Chiropractic adjustment will help. Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day. Chiropractic treatment.

Apply hot pack Correct your posture Avoid forward bending

Need to know how did you pain start? Since how long do you have pain? When does your pain aggravates? After that can suggest something.

Avoid long sitting front of computer work till relief stretching exercise of spine Avoid heavy weight and towards bending posture corrections must.

Hello.. This pain could be becoz of your job.. occupational pain, For now start with hot water formantation 10-15mins,, apply myolaxin ointment for neck n back,, move ur neck up n down and sideways,, perform ankle toe movements.. knee pressing,, visit nearest physiotherapy center for further strengthening exercises for a week.. U should be fine.. thank u

There could be multiple reasons that can cause neck and back pain. If you could provide more information that will be helpful. To manage pain, you can apply hot pack over affected area, could do mild neck stretches and do active neck movemts, avoid prolonged sitting in front of screen.