Rest and avoid activities that worsen the pain
Apply a cold pack for 15–20 minutes at a time during the first 48 hours
Use a warm compress or heating pad after the first 48 hours if it feels better
Try gentle upper back stretches and range-of-motion movements
Maintain good posture while sitting, standing, and using devices
Take over-the-counter pain relievers if safe for you and directed on the label
Avoid heavy lifting, twisting, and repetitive overhead movements
Use a supportive chair and adjust your workstation ergonomically
Sleep in a position that keeps your spine neutral
Massage the area gently if it does not increase pain
Stay hydrated and move around regularly if you sit for long periods
Seek medical care if the pain is severe, persistent, worsening, or associated with numbness, weakness, chest pain, shortness of breath, fever, or injury