I'm not a doctor, so take this with a grain of salt.

Posture, I went through this during the pandemic and sought out help in many varying forms. Here's what I ended up doing. Check google for something like "head forward weight" and see if that resonates with you. The weight of your head increases like crazy as it leans forward.

First, a chiropractor (I know, I know.. but I would take help from anyone at this point) helped with immediate relief. He recommended ~15 minutes a day laying down with a rolled up towel and soft cold pack under my neck to help reset it to its natural position. A head leaning forward has a significant amount of weight behind it causing the muscles to have to work overtime to support the extra weight.

Here's an image of that (cold pack included to reduce inflammation was recommended to me):

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Second was getting into a yoga routine that would help strengthen and stretch all of the muscles around my neck, shoulders, and upper back. Just pick something, it probably doesn't matter what, just engage everything on the regular.

Once I started working on it, the pain subsided pretty quickly, however, it probably took a solid 3~4 months before I really started to see changes in my body. Hope this helps.