Apply a warm compress for 15–20 minutes
Use an ice pack for the first 24–48 hours if there is inflammation
Gently stretch your neck and shoulders
Avoid sudden or forceful neck movements
Maintain good posture
Adjust your workstation and screen height
Take short breaks from sitting or looking down
Sleep with a supportive pillow
Use over-the-counter pain relievers if appropriate
Massage the neck and upper shoulders
Stay hydrated
Rest the neck without prolonged immobility
Seek medical care if pain is severe, persistent, or caused by injury
Seek medical care if there is numbness, weakness, fever, or headache