Rest the neck and avoid activities that worsen pain
Apply ice for 15 to 20 minutes at a time during the first 48 hours
Apply heat for 15 to 20 minutes at a time after the first 48 hours
Use over-the-counter pain relievers if safe for you
Keep good posture while sitting, standing, and using devices
Adjust your workstation so the screen is at eye level
Avoid looking down at your phone for long periods
Use a supportive pillow that keeps the neck aligned
Sleep on your back or side rather than on your stomach
Gently stretch the neck and shoulders
Do light range-of-motion exercises
Take frequent breaks from sitting or screen use
Stay physically active with low-impact movement
Massage tight neck and shoulder muscles
Manage stress with relaxation techniques
Seek medical care if pain is severe, persistent, or caused by injury
Seek urgent care if there is numbness, weakness, fever, or trouble walking