Rest the neck and avoid movements that worsen pain
Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Keep the neck in a neutral position
Use a supportive pillow while sleeping
Avoid heavy lifting and strenuous activity
Do gentle neck stretches only when pain starts improving
Maintain good posture while sitting and standing
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if there is numbness, weakness, fever, or trouble walking