Rest and avoid activities that worsen the pain
Use ice for the first 24 to 48 hours if the pain is from a strain or injury
Use heat after 48 hours to relax tight muscles
Try gentle stretching if movement does not increase pain
Maintain good posture when sitting, standing, and sleeping
Sleep on a supportive mattress and use a pillow that keeps your neck aligned
Take over-the-counter pain relief if safe for you and approved by your doctor
Massage the area gently if it feels like muscle tightness
Stay hydrated
Avoid heavy lifting and twisting until the pain improves
Practice slow deep breathing to reduce muscle tension
See a doctor if the pain is severe, persistent, or keeps returning
Get urgent medical help if the pain comes with chest pain, shortness of breath, fever, numbness, weakness, or pain after an injury