V stuff Neck and upper back + muscle/nerve pain daily

Please help!

I've had intermittent neck problems for a few years but I done some serious damage it feels back in April (2017). I was doing my stretches before the gym and having leant over and forcing myself too far forward it would seem, have caused all kinds of problems.

The first few months I had shooting pains going down either side of my neck and across my chest where I could barely move a lot of the time. I still get shootings pains down either side of my neck from time to time. I have managed to get back into work but everyday I am in pain with my neck and upper back muscles  and some days it's really bad. I'm constantly taking co codamol 30mg started gabopentin and also having To take omeprazole and antibiotics for something else. Some days are a real struggle and others can be pretty manageable. I cannot over exert myself in the slightest. Staying up too late or even staying at work a little longer has set me back several weeks sometimes it feels.

I have a hot shower in the morning to help start the movement in my neck and upper back as feels locked or v v tight And I can then eventually do my neck and back exercises. I have to use ice or deep freeze gel to help with shooting pains through the day at work as heat makes it worse and muscle fatigue/pain is really bad by 3pm onwards. 

Had physio, she was useless, jyst kept telling me to do exercises I've already been doing and still do! Waiting on another referral and hopefully see a neck specialist.

Please can anyone help me or been through anything similar!?  I'm fed up of feeling so sick from tablets and quality of life is poor at times. Really appreciate any guidance. 

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