Rest the neck and avoid sudden movements
Apply ice for 15 to 20 minutes at a time during the first 24 to 48 hours
Apply heat for 15 to 20 minutes at a time after the first 48 hours
Gently stretch the neck within a pain-free range
Slowly turn the head side to side
Slowly tilt the ear toward each shoulder
Gently tuck the chin toward the chest
Keep good posture while sitting and standing
Support the neck with a properly positioned pillow while sleeping
Avoid sleeping on the stomach
Take over-the-counter pain relievers if safe for you
Massage the neck and shoulder muscles gently
Use a warm shower to relax tight muscles
Stay hydrated
Take breaks from screens and prolonged sitting
Seek medical care if pain is severe, lasts more than a few days, or follows an injury
Seek urgent care if there is numbness, weakness, fever, or trouble walking