bit OT but regular swimming has done wonders for my back pains. It developed my abs / lumbar belt as well as back and shoulder muscles. The swimming movements (crawl / backstroke) also tend to stretch and generally unkink muscles and vertebrae. When I stretch after swimming, I literally feel my spine popping back into place (I.e., swimming relaxes the relevant muscles enough that I can undo the damages of a sedentary job and carrying a toddler in my arms every day). I don’t know if this would help directly with neck pains but it would definitely improve posture, so probably an indirect positive effect.
Chances are that your monitor is too low. Especially if you’re using a laptop. Try getting an external keyboard and mouse and keeping the midpoint of your monitor 30-ish inches above the keyboard.
If you still find yourself tilting your neck forward to the monitor, get your vision checked.
Finally, be cognizant of dropping your head forward to look at your phone. Instead raise your phone up and forward so you can keep your head fully upright while using it.
Right now, the top 25% is at a "level" eye level; but, I don't need to move my head to see the lower half of the screen. If I slouch in my chair, it's at eye level.