly better than doing nothing.

But still, best is to stop what you are doing, break up the posture and move the other way for a minute, then resume your work. How many times should you do this per hour? Depends on how intensive what you are doing is, and how bad your problem is.

But that is not enough for many people who are further along in the continuum of growing dysfunction. For those, they need to spend some quality time daily in doing corrective exercises to reverse the problems and degradation that is going on.

Then there is simply the background of the overall health of the organism. Being sedentary and obese in and of themselves pose additional problems, tendency to more pain, and slower healing response...

I will post some programs and exercises later, if there is interest.