Focus on keeping your shoulders down... When your
neck hurt you want to lift them but it makes it worse. Alternate
heat and ice 20 minutes at a time... Moist heat is the best, like a flax seed bag, so if you have to go purchase a heating pad, look for the one that says moist heat. Also, you can purchase a soft cervical collar from the pharmacy for only a few buck wear it whenever you are not laying down. It'll help the muscles to relax.