Wiggling like an affectionate cat, I rub my back and shoulders against the tennis ball as hard as needed. I then place the towel with my heating pad laying flat over it under the back of my neck. My kids are instructed to be quiet and leave mommy alone when I do this. I lay there for at least fifteen minutes. I try both hot and cold temps.
Relaxation is the key.
Sometimes caffeine helps in the coffee, but yes, I have also suspected, that it may be a trigger as well. I find that I have less energy when I forget my vitamins. I take a kind called Vit-alert that I get at Walgreens and Walmart. They do have a smidgen of Guarana, a fancy name for herbal caffeine in them, but many other brands are available and are very good for those who need to avoid all caffeine. The B-vitamins, which I take in addition, sometimes are simply invaluable.