.Hot fomentation x twice daily.
Shoulder Shrugs .
Core Strengthening Exercises.
Take frequent Breaks at work
Use cervical pillow.
Use Back Support.
Self Massage the back of neck.
Kindly elaborate as to how the pain started and I am guessing that you are either on a desk job or studying
Please try to correct posture and inculcate good posture habits mostly at this age pain is because of bad posture and too much sitting on computer
I would suggest to watch this video and try to correct your posture and if required consult a Orthopaedic doctor in your area
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