Apply ice for 15–20 minutes at a time during the first 48 hours
Use heat for 15–20 minutes to relax tight muscles
Rest briefly, but avoid prolonged bed rest
Maintain good posture while sitting, standing, and walking
Adjust your workstation so your screen is at eye level
Keep your shoulders relaxed and avoid hunching
Stretch the neck, shoulders, and upper back gently
Perform shoulder rolls and scapular squeezes
Take frequent breaks from sitting or repetitive activity
Use over-the-counter pain relievers if appropriate and safe for you
Sleep on a supportive mattress and use a pillow that keeps your neck aligned
Avoid heavy lifting and sudden twisting movements
Stay physically active with low-impact movement like walking
Massage the tight area gently
Use a foam roller or tennis ball on sore muscles
Practice deep breathing to reduce muscle tension
See a healthcare professional if pain is severe, persistent, or worsening
Seek urgent care if pain follows an injury or comes with chest pain, shortness of breath, numbness, weakness, or fever