Back and neck pain can have a big impact on your daily life, and make it hard to get from place to place. Although this pain may be a sign of a more serious condition, like spinal stenosis, a bulging disc, or spinal arthritis, it may also stem from your age and current lifestyle. Within a few minutes, you can try a variety of natural remedies that can alleviate some of the pain in your neck and back, which will help you lead a more relaxing and fulfilling life. While you should always discuss serious concerns and possible injuries with your doctor, you may be able to treat your symptoms from the comfort of your own home.
Method 1 – Getting Immediate Relief
- Use a cold compress if you’re dealing with a recent injury. Fill a plastic bag with ice and wrap a clean towel around it. Place the ice on the affected area for 10 minutes, then remove the pack.
- Apply a hot compress for existing pain. Check online or visit your local pharmacy and pick up a heating pad or hot compress for the affected area.
- Use a TENS device to treat your neck and back pain. Search online or in your local pharmacy for a Transcutaneous Electrical Nerve Stimulation (TENS) device, which uses light amounts of electricity to soothe away the pain.
- Visit an acupuncture professional to get rid of your pain. Check online to schedule an appointment with a specialist near you.
Method 2 – Stretching and Exercising to Alleviate Pain
- Perform a simple stretch to ease your neck pain. Keep your head upright, then look forward. Pull in your chin and glide your head backwards in a straight line.
- Do a bridge exercise to stretch your back. Set out a yoga mat or find another comfortable surface to use. Lay on your back with both feet planted on the floor and knees bent and pointing upwards.
- Prioritize regular cardio exercise. Talk to a healthcare professional about creating a workout plan, or develop an exercise plan on your own.
- Perform regular strength exercises to reduce your pain. Find a comfortable surface to exercise on, then lay on your stomach.
- Take up yoga to reduce your symptoms. Focus on easy exercises that work on stretching and strengthening the muscles around your back and neck.
- Lose some weight to reduce your spinal pain. Work on maintaining a healthy diet and consistent exercise routine, which may help you lose a little weight.
Method 3 – Making Diet and Lifestyle Changes
- Opt for foods with anti-inflammatory qualities to reduce your pain. Fill your diet with lots of fresh produce, leafy vegetables, mixed nuts and seeds, healthy oils, and fatty fish.
- Choose foods that are high in calcium to ease pain over time. Opt for sardines, low-fat dairy, soybeans, and leafy vegetables to supplement your daily calcium needs.
- Know your limitations when you go out and about. Don’t perform any tasks that put a lot of strain on your back and neck, like lifting a heavy box or pushing a piece of furniture.
- Select comfortable shoes that don’t strain your back. Avoid stilettos and other high-heeled shoes that mess with your internal alignment. Instead, choose flat, comfortable shoes that don’t put a lot of strain on your lower back and spine.
- Get a good night’s sleep with a comfortable pillow and mattress. Choose a pillow and mattress that support your back and neck. If you share a bed with someone, make sure that there’s enough space for both of you to lie and rest comfortably.
- Fix your posture if you find yourself slumped a lot. Pretend that there’s a meter stick or other straight object going from your ears to your ankles.
- Use caution when trying popular remedies. Talk to a doctor and reconsider before using any herbal supplements or trying any other type of experimental remedy.
Method 4 – Seeking Medical Care
- Go to the doctor immediately if you’ve injured your back or neck. If you hurt your back during a fall, car accident, or sporting event, see your doctor immediately to have your injury evaluated.
- See your doctor if you have numbness, tingling, or severe pain. Try not to worry if you feel any severe symptoms, as it’s possible that you have a pinched nerve.
- Get immediate medical treatment if you have serious symptoms. While you don’t need to worry, severe symptoms may be a sign that something is wrong
- Visit your doctor if your pain doesn’t improve in 1 week. In most cases, your back and neck pain will improve in a few days with self care. If it persists or worsens, see your doctor to find out why.
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