Rest the neck and avoid sudden movements
Apply ice for 15 to 20 minutes at a time during the first 24 to 48 hours
Use heat after the first 48 hours to relax tight muscles
Gently stretch the neck within a pain-free range
Keep good posture and avoid hunching over
Support your neck with a comfortable pillow while sleeping
Take over-the-counter pain relievers if safe for you
Massage the tight area gently
Avoid heavy lifting and strenuous activity
Stay hydrated
Move your neck slowly and regularly instead of keeping it still for long periods
See a doctor if pain is severe, lasts more than a few days, or comes with numbness, weakness, fever, or injury