Apply ice for 15–20 minutes at a time during the first 24–48 hours
Use heat after the first 48 hours to relax tight muscles
Gently move your neck through pain-free range of motion
Do light neck stretches only if they do not increase pain
Take an over-the-counter pain reliever if you can safely use one
Support your neck with a pillow that keeps your head aligned
Sleep on your back or side with proper pillow support
Avoid sleeping on your stomach
Keep your neck in a neutral position during the day
Use good posture when sitting, standing, and using devices
Rest from activities that worsen the pain
Massage the sore area gently
Try a warm shower to loosen stiff muscles
Replace a pillow that is too high, too flat, or too firm
Seek medical care if pain is severe, lasts more than a few days, or comes with numbness, weakness, fever, or headache