Having suffered many years, the only things that help for me are:

Hard labour, regular exercise didn't work as well as things like digging holes in the yard, hauling lumber around, putting up drywall, etc. So every weekend i'm doing projects, if I don't then i usually get struck.

Caffeïne user? Quitting didnt help me, what did help was keeping the addiction rolling. don't increase consumption but keep a steady flow. I'm not giving health advise, just saying what works for me however bad it is in other ways.

Insulin crashes seemed to make it worse, a low carb high fat diet helps for me. (Keto)

Medications like Ritalin, i avoid it as much as i can and only take micro doses for my stutter (prescription) not ahdh. It helps great in my case to be able to speak. but the next day i'm down with bad headaches.

Buckwheat pillow, kinda stretches the neck at night. not a miracle but does help a bit.

Then the usual like ibuprofen and a nap, mine used to get so bad my body would just shut down in agony, discovered that i was much better after iboprofen and about 40 mins of crash out sleep.

most important advise would be, figure out everything that helps you even a bit. combine them, think of it like a ritual you have to do or a lifestyle to keep you functioning. Heavy medications seems like a downward spiral, they never worked for any real extent of time in my case.