Apply a warm compress for 15–20 minutes
Use gentle neck stretches
Perform shoulder rolls
Maintain good posture
Take frequent breaks from screens
Adjust your workstation ergonomics
Sleep with a supportive pillow
Stay hydrated
Massage the neck and shoulders gently
Use over-the-counter pain relief if appropriate
Practice deep breathing and relaxation
Avoid carrying heavy bags on one shoulder
Strengthen upper back and neck muscles
Limit prolonged looking down at phones
Seek medical care if pain is severe, persistent, or worsening