Pillow has nothing to do with your pain. You may have been leading a sedentary lifestyle. Start with moderate full body home workouts.

Visit physiotherapy centre for proper diagnosis and treatment Contact ADMIRE physiotherapy LASER CLINIC

First go and meet a physiotherapist nearby ok avoid doing self treatment like this

Maybe or maybe a professional hazard.

Reason is wronge posture or overuse of muscles . Use orthopaedic pillow. No exercises during spasm but there are exercises which help to prevent frequent spasms by strengthening n toning muscles.

Frequent spasm is due  to improper posture and ergonomics,over usage of muscle leads to weakness Visit nearby physiotherapy clinic for proper assessment and treatment,take electrical modalities treatment to reduce pain and spasm then followed by strengthening exercises to ur neck .

It is due to your weak muscles and improper posture, consukt in person with nearby physiotherapy clinic and take electrotherapy for a  week to reduce pain. Apply hot water fermentation twice a day for 10min to relax muscles for the moment.

It’s due to the muscle weakness Use Hot pack Application for 10-15 mins 2-3 times a day Apply pain relief ointment for 3-4 times a day If the pain persists morethan 3 days then visit nearest Physiotherapy clinic for Ultrasound therapy and IFT for 5-7 days Neck isometric Strengthening Exercises Neck and Shoulder Strengthening Exercises Neck and Shoulder Stretching Exercises Can help you

Frequent spasm in neck muscle can occur due to repetitive overloading of weak muscles !! Muscles can get weaken with improper posture !! You need to relax these muscle and simultaneously strengthen them as well !! You may opt for vitamin E and magnesium supplements for better muscle recovery !!but first you need to see a physiotherapist for better assessment and guidance !!