Dr. Jayesh Sardhara, Senior Consultant in Neuro & Spine Surgery at Fortis Hospital Mulund, shares valuable tips for maintaining a healthy and natural spine. The focus is on individuals who have undergone surgery for cervical spondylosis or back issues, providing practical suggestions for everyday activities. Dr. Sardhara emphasizes the significance of proper posture and ergonomics, including adjusting chair height, using neck support, and utilizing armrests and a thin table for optimal reach and posture. He recommends maintaining a 90-degree position for the shoulder and elbow and achieving the correct eye level for the desktop. The video also introduces specific exercises like Bhujangasana and Surya Namaskar to relax back muscles and combat fatigue. It concludes with an exercise involving head-to-hand resistance while maintaining spinal alignment to relax various muscle groups.