Neck x ray examin. Even lowe back legs.

you can online consultation with me

Self Massage the back of neck. https://www.youtube.com/watch?v=eA9hCrSc7iY Chiropractic adjustment will help. Take frequent Breaks at work. Core Strengthening Exercises. Use cervical pillow. Use Back Support. https://www.youtube.com/watch?v=eA9hCrSc7iY

You should consult a physiotherapist or orthopaedist in person for complete assessment and treatment.

Visit physiotherapy centre for proper diagnosis and treatment

Try these moves to loosen a tense neck, banish pain, and gain flexibility Forward and backward tilt. This can be done while you're seated or on your feet. Keep your moves slow and smooth. Start with your head squarely over your shoulders and your back straight. Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up. Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position. Repeat the set several times. Do it every day Side Tilt. Do this while standing, with your feet hip-width apart and arms down by your sides. Gently tilt your head toward your right shoulder and try to touch it with your ear. Stop when you feel the stretch. Don't raise your shoulder. Hold the stretch for 5-10 seconds, then return to the start position. Repeat on your left side. You can do several sets and work your way up to 10 repetitions. For extra stretch, put the hand on the same side of your tilted head on top of your head, and press lightly with your fingertips. Side Rotation. You can do this while seated or standing. Keep your head squarely over your shoulders and your back straight. Slowly turn your head to the right until you feel a stretch in the side of your neck and shoulder.  Hold the stretch for 15-30 seconds, and then slowly turn your head forward again.  Repeat on your left side. Do up to 10 sets. Shoulder Roll. This is best done standing up. Raise your shoulders straight up and move them in a circle going forward. Do it 6 times. Return to the start position, and make another 6 circles, this time going backward. If you wont find any improvement in 3 days and if the pain increases with the exercises then visit physiotherapy clinic and take electrotherapy treatment.