I too experience this pain in spurts from long usage on my laptop or a bad nights sleep- that usually takes 3 full days to heal(personal experience)! I eliminate weights and do dance cardio(advanced zumba/hi/lo,kickboxing) something fun to keep my mind off of the pain)The more free I am with my body and arms, the more easily it unwinds my neck! Neck pain and stiffness usually is due to straining or having a spasm in your neck muscles. It can also be caused by inflammation (swelling) of the joints in your neck. Sometimes, neck pain can be caused by arthritis or injury to the discs between your neck (cervical) vertebrae. Neck pain can cause other problems like headaches, pain in shoulder, upper back, or down your arm. Some Causes:Looking down for too long a time ,Using a pillow to sleep on that is too flat, too high or does not give your head the right support. Sleeping on your stomach or with your neck twisted ,Resting your forehead on your upright fist or arm.Watching TV or reading lying down. Stress ,Being hit in the head or on your neck.
Exercising your upper body and arms too much at one time. VERY Important: If you have a very stiff neck with a fever and headache for more than 3 days you need to see a doctor.It may be something serious!
Some of the most important things to help you avoid neck pain, are to use good body posture and exercise your neck.
If your neck pain is worse at the end of the day, you need to look at what you do during the day, you need to take several mini breaks, so you're not sitting too long in one position.
When working at a computer, the top of the monitor screen should be eye level. Talking on the phone a lot can be bothersome. You may want to use a headset or speakerphone. Move the seat in your car to help support your head and lower back ,If your neck bothers you more in the morning, check how you slept and what you did the day before.
Try a special cervical pillow and/or a hard mattress ,Try not to use pillows that make your head go forward when you are sleeping on your back. Keep your nose in line with the center of your body when sleeping on your side. Use relaxation exercises, if you think stress is causing your neck pain. Do neck exercises once a day to help make your neck muscles stronger. Use cold packs placed on muscles that hurt for 10 to 15 min. as often as once every hour. This helps with pain, spasms and swelling. Try to keep your head looking straight ahead rather than a downward position
Use a pain medication that is recommended by your doctor or pharmacist Try walking and relaxing the shoulder muscles. Start with walking for 5 to 10 min. 3 to 4 times a day if cardio is out of the question. When the pain feels better you need to do exercises to help strengthen your neck muscles. For a Stiff Neck stretch your neck muscles and the ones that run down your buttocks and hamstrings. Try these exercises for relief: Hamstrings: Lying on your back, lift your right leg straight up until you can grasp the back of your knee, then pull your leg in toward your chest and hold. Repeat with your left leg. Buttocks: Lie on your back and cross your right ankle over your left knee. Grab the back of your left knee and gently pull up until you feel the stretch. Hold, switch legs, and repeat.
Neck: Stand, pull your chin down to your chest, and hold. Then rotate your neck to the left and hold, and to the right and hold again. Never roll head backwards forwards and to the sides! Take
Precautionary measures: don't go out in the cold without being well wrapped-up, don't sit or lie with the neck in an awkward position, keep warm, use a hot water bottle wrapped in a towel or hot showers for relief, keep the neck moving within the limits of pain, and take pain killers such as ibuprofen. I hope you're feeling better soon and this info was helpful for anyone experienceing neck pain! Take care!
HTH