Hello,
Thank you for contact us,
As you described it might because of no body exercise at all in daily life.
Now a days its mostly the common problems in humans.
Mainly its due to inactivity of muscles.
Today every one having totally sitting life as no work at all that could be count as a body exercise due to that problem occurs.
For
Neck pain I would prefer to not take pillow while sleeping or you may take very thin pillow. It will help to relieve yourself from neck pain for sure.
For
back Pain you should follow instructions described below -
Best medicine for back pain is Rest.
Resting for some days will heal the muscles which could be damage because of jerk. Muscles need some time to heal so give them time for the same.
Another way is to take
massage with hot or
cold water, Some people take cold water and some take hot for massage.
As in your description i cant found anything like your back pain is because of accident or any big jerk so it will be fine if you not concern more doctor even.
You may try to not taking pillow while sleeping it might work.
Hope it will work for your back pain & neck pain.
Good luck, Take care.
Thanks & regards,
Dr. Gaurav Prajapati