Maintain good posture
Keep your screen at eye level
Take frequent breaks from sitting
Use a supportive chair
Avoid cradling the phone between shoulder and ear
Sleep with a supportive pillow
Avoid sleeping on your stomach
Apply ice for recent pain
Apply heat for muscle tightness
Gently stretch the neck
Do light neck and shoulder exercises
Stay active
Adjust your workstation ergonomically
Avoid heavy bags on one shoulder
Manage stress
Use over-the-counter pain relief if appropriate
See a doctor if pain is severe, persistent, or caused by injury