I have neck pains that make sleeping difficult. It is very difficult getting the right position to balance the neck o avoid pains. This pain is from the back of the neck and when seated and I bend the head forward, I could feel the muscles stretching which is painful. Bending the neck side ways also bring on a measure of pain that sometimes shoot to the back side of the shoulders.
Hi. The pain you feel in the neck is due to muscle spasm...the spasm could occur due to irritation of neural structures or facet joints... In your case posture plays a major role in contributing to the pain... I suggest you tout lot if icing frequently to the back of neck... A rolled towel under your neck curvature...will help you relax well... The more you hold your neck in proper posture the less pain you will have... You can modify your work station to maintain the posture... Try gentle stretches like bending your neck to touch your chin to chest... Bend your neck sideways till you feel stretch and not pain. Hold it in that stage...look up to the ceiling and push chin upwards... Once pain comes down I would like you to start your training for upper back...neck...like retraction work for your upper back.and pushing your neck with your hands clasped and neck pushing back...happening simultaneously.... Hope this information help you to get better...Revert in case you need further clarification.