Back_pain since 3 weeks. Head. plz help!

Hello friend As you have tall body and as a computer professional might be sitting for long hours in neck forward bending position in which your neck muscles has to work lot more to maintain that position and go for spasm which you are showing by not being able to move your neck. So my advice is- Take hot fomentation for 10 to 15 minutes  (it needs to be warm not very hot) at least 2 times a day for 2 to  3 days and give rest to your neck. After 3 days we ll discuss the next step.

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 Apply Hot Fomentation twice daily. 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.

Please visit your physiotherapist for further evaluation and treatment. If you mean the pain starts from your neck and continues till mid back then you may need some gentle exercise and you will need to relook at how you keep your posture. Are you drinking enough water? If not you should.