How do you guys deal with muscle pain at night without constantly taking pills for it?

For the last couple weeks my shoulders/upper back have been insanely tight at night to the point where I genuinely can’t fall asleep sometimes. During the day it’s manageable, but once I lay down it suddenly feels way worse and I end up tossing around for hours trying to get comfortable

I’ll take Advil if it gets really bad but I don’t want to rely on pills every single time this happens. Stress probably makes it worse and I sit at a desk most of the day so I’m sure that’s part of it too

What do you guys actually do when muscle pain keeps you awake at night? I’m open to literally anything at this point