I had 1st time interspinous ligament inflamation@ 5cm below c7 due to long static work posture. what exercise need to avoid recurrance? is it chronic?

Any aerobic exercise that raises core body temperature to induce sweating will help in strengthening muscles and improving flexibility. You can avoid it from getting chronic through change in posture and regular exercise. For healthy diet: http://www.choosemyplate.gov/., exercise 30 minutes/day, drink enough water daily so your urine is mostly colorless, have safe sex, no tobacco alcohol or weed.