Apply a warm compress or heating pad for 15–20 minutes
Gently stretch your neck side to side and forward and back
Slowly rotate your shoulders and neck within a comfortable range
Maintain good posture while sitting and standing
Adjust your workstation so your screen is at eye level
Take frequent breaks from looking down at phones or computers
Massage the neck and shoulder muscles gently
Use over-the-counter pain relief if appropriate and safe for you
Sleep with a supportive pillow that keeps your neck aligned
Avoid sudden movements and heavy lifting
Stay hydrated
Do light walking or gentle movement to reduce tension
Seek medical care if stiffness is severe, persistent, or caused by injury