Rest your neck and avoid movements that worsen pain
Use a cold pack for the first 24 to 48 hours
Use a warm compress after the first 48 hours
Keep good posture while sitting, standing, and using devices
Adjust your screen so it is at eye level
Use a supportive pillow while sleeping
Sleep on your back or side instead of your stomach
Gently stretch your neck and shoulders
Take over-the-counter pain relievers if safe for you
Avoid heavy lifting and sudden twisting
Stay active with light movement as tolerated
Massage tight neck muscles gently
Check your workstation setup for ergonomics
Manage stress with relaxation techniques
See a doctor if pain is severe, lasts more than a few days, or follows an injury
Get urgent medical help if you have weakness, numbness, fever, or trouble walking