Rest the neck and avoid sudden movements
Apply ice for 15–20 minutes at a time during the first 24–48 hours
Use heat after 48 hours if it feels better than ice
Take over-the-counter pain relief if safe for you, such as acetaminophen or ibuprofen
Keep your neck in a neutral position and avoid looking down for long periods
Use a supportive pillow and sleep on your back or side
Gently stretch only if it does not worsen the pain
Avoid heavy lifting, twisting, and strenuous activity
Try gentle self-massage if it does not increase pain
Maintain good posture while sitting and standing
Seek urgent medical care if pain follows an injury or is severe and sudden
Seek urgent medical care if you have arm weakness, numbness, tingling, or trouble walking
Seek urgent medical care if you have fever, stiff neck, headache, chest pain, or shortness of breath
Seek urgent medical care if pain spreads to the jaw, shoulder, or arm
See a doctor if the pain lasts more than a few days or keeps returning