Neck, face pain relef/exercises

[Weegie]

For about 1.5 years I used the Resmed N20 nose pillow and things were okay, but about 4 months ago I started breathing through my mouth, snoring, slobbering etc. so the doctor said I'd have to switch over to a full face mask. I tried the F20 but it irritated my face and bridge of my nose, tried the memory foam one and it was so rigid my face hurt, so a few weeks ago I tried the F30 which is a bit smaller in size than those two and it seemed okay, I had some leak issues and had to adjust it pretty tight but it dawned on me that my bed pillow was not supportive anymore, I tend to sleep on my side mostly and the mask would smush into the pillow causing it to leak, so I got a flat, firm Sleep Number pillow and have the mask adjusted where it isn't super tight, the leakage is low, the other night it was even 0.0, but I seemed to have developed some pain in the forehead and back of the neck and at times around the mouth area, very painful feelings that at times go into my shoulders and upper back, and I at times seem to be tongue thrusting, pushing my tongue towards the front of my mouth, don't know if I did this before but notice it now. I know getting used to the new firm pillow has something to do with it, but it also could be caused by other things I am doing, and it will take time to "relax" everything, but does anyone know of any exercises or stretches to get rid of this pain? I do like this F30 mask and think it is the best one for me, but I'd like to get rid of this pain.

Thank you!