Hi I have had server neck and shoulder pain for approx 2 years have had a mri showing 2 herniated disks in my neck and a narrowing of something. But no pressure on the spinal cord. My pain is very bad laying down and wakes me several times a night when I move or turn . When I am doing certain things like cooking or preparing a meal on computer reading etc and my head is downward, I feel it is very hard and painfully to left my head sometimes I need to use my hands to help me raise my head up .. Pushing a groceries cart can case me so much neck pain and shoulder pain. I have been told it s all mussel pain and need to excercise but I can barely turn my head. Please advise. Oh and I have used heat and cold to help relieve pain to little or no avail. Do not like to take medication unless pain is unmanageable tops would be Tynol 3 please advise will try anything