Mine can sound quite crunchy
Vitamin D seems to help. I got unbearable pain when I was low in vitamin d and had to go to bed early because sitting up hurt.
Also, Pilates class. I have discovered that posture of the whole body contributes - if I get that right I lose tension in my shoulders, neck and jaw.
I have a wheat bag that you warm in the microwave when it is bad.
I have some vitabiotics osteocare* 3x per day tablets with all the works in, but I could not tolerate them. I am taking one a day to use them up (they were 3 for 2
) and they have some magnesium in which complements the vitamin D
*edited