What Causes Tightness In Neck And Shoulder And Headache After Walking?

hello dr, i am 41ys old female, , untli i a was 30ys old my wt was 125lbs, but i now weight 144lbs, i did play lot of sports until i was 17yr old, ihave a 13 yr old daughter, anyways i am trying to loose wt, by walking , but when ever i stat to walk , even for 5 to 10 min my head hurts, and my neck and shoulder remains so tight all the time , if i massage it , will be good for a while and it will go back to being tight, i also had a pinched nerve 4years ago , so my left arm i am told not to life too much wt , and i have a cysict near c5 , which is form birth but not growing and is benign, pl help, thank u