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Ice pack
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Apply to sore area for 20 minutes at a time
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Heat therapy
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Use a heating pad or warm compress
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Stretching
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Gentle stretching can help alleviate pain
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Massage
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Use a foam roller or massage ball to release tension
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Exercise
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Low-impact exercises can improve muscle strength
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Hydration
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Drink plenty of water to prevent muscle stiffness
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Good posture
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Sit and stand with proper alignment
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Diet
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Eating anti-inflammatory foods can reduce pain
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Rest
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Avoid activities that exacerbate pain.
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Over-the-counter medication
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Take pain relievers as directed.
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