Apply a warm compress for 15–20 minutes
Use a cold pack if the stiffness started after an injury
Gently stretch your neck muscles
Perform slow neck rotations and side bends
Keep good posture while sitting and standing
Adjust your workstation to eye level
Take frequent breaks from screens
Avoid sleeping on a very high pillow
Use a supportive pillow that keeps your neck neutral
Stay hydrated
Massage the neck and shoulder area gently
Try over-the-counter pain relief if appropriate
Avoid sudden or forceful neck movements
Rest from activities that worsen the stiffness
Seek medical care if stiffness is severe, persistent, or linked to fever, numbness, weakness, or injury