Back/neck pain invariably affects 80% of adults at least once in their lifetime. There can be multiple factors leading to the development of pain from just 1 episode to multiple small repetitive traumas from all the activities that one needs to do. 

First try gently resting affected areas, and apply an ice pack for 7-10 min, if the injury is fresh or a hot pack for 10-15 min, if the injury is more than 48 hours. 

If you repeated episodes please reach out to health care professionals for the right treatment and to Ergonomic experts to asses your workstation, work habits etc. to prevent the recurrence of repeated episodes! Check it out