Rest the neck and avoid sudden movements
Apply ice for 15 to 20 minutes at a time during the first 48 hours
Use heat after 48 hours to relax tight muscles
Gently stretch the neck within a pain-free range
Maintain good posture while sitting and standing
Adjust your pillow and sleep position for neck support
Take over-the-counter pain relievers if safe for you
Massage the neck and shoulder muscles gently
Avoid prolonged looking down at phones or screens
Take frequent breaks from desk work
Stay hydrated
Use a supportive chair and ergonomic workstation
Seek medical care if pain is severe, worsening, or lasts more than a few days
Seek urgent care if there is numbness, weakness, fever, headache, or injury