Avoid heavy weight. Avoid computer work. Posture correction must. Tk ultrasonic therapy and stretching exercises. Shoulder rotation must. Avoid toward bending and work

This is because of the neck muscles and surrounding muscles which come under stress after prolonged sitting, travelling,and manual exertion.

In my opinion u are suffering from muscular spasm.. and u can go for a new and effective technique known as dry needling.. in this a needle is insterted into the muscle so that the spasm gets released and muscle get relaxed followed by cold pack.. this is done by few physiotherapist in India...get well soon as take care...

If pain is recent or moderate to severe, apply ice, Improve your posture for sitting as well as sleeping. Keep your computer screen/laptop at eye level. You may take some NSAIDs 2-3 times a day for some days. medicine should be eaten just after eating some food.

Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times.

If it is localized muscle pain, ultrasound therapy helps a lot in relieving inflammation which comes out in form of pain. once your pain will reduce , go for back strengthening exercises under the supervision of physiotherapist. once you are trained in exercises, you can continue at home. work on your weight is also important. take care

Hi.... Exercise. Regular low-impact aerobic activities — those that don't strain or jolt your back — increase strength and endurance in your back and allow your muscles to function better...... Maintain a healthy weight. Being overweight strains back muscles. If you're overweight, trimming down can prevent back pain. Use proper body mechanics: Stand smart. Maintain a neutral pelvic position.... Consult orthopedician.....