Start physiotherapy treatment  for few days

Maintaining good posture is actually important. You can keep ice therapy for temporary relief along with any pain gel. Consulting Physiotherapist is very important to do some strengthening exercises to relieve the tightness

Your pain could be due to muscle spasm or nerve compression. As per your prescription you should consult a Physiotherapist for further evaluation and treatment. You should do neck and upper back stretching and strengthening exercises with proper guidance.

You need physiotherapy to relive this pain and spasm. Either visit a Physiotherapist or call Physiotherapist at home for assessment and treatment.  We have network of Physiotherapist pan India for home physiotherapy session.

Have you been diagnosed with fibromyalgia or has the doctor told you to do further tests? In case you have been diagnosed with fibromyalgia, I suggest you do full body stretches and try to eliminate any stress that you experience. In case you are experiencing stress try meditation 15mins before you sleep, you can find videos of that on YouTube. Maintain a daily journal where you note down all your thoughts as if you are talking to a friend and try to highlight at least 1 positive point in the whole day. Other than that before doing neck exercises use hot packs for 10mins so that it induces relaxation and increases your mobility. Hope this helps