Rest the neck and avoid activities that worsen pain
Use ice for 15–20 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
Maintain good posture while sitting, standing, and using devices
Sleep with a supportive pillow that keeps the neck neutral
Avoid heavy lifting and sudden neck movements
Do gentle neck stretches only if they do not increase pain
Try physical therapy exercises if recommended by a clinician
Use ergonomic adjustments at work and home
Seek medical care if pain lasts more than a few days
Seek urgent care if you have arm weakness, numbness, severe pain, or trouble walking