Three bits of advice from having gone through this:

1. You need both stretches and muscle strengthening exercises.

2. Ergonomics while working matter, things like putting your monitor higher will help a lot compared to hunching over a laptop.

3. Consult a physiotherapist. If money is tight then just do a single visit and ask him/her to diagnose and then give you some tailored exercises. You can then do those and might not have to go back.

I was in PT, but the real results came after getting a HM Embody without a headrest. It was uncomfortable for the first six months while my entire body adjusted, but my posture is pretty excellent now, I no longer have sciatica, and my neck muscles are once again capable of supporting the weight of my head without getting stiff or tired.

I'm not a big or heavy guy, and I've historically been athletic, but after a back injury and sitting in bad (yet comfortable) chairs for hours a day over a decade, I didn't notice how deleterious my routine was to my general well being. The problem for me was muscle weakness that led to overcompensation - a few muscles were doing most of the work, and the auxiliary supporting and skeletal muscles weren't able to do their jobs.

Couple that with some regular light full body exercise, and give yourself time. Don't think of posture or neck pain as a targeted problem. Everything that connects is related, especially if you hunch or your abdominals are engaging more than your back.

When I have those kind of issues, I sleep directly on the floor for a few hours or a night or two. It’s worked for me many times for many years.

But that’s me, not anyone else.

And it feels uncomfortable for a while, but forces my muscles to relax.

I did a while ago, first you've gotta fix your setup so the top of the monitor is at eye level. Then do neck bridges; put yourself with your back against the wall, use the back of your head as support and move your body and feet a bit forward while keeping the back of your head as support, keep your neck straight. You'll feel a burn in the back of your neck. The more angle the more the burn.

https://youtu.be/RXhyx-vVG_Y?si=TiQVGASxnIRPQDTl

Do it for 30s, maybe 3 times a day, you can also move your feet forward for more challenge.

Speaking out of my ass: I'd guess your posterior neck muscles grow weak due to the unnatural posture and your frontal/side muscles overpower them. Eitherways, it works.

I have this problem despite adjusting my monitor height properly.

I consulted a practitioner (in Taiwan, so I'm not exactly sure how to describe her.) She directed me to do the following: stand on tiptoe closely against a flat wall where the ceiling is higher than I can reach on tiptoe. Keep forehead against the wall. Reach upwards, keeping the part of forearms nearest the wrist against the wall. Inhale and exhale, relaxing muscles and stretching to reach further and further upwards with fingertips. Do this for at least 30-45 seconds, relax, repeat a few times daily.

I am not good at sticking to the program but it does seem to be helping

I also suffer from severe tension headaches and go to a chiropractic clinic. I don't fully understand the theory, but they apparently move my spine back into the correct position by gently rocking it. I've been going for about two months now, and I'm gradually getting better. At the clinic, I'm given several types of exercises, mainly focusing on the muscles around the shoulder blades, and I perform these exercises each time until my next appointment.

I would seriously consider visiting a Rolfer. There was a point where due to period of inactivity and stress, I began having issues which started in the neck and migrated to pain in the wrists also. After some adjustments and time totally fine now.

surgery-free, ballroom dance teacher fixed mine with insults and side-eye

I forced myself to evaluate my own posture whenever I get up. This was difficult at first but comes naturally now. No special tools, just making a strong mental note each time I forget. It's not been working perfectly but pretty well.

I'd echo at least seeing a therapist even to get a single diagnosis just to make sure there's nothing more serious going on.

My personal recommendation is to look into the short exercise book "Treat Your Own Neck" by the late physical therapist Robin McKenzie.

Not that I know anything ... but I keep thinking about getting a neck brace and wear it when I work on a computer. Seems like a 'simple' fix ... but I have made that mistake before (as in think it is a simple fix).

yes i was hospitalized from nerve impingement from forward head posture. it was a dark time of my life. now i never work in bed and always use a monitor setup, limit looking down my phone. I promise you this simple rules will make a world of difference.

Most ppl dont reliaze this but forward head posture can also cause acid reflux, stress ect by disrupting your breathing pattern. i am still healing from all those problems and learning to breath normally with my diagraphm

Tech neck.