Chronic back of head/neck tension - what's helped you?

[UserThenLotsOfNumbers]

As the title says really - any help and suggestions welcome please!

As not to drip feed:

I'm 38, female, slightly overweight but otherwise I'm good health.
Tension type headaches in back of head and neck for about 20 years, they aren't constant but wax and wane. Stress is a big trigger as is lack of sleep. Can be accompanied by nausea and brain fog. Very very rarely vomiting.
I have ulcerative colitis so can't often take ibroprofen as it can cause flare ups, which is a shame as it helps.
I have tried osteopathy which helps a lot but is £££
Hot water bottle on back of head helps a bit
I have a wrap around neck massager thing which helps a bit

I am looking for the holy grail of treatments here I know!

I've never been diagnosed with anything or had any scans (been fobbed off perhaps) however my osteopath believes it's an issue with my posture. I have assumed if it were arthritis or similar she would recognise this, so I'm going with tension!

Thanks!

@Starrr123 funny you ask. Last night I slept with it for the first time. I loved it. Very comfortable. But still woke w a little tension in neck and head. I wasn’t able to fill it properly though. I need to do that today. I’m pretty sure I saw it came w a blue tube or something to help fill it. But my husband or kids opened my pillow and they don’t remember if it had anything with it. I’m hoping this helps. I think one other thing I need to use my phone less and laptop less. I always look down when using or sitting hunched over and not at a desk w my laptop. So bad!

@Starrr123 I'm doing well thanks so much for asking, hope you are well too. I have taken amitriptyline 10mg every day for a few weeks now and most aches and pains have gone. I don't like feeling slightly drugged up but I guess that's the price I have to pay. Have 2 osteopath apts lined up over the next few weeks.

Massage gun! My MIL got us one and it’s fab if you hold a lot of tension in your shoulders - which I have and find leads to headaches.

You do need someone to operate it on you though so not so good if you live alone.