Apply a cold pack for 15–20 minutes to reduce inflammation
Use a warm compress or heating pad for 15–20 minutes to relax tight muscles
Gently stretch the neck and shoulders
Perform slow neck rolls and shoulder rolls
Maintain good posture while sitting and standing
Adjust your workstation so your screen is at eye level
Keep your shoulders relaxed and avoid hunching
Take frequent breaks from sitting or repetitive tasks
Sleep with a supportive pillow and proper neck alignment
Avoid sleeping on your stomach
Massage the sore area gently
Use over-the-counter pain relievers if appropriate
Stay hydrated
Do light exercise such as walking
Avoid heavy lifting and sudden movements
Practice deep breathing and relaxation techniques
Seek medical care if pain is severe, persistent, or caused by injury