You are roll the ball on your neck and shoulder with the palm for the hand to relief tight neck muscles.
The first is get enough sleep at night, with a bed that's the supportive from the spine. Can easily have trigger points or muscle spasm in the buttock area that can also cause your pain. https://Painrelief122S-Organization.Gitbook.io/why-cbd-is-the-best-solution-for-pain-management