If you're suffering from neck/shoulder pain because of long hours at the computer, try these simple things which helped me, though all that expensive physiotherapy and massages did not:
Raise your monitor to eye level, so that you are not looking down on it, but looking straight at it, your eyes a mid-monitor level, head help up.
I've just kept it on a big fat book both at office and at home. Made an instant difference. All damage happens because your head is bent forward and pulling your neck muscles up - the moment you lift up your head, the neck muscles relax, the tension goes.
Sleep on a firm bed without a pillow. This may seem difficult in the beginning, especially if you sleep on the side, like me - but it is amazing how quickly your body adapts. This again pushes your head back in the opposite direction, backwards - and also sideways - it all serves as a natural massage, and cures your neck pain. I sleep without a pillow all the time now, without any problem.
Both these methods were suggested by friends - thanks, guys!
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