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

As long as you do not have any weakness or numbness in your arms there is no cause for concern. These type of injuries to the muscles of the neck are called as "Whiplash injuries". They take quite some time to settle down. In the initial phase take painkillers, apply icepacks and do gentle movements. Do not use a collar or rest your neck completely. The best way to get muscles to heal is to have gentle activity. After the initial pain reduces go for physiotherapy to strengthen and also stretch the neck muscles. The pain from the injury is known to last few months.

Its a whiplash injury. Due to sudden bend and extension of the neck with force at the same time.