Hot fomentation x twice daily. 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.

This is because of your wrong posture during work and travelling. The muscles becomes weak, stiff and painful with time. You should consult a physiotherapist.

If your pain is limited to the neck and not going down your arms and you do not have any numbness or loss of sensation in your fingers, then this is probably all related to your posture. Sitting for long hours in front of a computer screen makes you adopt a posture which puts a lot of stress on the muscles. You need to take regular breaks while working on the desktop and move. You will also need to work on strengthening your neck muscles and do some gentle stretching. Take painkillers as needed. Use hot fomentation. Similar advice also applies to your back. If you start getting any pain going down your arms or legs or any change of sensation, then you need to see a Spinal Surgeon for assessment and investigations as appropriate. Hope this helps. Dr Vinu Raj Consultant Spine Surgeon MBBS MRCS FRCS(Trauma&Orth)