I can feel both sides of my hyoid bone inside my throat if i stick a finger down is that normal as right side sticks out more. it causes pain and discomfort when swallowing food and liquids?

Best recommendation is not to touch your hyoid bone from the inside OR the outside. Try a warm compress ( a warm wet washcloth in a plastic bag will do ) and practice swallowing a teaspoon of soup or juice or milk at a time. Your own musculature should settle the hyoid where it should be if allowed to rest. Make sure you drink enough fluid that your urine is light yellow in color