How to Conquer Back & Neck Pain
Back and neck pain are two of the most common reasons people see their doctor and miss work, according to Mayo Clinic. Physically demanding jobs, aging and stress are just a few of the things that increase the likelihood of experiencing back or neck pain. Pain in the back or neck can sometimes severely inhibit daily activities. The good news is that there are many ways to defeat this pain so it doesn't have to slow you down.
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Things You'll Need
- Heat pack
- Ice pack
- Over-the-counter nonsteroidal anti-inflammatory drugs
Instructions
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Apply heat and/or ice to the aching area. Heat increases blood flow, which fosters healing. Cold slows circulation, which helps reduce inflammation and pain. Warm baths or showers also help ease tension in tight muscles.
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Try over-the-counter nonsteroidal anti-inflammatory drugs if your pain is severe. Your doctor might also prescribe muscle relaxants or stronger pain medications if over-the-counter drugs do not ease your pain.
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Practice good posture. Avoid slouching at tables or desks or hunching your shoulders. Lift objects correctly; keep your back straight and bend your knees when lifting. Don't lift more than you should; when in doubt, get help.
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Practice sensible exercise when you can. If your back or neck pain is not too severe, you should attempt some exercise. A physical therapist can help you determine which exercises will suit your needs. Gentle stretching exercises often reduce pain and stiffness.
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Experiment with yoga or pilates. These exercises improve balance and posture while strengthening your core muscles. The slow stretches can release tension and stress.
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Try physical therapy. With deep tissue massage, the therapist uses pressure and friction to release built-up tension in soft tissues. Traction is another type of therapy in which your spine is stretched and mobilized. Ultrasound increases blood flow and healing. Transcutaneous electrical nerve stimulation (TENS) involves stimulating muscles with an electric current.
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Try alternative therapy. Chiropractors, acupuncture and massage therapy are alternatives that might bring relief from your back and neck pain.
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Ask your doctor about spinal injections to treat pain. Cervical epidural and trigger-point injections reduce pain at the roots of the nerves.
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Tips & Warnings
Don't wait until the end of the day to relax your muscles. Do some easy stretch exercises while you're at work to prevent stiffness.
Make sure your desk and computer are ergonomically correct. Your chair should support your lower back and your hips and knees should be level.
Choose a bed and pillow that support your spine and neck.
If you experience chronic back or neck pain that lasts for more than a couple of days or pain that is accompanied by leg pain or weakness, see your doctor to discuss other options.
