Hot fermentation twice a day. Stretching exercises of neck and shoulder. Avoid toward bending. Isometrics exercises

Hi sir, since you have the pain only in the last 6 months it might be concerned with you daily lifestyle activities. Analyse your activities in the last 6 months, like if you started some workouts .  Or riding a lot or frequently lifting weights , using mobile in a bad posture, also check your sleeping posture.. or even if you are working long hours in front of your system.

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.