(Repost from the first version of the question)<p>bit OT but regular swimming has done wonders for my back pains. It developed my abs / lumbar belt as well as back and shoulder muscles. The swimming movements (crawl / backstroke) also tend to stretch and generally unkink muscles and vertebrae. When I stretch after swimming, I literally feel my spine popping back into place (I.e., swimming relaxes the relevant muscles enough that I can undo the damages of a sedentary job and carrying a toddler in my arms every day). I don’t know if this would help directly with neck pains but it would definitely improve posture, so probably an indirect positive effect.
Better posture in the first place.<p>Chances are that your monitor is too low. Especially if you’re using a laptop. Try getting an external keyboard and mouse and keeping the midpoint of your monitor 30-ish inches above the keyboard.<p>If you still find yourself tilting your neck forward to the monitor, get your vision checked.<p>Finally, be cognizant of dropping your head forward to look at your phone. Instead raise your phone up and forward so you can keep your head fully upright while using it.
A titanium bracket and bone grafts. Years and years of looking down and, to some extent, poor posture led to two discs in my neck bursting and I had three vertebra fused together. Although I am fine, now, I try and always use a separate monitor, close to eye level.<p>Right now, the top 25% is at a "level" eye level; but, I don't need to move my head to see the lower half of the screen. If I slouch in my chair, it's at eye level.
I've found a boing but helpful video some time ago. Maybe it helps you too.<p><a href="https://www.youtube.com/watch?v=cog4Dds__a0" rel="nofollow">https://www.youtube.com/watch?v=cog4Dds__a0</a>
Exercise - I find if I roll my head around 3 times each direction, and then side to side, front to back. If I do this each day, then I do not get neck strain. If I skip a couple weeks it comes back.