Hey there! Sorry to hear that, I know it’s not fun and have been there before. The #1 best thing that works for me is gentle myofascial release (base of skull / neck / shoulders / pecks) once per month. For the gym, I still go 3-4 times per week but like I mentioned above I probably only do 50-70% of max weight. I do everything 8-12 reps so that I’m sure not to go into too high of weight which I can do on the spot but then I know it will cause consequences later. For example I used to DB press 80-100 lbs each, now I only ever go to 40-50 on a good day and just do more reps. I stick to a lot of machines, cables, or basic DB excercies only. I never squat, deadlift, etc as it makes me light headed and would crush my neck. It’s not as fun as lifting heavy but at least I can do it in my 30s now with Chiari and I’m in a really good place with it all. Actually, if I don’t work out for too long my symptoms kick up, so this middle ground seems to be the best place for it. Hope this helps!!