Improve posture
Take frequent movement breaks
Use a supportive chair and desk setup
Adjust monitor height to eye level
Apply heat or ice
Stretch the chest and upper back
Strengthen upper back and core muscles
Avoid carrying heavy bags on one shoulder
Sleep with a supportive pillow and mattress
Use over-the-counter pain relief if safe for you
Reduce stress with relaxation techniques
Stay physically active
Get a massage or physical therapy
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if there is chest pain, numbness, weakness, fever, or trouble breathing