6 Ways to Get Rid of Neck and Back Pain
Like many people, you probably spend much of your day sitting at a desk. This sedentary behavior puts you at increased risk for spending prolonged time in poor posture, potentially causing pain and discomfort.
If you regularly experience back or neck pain during your daily routine and are looking for a way to prevent this, we have some top tips.
Not all of these tips will be the right fit for you, depending on your lifestyle and injury. So if you are unsure about one of these, feel free to contact your doctor or physical therapist for help.
1. Avoid Sitting for a Long Period
The most important step you can take to prevent neck and spine pain is staying active. Being active helps build strength and flexibility and maintain bone density as we age. Being busy doesn’t necessarily mean performing an intense workout. Activity can be considered a walk, bike ride, swim, playing a recreational sport, working in the yard, or anything else that gets the body moving.
Avoid sitting for an extended period by regularly getting up and walking or performing light stretching exercises. Start with every hour and increase or decrease frequency as needed.
2. The Right Posture
Good posture doesn’t just count for sitting. You’ll want to have good posture when standing as well. And the best way to support your lower back with good posture is to take the pressure off your back. That’s right; simply propping your foot up can take pressure off of your lower back. So if your daily routine often involves standing for an extended period, try standing with one foot on a block, a stack of books, a box, or just about anything.
You can also perform stretching exercises regularly when standing. Bend over toward your toes, or try stretching exercises from side to side. Neither of these stretching exercises requires elaborate poses or would interfere with your daily routine. But adding a little more range of motion to your standing will relieve the pressure on your cervical spine.
3. Find the Right Sleeping Position
You probably spend at least 25% of each day sleeping. Sleep is essential to give your body the time and rest to heal after a long day, so make sure that you’re not doing any further damage to your body while trying to recover.
Certain sleeping positions are not suitable for people with chronic back or recurring neck pain people. If you are looking to prevent neck and back pain, you need to be sleeping correctly. Just as sitting and standing require good posture, you need good sleeping posture.
You can improve many sleeping positions by using a small pillow. This really comes down to supporting your back and neck muscles as you sleep. You can support your back and neck muscles by placing a small pillow to prop up your legs or under your back.
The two best positions for sleeping are on your back or lying on your side. The worst is lying on your stomach. If you lie on your side, place a small pillow under your knees to help with alignment. You can also do this if you lie on your back. This way, your back is completed supported by the bend without arching.
So if you have chronic pain, try using a good posture when you sleep. Whether you lie on your side or your back, you can use a small pillow to prevent neck pain occurs as you sleep.
4. Invest in the Right Mattress
While we’re on the topic of sleep, you don’t need to rely on a small pillow and try to lie on your side ever so perfectly. You can also get the right mattress so that you have complete support.
An old, worn-out mattress will not support your back and neck muscles. The classic box-spring doesn’t mold to the shape of your body, creating a surface that can lead to muscle strain and acute back or neck pain. So make sure your back, head, and neck are protected with firmer mattresses.
5. Rest and Exercise
Non-stop work can wear you down. It’s crucial to get adequate sleep every night to let your mind and body recover and rejuvenate, so you’re ready for the next day. If you don’t get enough sleep, it can affect your pain tolerance, making a bad situation worse. Sleep deprivation sets you up for increased stress and weakens your immune system. Daily exercise, such as walking for 30 minutes, will improve your strength, heart health, and flexibility.
6. Consider Losing Weight
Weight loss doesn’t have to be for aesthetic purposes. But when your body has less weight to support, you relieve the pressure and muscle strain you put on your body. This is where weight loss can help.
You may experience some weight loss naturally as you begin to move and exercise more. But by making some minor adjustments to your diet, you can experience a moderate weight loss that can be very impactful for your chronic pain.
Experiencing neck or back pain?
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Feel free to Contact ER of Texas to talk to a board-certified doctor or physical therapist about next step if you are experiencing neck or back pain.