How To Reduce Neck & Back Pain

Neck and back pain can be highly problematic, causing people who suffer from it to miss work, lose out on sleep, be unable to exercise, and generally be miserable. Because of this, it’s important to know how to reduce neck and back pain as quickly and safely as possible so that that life can return to normal. Since this kind of pain can develop very suddenly, sometimes for no reason (or no apparent reason) at all, it’s good for everyone to have this information, even if they don’t think they’ll need to use it.


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Consult A Specialist

There are various specialists who can help with neck and back pain, and who you go to see will depend on the pain itself, how it’s affecting your life, and how it occurred. For some, a chiropractor might be the ideal person to get help from. Others might require physio to help them regain strength and mobility. In severe cases, an orthopedic surgeon could be necessary.

However, before any of this can be determined, the first person to see should be your general doctor. When you attend your appointment with them, you can discuss the problem, and they will let you know which specialist you need, and they may even be able to refer you to them.

Ice And Heat Therapy

Ice and heat therapy is a wonderful natural way to reduce neck and back pain. It won’t heal the injury – again, a specialist is required for that, or else plenty of rest, depending on the issue – but it will reduce the pain you are feeling, and this can be enough to help you recover.

The first thing to do is to apply a cold compress to the area that is hurting. You can buy ice packs, but you can use anything cold – even some ice cubes wrapped in a cloth will work. The only rule is that you shouldn’t let the ice touch the skin directly; this can be too uncomfortable and may even cause damage. After the ice, apply heat. A heat pack is the safest option if you want to target the area, but a warm bath can work well too. The ice reduces swelling and the heat improves your circulation, making your muscles less tense.

Improve Your Posture

Sometimes neck and back pain can come about through bad posture, which can weaken the muscles in your spine, and the best way to combat it is to improve your posture. To improve your standing posture, you need to imagine there is a line that goes all the way through your head and down to the floor; try to keep that line straight, and your posture will improve.

As for your sitting posture, which is usually the issue since we tend to sit at desks for many hours a day, hunched over, you can purchase ergonomic desks and chairs that help to keep your posture much more healthy. In this way, even if you find you have to sit in one spot for a long time (although ideally you should take breaks), your back and neck shouldn’t be too severely affected. It can be hard to change habits, but it will be worth it.