Rest the neck and avoid activities that worsen pain
Keep good posture and avoid slouching
Use ice for 15 to 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
Sleep with a supportive pillow that keeps the neck neutral
Avoid heavy lifting and sudden neck movements
Gently stretch the neck only if it does not increase pain
Try gentle range-of-motion exercises
Use ergonomic support for screens and workstations
See a doctor if pain lasts more than a few days
Seek medical care right away for arm weakness, numbness, severe pain, or loss of bladder or bowel control