I find that wrapping a nalgene water bottle in something like a hand towel, and laying on the floor with it under my neck, adjusting up and down every few minutes provides a lot of relief. I’ve built up to about 20m a day, usually to wind down before sleep. It should feel quite relaxing. You might also want to consider getting a different pillow, like a lower profile orthopaedic one. I’ve found Kelly’s trap & 1st rib mobilisation with a lacrosse ball and doorframe helpful. Good luck.