Rest the neck and avoid activities that worsen pain
Maintain good posture
Use a supportive pillow while sleeping
Apply ice for 15 to 20 minutes at a time during the first 48 hours
Apply heat after the first 48 hours if it helps reduce stiffness
Take over-the-counter pain relievers if safe for you
Do gentle neck stretches only if they do not increase pain
Avoid heavy lifting and sudden neck movements
Adjust your workstation to keep your neck neutral
Try physical therapy if symptoms persist
See a doctor if pain lasts more than a few days
Seek urgent care if you have arm weakness, numbness, severe pain, or trouble walking