Apply a warm compress to the neck for 15–20 minutes
Use a cold pack if the tension is from recent strain or inflammation
Gently stretch the neck side to side and forward/backward
Roll the shoulders backward and downward
Practice slow deep breathing to reduce muscle tightness
Maintain good posture while sitting and standing
Adjust your workstation so the screen is at eye level
Take frequent breaks from screens and prolonged sitting
Massage the neck and upper shoulders gently
Sleep with a supportive pillow that keeps the neck aligned
Avoid sleeping on your stomach
Stay hydrated
Do light physical activity such as walking
Use over-the-counter pain relief if appropriate and safe for you
Reduce stress with relaxation techniques
Seek medical care if pain is severe, persistent, or accompanied by numbness, weakness, or fever