Hello, I have studied your case. Medication like methylcobalamine with neurotropic [like pregabalin] and analgesic will reduce pain; you can take them consulting your treating doctor. Some exercises which can be done after pain has reduced include- gradual neck rotation, touching your ears to shoulder, shoulder shrugging exercises. You may consult physiotherapist for further guidance. He may start TENS, or ultrasound which is helpful in your case. Some life style modifications to prevent pain– Take break every 40 min from work and do some neck rotations, stretches, walk and get back to work. Sit with taking support to your neck, do not use thick pillow in bed. Also check your vit B12 and vit D3 in your blood. Hope this answers your query. If you have additional questions or follow up queries then please do not hesitate in writing to us. I will be happy to answer your queries. Wishing you good health. Take care.