Severe back and neck pain can become debilitating, negatively affecting daily tasks. Strain to the back and neck can be the result of poor posture when standing or sitting. The posture when looking at a phone and computer is one of the top causes of back and neck strain. The following solutions can be used to improve and alleviate pain in your back and neck.

4 Solutions For Back & Neck Pain

1. Apply Cold & Heat Compress

Ice and heat therapy can minimize the pain. Apply ice for the first 48 hours after experiencing pain for 20 minutes to help relieve the swelling and inflammation. After the first 2 to 3 days, begin alternating using ice and heat for maximum relief. Apply a heating pad for 20 minutes or take a warm bath or shower to help relax your muscles.

2. Alter Sitting & Standing Posture

Posture is a hard habit to break, but frequent movements can help prevent your neck from getting stuck in a potentially straining position. When walking, pay attention to your posture to ensure that you are walking upright and with your shoulders back. Sit for short periods—between 10 to 15 minutes—adding standing breaks in between.

3. Practice Stretching Techniques

After the initial pain has subsided, begin using stretching techniques to loosen the muscles. Roll your shoulders clockwise and counterclockwise five times each, and move your ear to your shoulder on each side 10 times.

4. Visit a Professional

Knowing when you should visit a professional for your back and neck pain is important to prevent injuries from occurring. Visit a professional to seek consultation and treatments if the pain interferes with your daily activities. Additionally, contact a professional if you’ve been utilizing the listed treatments for several weeks with no improvements.

 

 

If you’ve been experiencing back and neck pain, contact the professionals at Montvale Health Sport + Spine, located in Northern Bergen County, NJ. The highly trained staff offers a personalized approach to their treatments. They help alleviate pain associated with several conditions, including sciatica, degenerative disc disease, herniated discs, osteoarthritis, spinal stenosis, and scoliosis. Schedule an appointment by calling (201) 391-8282. Visit their website to browse their back and neck pain solutions.