Chiropractic adjustment will help. Take frequent Breaks at work. Core Strengthening Exercises. Use cervical pillow.

Hello, You can continue using the same pillow, make sure it's supporting your neck and upper back (shoulder blades) firmly. You can keep the small towel roll in the middle of pillow to fill the gap between your neck and pillow. Take frequent breaks during work. And stretch neck muscles, arms, upper back every 2 hourly for muscle relaxation. If you are using gadgets, Make sure your computer/laptop/mobile screen is at eye level. Basic lifestyle modifications, Posture correction and strengthening of upper back and neck will help you in long term as you are young.

Stretching exercises of neck Posture correction must

Avoid a pillow Take a bedsheet fold it keep it

Do hot fermentation first then neck exercises like range of motion exercises,isometric excercise,stretchening excercises etc.plz advice physiotherapist

Maintain your correct posture and do static neck muscle exercises.