Apply 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
Rest the neck and avoid activities that worsen pain
Maintain good posture while sitting, standing, and using devices
Adjust your workstation so the screen is at eye level
Use a supportive pillow and sleep in a neutral position
Do gentle neck stretches and range-of-motion exercises
Take over-the-counter pain relievers if safe for you
Massage the neck and shoulder muscles gently
Stay active with light movement instead of prolonged bed rest
Avoid carrying heavy bags on one shoulder
Reduce stress with relaxation or breathing exercises
Seek medical care if pain is severe, persistent, or follows an injury