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Use a kitchen timer or stopwatch to time yourself and don't exceed seven minutes. Repeat the cervical neck traction each day, adding one minute per day to your time, until you reach 15 minutes. Continue at 15 minutes per day, as long as necessary, or until your symptoms cease.
Turn your head the same direction as the rest of your body to avoid neck and back pain in the morning. I strongly recommend a cervical pillow for everyone in your household. While budget is a concern to everyone, keep in mind the amount of time you spend on your mattress and pillow over the course of a month, a year, five years.