Stop the activity causing the pain
Sit or stand upright with your shoulders relaxed
Gently move your neck through a pain-free range
Apply a cold pack for 10 to 15 minutes
Apply a warm pack for 15 to 20 minutes
Take an over-the-counter pain reliever if safe for you
Massage the tight neck and shoulder muscles gently
Support your neck with a comfortable pillow or rolled towel
Avoid looking down at your phone or laptop
Rest briefly, then resume light movement
Seek urgent medical care if pain follows an injury
Seek urgent medical care if you have numbness, weakness, fever, or severe headache