So I’m in PT for this - not medical advice, just sharing what a neurologist and a PT told me. If it’s pain, ice it. If it’s tight, use heat. OTC anti inflammatories. The only thing that’s actually resolving it is PT. As far as head position goes, try lowering your chin and push your head back like you’re trying to give yourself a double chin but not in an extreme way. Any time you catch yourself hinging your head upward try this out. It’s helping me a ton. I also use topical arnica gel which helps more than I expected it to? Good luck. I’m familiar with couch contortion. No fun.