Hi and welcome to HCM
The first step is to ensure that you maintain an appropriate posture while working. Take frequent stretch breaks and drink lots of water. Discontinue using pillow while sleeping straight. Do not lift heavy objects, especially after bending down. Eat a healthy wholesome meal which should satisfy your minerals and proteins
The most essential and long lasting remedy is exercises. There are certain back strengthening and neck isometric exercises that you must learn from a physiotherapist and perform them at home or work whenever possible.
Last but not least, if its unbearable take medications or muscle relaxant
prescribed by your physician. And if it has been long standing illness visit your orthopaedician and clinically-radiologically establish a diagnosis to commence definitive treatment.
I do hope that you have found something helpful and informative and I will be glad to answer any further query.