Apply a warm compress or heating pad for 15–20 minutes

Use a cold pack for 10–15 minutes if the area feels inflamed

Gently stretch the neck and shoulders

Take short breaks from sitting or screen use

Keep your posture upright with shoulders relaxed

Adjust your workstation so screens are at eye level

Use a supportive pillow and sleep in a comfortable position

Massage the tight muscles gently

Stay hydrated

Avoid carrying heavy bags on one shoulder

Do light movement or walking to reduce stiffness

Use over-the-counter pain relief if appropriate

Practice deep breathing and relaxation techniques

See a doctor if pain is severe, persistent, or caused by injury