Rest the neck and avoid activities that worsen pain
Maintain good posture
Use a supportive pillow while sleeping
Apply ice for 15–20 minutes at a time during the first 48 hours
Apply heat after the first 48 hours if it feels better
Take over-the-counter pain relievers if safe for you
Use anti-inflammatory medicine if approved by your doctor
Do gentle neck stretches only if they do not increase pain
Avoid heavy lifting and sudden neck movements
Adjust your workstation to reduce strain
Consider physical therapy
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