One of the easiest therapies to be able to do at home is heat therapy and cold therapy. It eases pain and inflammation. It allows for relaxing of the muscles.
You can easily store a cold ice pack in the freezer. Just take it out when needed. Ice the area for 5-10 minutes. Ice packs come in all shapes and sizes.
Simple Hot and Cold Packs of all Sizes to Use Anywhere
Also, you can use heat on areas of chronic pain related to the neck or to the back. Not so long ago, using a rubber bottle was the way to go. Then came using the microwave to heat up the hot pack. More recently it is much easier to to plug into a hot pack, set a timer and a temperature and you can relax and redo if necessary.
Arc4life's Digital Moist Heat Pack