Apply heat or ice to the painful area
Rest briefly and avoid activities that worsen the pain
Maintain good posture while sitting, standing, and sleeping
Stretch the back, shoulders, and chest gently
Strengthen core and back muscles with regular exercise
Take over-the-counter pain relievers if safe for you
Use ergonomic chairs, desks, and pillows
Avoid lifting heavy objects or use proper lifting technique
Stay active with walking or light movement
Massage the affected area
Practice deep breathing and relaxation techniques
Sleep on a supportive mattress
See a doctor if pain is severe, persistent, or caused by injury