If you’re dealing with neck pain, it really comes down to what’s causing it. If it’s a fresh injury, like you tweaked something or have swelling, ice is your best bet. It helps calm things down, reduce inflammation, and numb the pain. Use it for 15-20 minutes at a time, especially in the first couple of days.

If your neck is stiff, tight, or just sore from bad posture or stress, heat is usually the way to go. It loosens up the muscles, increases blood flow, and helps you move more freely. A heating pad or warm towel for 15-20 minutes should do the trick.

If it’s an ongoing issue, sometimes alternating between ice and heat works best—ice first to bring down any inflammation, then heat to relax the muscles. But if the pain is getting worse, shooting down your arms, or not improving, it’s a good idea to get it checked out. Let me know if you want some stretches or exercises that can help.