Rest your neck and avoid sudden movements
Apply ice for the first 24 to 48 hours if the pain is recent
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Do gentle neck stretches and range-of-motion exercises
Keep good posture while sitting, standing, and using devices
Adjust your pillow and sleep position for neck support
Avoid heavy lifting and activities that worsen the pain
Massage the neck and shoulder muscles gently
Stay hydrated
Use a supportive chair and ergonomic setup
See a doctor if the stiffness is severe, lasts more than a few days, or comes with fever, numbness, weakness, headache, or injury