Rest the neck and avoid movements that worsen pain
Use ice for 15–20 minutes at a time during the first 48 hours
Use heat for 15–20 minutes at a time after the first 48 hours
Take over-the-counter pain relievers if safe for you
Keep gentle neck movement to prevent stiffness
Maintain good posture while sitting, standing, and sleeping
Use a supportive pillow and avoid sleeping on your stomach
Avoid heavy lifting and sudden twisting
Try light stretching only if it does not increase pain
Seek medical care if pain is severe, persistent, or after an injury
Get urgent help if there is numbness, weakness, fever, trouble walking, or loss of bladder or bowel control