Best Exercise for people who works long hours in the computer.

You seem to be in danger of suffering RSI(repetitive strain injury) and DVT (deep vain thrombosis) with your back and neck pains. There are a few things you need to do in order to prevent the aches and pains. Make sure your arms are at a neutral position on the mouse and keyboard. Adjust the keyboard if possible. Make sure your chair is at the right height. Use a chair with lumbar support if there is one or perhaps put a small pillow on your back to get the right position while sitting. You can also use a keyboard and a mouse rest to get the right position for your arms. You also need to take care of your eyes. Take regular breaks away from the screen. It is recommended that you take 5 minutes rest on every hour you spend in front of the screen. Regarding your weight gain, I've experienced the same thing after changing jobs. The only way I got back to normal was to join the gymn. There is always jogging or walking. Take up a sport that you can do after work or in the weekends. Hope this helps. Good luck.