Posture corrections must. And start physiotherapy treatment for few days and stretching exercise of neck

See a orthopedic physio therapist close to you soon and transition to yoga or gym workout to keep yourself fit .

Try to maintain proper sitting and sleeping posture, avoid forward bending, and weight lifting etc.And try to start with calcerol sachets weekly once into 8 weeks and calcium rich diet will help

Immediately start using desktop and following ergonomics Top edge of screen should be eye level Key board should be under elbow level Feet should be supported on floor No straight arm keying , no shrugging during keying , no wing out keying If u are using laptop use laptop raiser to bring screen eye level and connect laptop to external keyboard and mouse And keep keyboard as close as possible to you below your elbow Once you start following ergonomics half of your pain will subside And start doing neck exercises and stretches every day If pain is severe go to nearest physiotherapy clinic and take treatment to control pain and then follow ergonomics as I told above

its postural pain , avoid continues sitting , go for some massage and yoga after relaxing your muscles , go for strengthening exercises .

Long time use of laptop and mobiles causes forward neck posture with rounded shoulders.... This gives stress on main neck muscle (ie Trapezius) and other smaller muscles of neck. Which causes spasm and pain.