Sore Neck What Helps A Sore Neck And Shoulders While Sitting At A Desk & When Lying In Bed?

What helps a sore neck and shoulders while sitting at a desk & when lying in bed? - sore neck

I had probs with my back and neck after year, I saw only pysiotherapist well for a while and then back to pain.
What can I do if it hurts really sitting at my desk @
and if I am in bed