If spine hurts,and occiput within a long time traveling,sitting at bus,or car..

Add a short rest for isometric cure,for loaded muscles to give a balance,as sit,like candle, hands put on occiput,and to press  on the head,and occiput move back,and try to incline body back,support this pose within 6 sec, without a breath delay,and after sit comfortable and repeat again.
10.Any long driving on to add a rest,for exercises,as a stay to support with hands about a rack,and stronger to press below,do not breath delay,relax,repeat again.
11.Or for muscles legs,stay on the left hand,and put right hand under buffer and to raise a straightened leg,relax,repeat again for the second time.
Or support a spine about a car, stretch knee up, and support his with both hands,after straight in leg contrary  and hands penetrating.
12.On a travel,driving to attend on muscles neck,and occiput, stay,put chin on rolled scarf,and keeping stronger for both ends,and after to bend a head, overcoming a scarf penetrating,and here with loading keeping within 6 sec, relax,repeat all again,and this exercise improves posture.
Or with scarf,as the stand up on a scarf, feet together,body incline to a front,and keeping scarf in hands,try to straight in body.Every attempt  to do till 6 sec,between theirs a short rest for relaxing.
Any exercises will not to be a full,without a strengthening muscles spine and shoulders,as the stand up, keeping scarf for both ends for horizontally behind spine,like you spine rubbing,and after to stretch one scarf end up, and other below, within a six sec keeping this pose,and relax,and right away after to repeat exercise,changing a hands position.