neck pain

as someone who works in an office 9-5 i have started developing really bad neck and back porblems...

i try my best to go to the gym saturday and sunday doing amix of weights and cardio but recently it seems like its not enough to stop the shoulder and neck pain

my friend said it could help if i did some stretching and yoga before bed but the problem is that during the week i leave the house at 7am and come home at 8pm so i rlly dont have much time to do that as im super tired by 9pm...

i dont rlly know what to do cause this issue gen makes me feel like a grandma already and im just 24 😭