Rest and avoid sudden neck movements
Apply ice for 15 to 20 minutes at a time during the first 24 hours
Use heat after the first 24 hours to relax tight muscles
Gently stretch your neck within a pain-free range
Slowly turn your head side to side
Slowly tilt your ear toward each shoulder
Keep good posture while sitting and standing
Adjust your pillow and sleep position for neck support
Take over-the-counter pain relief if safe for you
Massage the sore area gently
Avoid heavy lifting and strenuous activity
See a doctor if pain is severe, lasts more than a few days, or comes with numbness, weakness, or injury