Rest the neck and avoid sudden movements
Apply ice for the first 24 to 48 hours
Use heat after the first 48 hours
Keep good posture while sitting and standing
Adjust your workstation so the screen is at eye level
Use a supportive pillow while sleeping
Sleep on your back or side, not your stomach
Gently stretch the neck and shoulders
Do light range-of-motion exercises
Take over-the-counter pain relievers if safe for you
Avoid holding the phone between your ear and shoulder
Reduce time spent looking down at devices
Stay active with low-impact movement
Massage tight neck and shoulder muscles
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 neck pain comes with numbness, weakness, fever, or trouble walking