Apply a cold pack for 15–20 minutes at a time during the first 24 hours
Use a warm compress or heating pad after the first day
Gently move your neck through pain-free range of motion
Do light neck stretches only if they do not increase pain
Keep your head and neck in a neutral position
Use a supportive pillow that keeps your neck aligned
Avoid sleeping on your stomach
Sleep on your back or side with proper pillow support
Take over-the-counter pain relievers if safe for you
Rest from activities that strain your neck
Massage the sore area gently
Maintain good posture while sitting and using devices
Stay hydrated
Seek medical care if pain is severe, lasts more than a few days, or includes numbness, weakness, or fever