Rest your neck and avoid sudden movements
Apply a warm compress for 15 to 20 minutes
Use an ice pack for the first 24 to 48 hours if the area feels inflamed
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 tight area gently
Avoid heavy lifting and strenuous activity
Stay hydrated
Seek medical care if pain is severe, lasts more than a few days, or comes with numbness, weakness, fever, or headache