4 Tips for Managing Neck and Back Pain

4 Tips for Managing Neck and Back Pain?

While there are several causes of neck and upper back pain –?from injury to bad posture –?hours of sitting in front of a computer or staring at a phone are common culprits.?When you work on a computer or look down at your phone, the muscles in the back of the neck have to contract to hold your head up. These muscles can get overly tired and sore as a result. Over time, this can even lead to inflammation of the muscles.

Some general soreness in your neck and back area is quite common, and can often be managed with a few simple measures.?However,?neck and back pain can become chronic,?lasting for weeks, months or even years, and impact day-to-day functioning. In such cases, it is important to seek professional advice.?

Let’s look at four non-invasive ways to manage neck and back pain. These can be useful for short-term as well as long-term pain management, and can even prevent pain from recurring.?

Tip 1: Apply cold and hot compresses?

Cold and heat can alleviate neck and upper back pain caused by muscle strain and tension. Ice packs can slow swelling and inflammation and act as a local anesthetic, while heating pads can help to increase blood flow to the deep tissues and relax muscle spasms.

In general, it is advisable to use a cold pack for the first two to three days after pain starts, and after that, to alternately apply heat and cold to your neck and back. You can experiment to find what works best to relieve your pain and discomfort.?

Tip 2: Move gently and stretch?

With regular exercise and simple stretches, neck and back pain can be eased and even prevented from recurring.?In fact, some studies have shown that gentle movement of muscles and joints is more effective for?treating simple neck and back pain than passive methods, such as rest and painkillers.?

However, you should proceed with caution when it comes to stretching and exercise, especially if you do not usually exercise or if your pain is severe. In such cases, it might be advisable to consult a biokineticist, i.e. a?clinical exercise specialists,?about an exercise programme that is right for your particular problem.

A biokineticist can teach you specific exercises that strengthen your neck, back and core muscles and improve range of motion, as well as stretches that improve flexibility and ease discomfort.?

Tip 3: Consult a physiotherapist?

Physiotherapists are medical professionals who specialise in treating injuries and conditions that impact movement, including neck and back pain.

A physiotherapist uses muscle release techniques to help relieve neck and back pain, and teaches you?exercises that strengthen and stretch your muscles. These exercises and stretches are simple so you can do them at home whenever necessary. If done diligently and continued?after your pain has subsided, the exercises can prevent pain from recurring.

Tip 4: Make an appointment with a chiropractor??

Chiropractic treatment has proven to be a useful pain management tool for short-term and chronic neck and back pain.?

A chiropractor is a healthcare professional who treats a patient’s neuromusculoskeletal system – the bones, nerves, muscles, tendons and ligaments. By realigning your spine and easing tension in your muscles, a chiropractor can help to manage your neck and back pain.

A word of caution

While minor neck and back discomfort might ease after a few days with some rest and simple stretches, you should never ignore severe pain or pain that lasts for more than a month. In addition, while back pain can be the result of hours of sitting and poor posture, it can also be a sign of a more serious problem.?

Therefore,?you should always consult a healthcare professional if you have persistent or severe neck and back pain, especially if you have additional symptoms, such as numbness, tingling or weakness in your arms or legs.

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