Simple Ways to Relieve Neck and Back Pain

Pain in the back and neck can adversely affect your daily activities and quality of life. Some people may assume that they just have to put up with pain in the neck and back.  While most back and neck pain does resolve on its own the pain could also be a symptom of a larger spine or orthopedic disorder. If you are experiencing persistent neck or back pain, you should contact a spine surgeon to get a proper diagnosis and treatment plan. If you are experiencing mild low back pain or neck pain, read this blog to learn about other conservative ways that may help you get relief from neck and back pain.

Maintain Proper Posture

One common cause of back and neck pain is maintaining poor posture. No matter your line of work or daily activities, maintaining correct posture is important to avoid and also relieve stress on your back and neck. Proper posture is maintained when the spine is keep in a neutral position.

Stay Active

Try to continue with your daily activities, if possible.  The spine is meant to be in motion so if you can, continue to do the dishes, make the bed or take the dog for a walk.  Get up and walk around every 20-30 minutes and try to work stretching into your daily activities.

Build Strength

Once your back pain or neck pain has diminished you can start building strength in the muscles that support the spine.  This includes the hip, pelvis and abdominal muscles. Building these supporting muscles will help with maintaining proper posture and alignment of the spine.

Go for Hot and Cold Therapy

Try applying a cold compress to the painful area in the first 24-48 hours. This helps to reduce inflammation in the injured area. After 48 hours you can switch to heat therapy if you would like. Whether you are applying a cold or hot compress make sure you are removing the compress after about 20 minutes to let the area rest.  If your pain continues please contact an spine surgeon to discuss treatment options.

Quit Smoking

Smoking is not only harmful to the cardiovascular system it can also increase the risk of developing osteoporosis of the spine.  Recent studies have shown that smokers are more likely to have low back pain than nonsmokers. If you need help with quitting talk to your primary care physician to discuss smoking cessation options.  

The Way Forward

If your back and neck pain fails to improve you should contact an orthopedic surgeon to discuss treatment options. Persistent pain could point to an underlying issue that a specialist will be able to diagnose and treat. You can find many reputable spine and orthopedic referral centers in Plano, Texas, that can connect you with experienced orthopedic surgeons for effective treatment of back and neck pain.