I am struggling with regular tension headaches and stiff neck muscles. When standing at a wall, there is about one hand width between the wall and the back of my head. For my partner it's just a finger width.

I have seen lots of videos that claim to be able to treat nerd neck, but some of them are conflicting. Example: some say "don't do chin tucks", some say the opposite. I am suspicious of grifters and would like to find trustworthy advice.

Has anyone here successfully treated nerd neck, and if yes, how did you do it and what where the improvements that you noticed? I am envisioning some sort of "program" that I need to follow, but I have no idea if I can do this by myself, or if I actually need to go to a physiotherapist.

In short: there is a ton of advice out there, but I trust the HN crowd more and would be very happy to hear some anecdotes. Thank you!