Neck Exercises. Neck Stretching. Postural Correction. Shoulder Shrugs . Core Strengthening Exercises. Take frequent Breaks at work Use cervical pillow. Use Back Support. Self Massage the back of neck.

Is this the first time you have had this problem or have you had this before? Any injuries? If it is just over the muscles it could be from incorrect posture or muscular strain. Use hot water bottle for massaging or give hot fomentation. Take painkillers like Paracetamol 1g and Antiinflammatories (make sure you do not have gastritis or other stomach problems) regularly which will help. Also do gentle stretching and maintain good posture. Use a comfortable pillow or sleep flat on your back for a few days. These take a few weeks to resolve completely.

For constant neck and back pain- take precautions of your postures. Sometimes, posture related issues are more and with your age it is common.