Rest the neck and avoid sudden movements
Apply a cold pack for 15 to 20 minutes at a time during the first 24 to 48 hours
Use a warm compress or heating pad after the first 48 hours
Gently stretch the neck only if it does not increase pain
Maintain good posture while sitting, standing, and using devices
Support the neck with a proper pillow while sleeping
Take over-the-counter pain relievers if appropriate and safe for you
Avoid heavy lifting and strenuous activity until symptoms improve
Massage the neck gently if it feels helpful
Seek medical care if pain is severe, lasts more than a few days, or is accompanied by numbness, weakness, fever, or injury