Rest the neck and avoid activities that worsen pain
Maintain good posture
Use ice for 15 to 20 minutes at a time during the first 48 hours
Use heat after the first 48 hours to relax tight muscles
Take over-the-counter pain relievers if safe for you
Try gentle neck stretches only if they do not increase pain
Sleep with a supportive pillow
Avoid heavy lifting and sudden neck movements
Use ergonomic setup for work and phone use
See a doctor if pain is severe, persistent, or worsening
Seek urgent care if you have arm weakness, numbness, trouble walking, or loss of bladder or bowel control