Neck pain and shoulder uneasyness.

From how long have you been experiencing pain?? Is it on both the sides?? How thick is your pillow?? Does the pain radiates to your upper arm elbows and forearm? Are you able to lift your arms completely? Or is there any restriction?? -You can start with cold pack application 15mints multiple times a day. -static neck strengthening exercises: sitting/standing Place your hands on forehead. Now without moving your neck try to push the hand in forward direction while the hand should try to resist the force. Note there should be no visible movement. Do the same by keeping hands behind the head, and also on both the sides. Hold each position for 10seconds, 10times each twice daily. -Gentle neck stretching. Hold on each side for 15 seconds, repeat for 5times 2twice daily. - Tuck your chin inside. Hold for 10seconda repeat 10times 2times daily. -move both the shoulders up, forward and backward 10 times each 2times a day. - Trigger release if muscle knots are present. - Posture correction.

-Always carry your laptop bag on both the shoulders. - Ice pack application daily after coming back from office. - Thickness of pillow should be such that, it should maintain your neck in neutral position. - Neck strengthening exercises is a must. - Always be cautious about your posture.