[JBuckl]

I'd recommend watching this video! If you need to, watch it over a few days.
He gets into the good stuff at 5:00, but if you can, watch all of the video.

https://m.youtube.com/watch?v=Y2AbdKCC8ec

Perhaps throw in a hot shower, working on triggerpoints, and traction beforehand.

Then, def. ice hardcore afterwards. Study shows 10 min on, off, then on is best. I've been experimenting w this for a while. I think 3 times with the ice on works well. Too much icing causes damage.

This may seem like a video for neck pain, but if you're like me, a lot of symptoms stem from the neck. He also has videos for back and knee pain.

Other things to think about is going to an upper cervical chiro.