Rest and avoid sudden neck 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 your neck within a pain-free range
Keep good posture while sitting and standing
Adjust your pillow and sleep position for better 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
Move your neck slowly and regularly to prevent stiffness
Seek medical care if pain is severe, lasts more than a few days, or comes with numbness, weakness, fever, or injury