One of the best self help would be self- myofascial release foam roller..works wonders for knots in area that is tight. Another would be a tennis ball, you would put the ball in area that mostly needs it. You can do this on the floor, with a towel placed under your head. Or you can try against the wall. Best results would be lying in suspine position. If you don’t feel better after a few days I would make appointment with your physician. Hope this helps.