Improve posture
Take frequent movement breaks
Stretch the chest muscles
Strengthen the upper back muscles
Use proper desk and chair ergonomics
Adjust monitor height to eye level
Avoid prolonged slouching
Apply heat to tight muscles
Use ice for recent strain or inflammation
Try gentle self-massage or foam rolling
Sleep with supportive pillows and mattress
Avoid carrying heavy bags on one shoulder
Lift objects with proper form
Reduce stress and muscle tension
Stay physically active
Use over-the-counter pain relief if appropriate
See a healthcare professional if pain is severe, persistent, or worsening