7 Ways To Relieve Back And Neck Pain

Back pain and neck pain mostly affect those with poor posture and who do physically strenuous jobs like desk jobs that requires considerable amount of time sitting in front of the computer. Even athletic activities, lifting heavy weights or gardening can lead to neck and back pain. Back pain and neck pain also affects people as they age.

back and neck pain

Not only athletes, but anyone who overuses their body can be susceptible to neck and back pain. In fact, our improper posture while standing, sitting, and bending, walking can put additional strain on our back and neck muscles and on the nerves and this excess strain gradually show up as neck and back pain. When your back and neck pain is not intense enough to seek immediate medical attention, you can try these effective home remedies.

Tips To Relieve Back And Neck Pain

Correct Your Posture

Bad posture puts a lot of strain on your neck and back and your back and neck starts aching. Knowing the correct posture is very important to relieve yourself from back and neck pain. To know whether your back and neck are properly aligned or not, you can place your back against a wall and check whether or not the back of your head,  upper back and buttocks are touching the wall. If this is not so, then you have to correct your posture.

Sit at the places with complete back support, keep your back straight. Take breaks for few minutes every hour while working on computer. People also strain their muscles while reading a book, driving and even while watching television. People should eliminate this position by sitting upright with proper back support. Lower your entire head instead of tilting while looking downward.

Besides improving your posture one can give relief in treating back and neck pain through treatments like Reduced activity, Physical therapy, Over the counter pain medicines, Exercise, Massage therapy, Muscle relaxants, Ice, Heat, Injections, Acupuncture, Chiropractic.

Reducing physical activity and taking plenty of rest can ease neck and back pain. Figure out the activities that alleviate the pain and stop doing them.  If pain persists, you can take some over-the- counter pain medicine or muscle-relaxants or anti-inflammatory drugs.

correct posture


Some stretches can also help alleviate back and neck pain like stretching the back by placing one hand on the wall and then turning your body away from that hand until you feel some stretch on your back.  Also you can stretch your lower back by tilting the torso to the side.


Alternative Therapies

Apply Heat

Applying heat can relax the muscles and offer pain relief. Heat wraps available in the market can be warmed up in the microwave and applied to the shoulder or neck. Taking hot shower may also help.

apply heat

Apply Ice

Applying ice on the painful area can reduce pain and inflammation. Ice and heat therapy can be used alternatively to reduce pain.

apply ice


Your physical therapist can suggest a set of exercise to help you relieve your back and neck pain. Yoga, Pilates etc. are some popular form of exercises that is considered as best option for treating back and neck pain.



Chiropractic is an alternative treatment for back and neck pain. Chiropractors believe that body’s has its own innate ability to heal. It is drugless and surgery-free therapy.  Chiropractors use their hands to treat misaligned spinal bones.



Massaging the area with pain relieving ointment can also provide relief, but massage should be gentle, otherwise it can make the pain worse.


Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.