In emergencies, do icing 15 minutes every 2-6 hourly. And take care of good posture while on side take thick cotton pillow, if lying on back then no pillow.
To know more about postures.
Visit
https://youtu.be/U9Lfbj-YVEY
If pain slightly reduced after icing
Try this exercise
https://youtu.be/yidm-ivLQd4
Next Steps
consult me online to know more.
Health Tips
do how much comfortable, don't overstretch.