Rest your neck and avoid sudden movements
Apply 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
Do gentle neck stretches only if they do not increase pain
Maintain good posture while sitting, standing, and using screens
Use a supportive pillow and sleep in a comfortable position
Avoid heavy lifting and strenuous activity until improved
Massage the area gently if it feels helpful
Stay hydrated
Seek medical care if the stiffness is severe, lasts more than a few days, or follows an injury
Seek urgent care if you have fever, headache, numbness, weakness, trouble walking, or confusion