Hi.. You can try some neck and back exercises like head turn, head tilt, forward head tilt, wide shoulders stretch, etc. If the condition persists for more than 3 days it's always wise to visit a Physiotherapist. Typically, such issues are caused out of poor routine, lack of physical activity, change in whether, injury, etc. In some cases, it may be triggered by psychological factors like stress, anxiety, sleep problems, etc. In that case, you will need to consult a Psychologist.
Next Steps
Try basic neck and back exercises at home. Be mindful not to do any discomforting or difficult exercises without clinical supervision.
Consult a Physiotherapist if the condition persists more than 3 days.
Consult a Psychologist if the condition persists beyond physical treatment or if you are experiencing any psychological stressors.
Health Tips
Mr. Gunjan Maithil
Senior Psychologist
Cell: nine six seven one three zero three one three four
Website: https://gunjanmaithil.wixsite.com/therapy
App: http://wix.to/fECHB08?ref=cl