Health and Wellness

Health Tip: How to Fix Chronic Neck and Back Pain at Home

Written by: Samantha Higgins

For many adults, chronic neck and back pain may be a regular part of life, but it doesn’t have to remain that way. If you are one of the many that suffers from neck and back pain there are many ways to help ease your pain. By taking measures to try to solve your problem, you’ll have a better chance of living the happy, pain-free life that you deserve. Here are a few methods for relieving chronic neck and back pain that may work well for you.

Improve Sleep Support

The bed and pillow that you use may not be giving you the support that you should have while sleeping. Mattresses and pillows that are too soft or firm can put undue strain on the neck and back, which can lead to chronic pain. Mattresses that have memory foam can better support your body according to your specific contours and the way that you sleep. Pillows that are designed to keep the head, neck, and back in better alignment often work well in alleviating the stress on muscles and joints that often lead to chronic pain. A water pillow, which allows you to adjust the firmness by simply adding or subtracting more water, may also offer you relief.

There are many companies that sell pillows and mattresses that claim to provide neck and back relief so make sure to do your research before committing to any one product. There are many companies that will offer you a 30 day trial which is a great amount of time to decide if a pillow or new mattress is right for you.

Visit a Chiropractor

A chiropractor is a doctor who specializes in treating joint misalignments and other disorders of the musculoskeletal system. This is often accomplished through a series of adjustments and manipulations that the chiropractor performs manually. Stretches and certain exercises may also be part of a treatment plan. The best chiropractors are especially good at relieving neck and back pain that has resulted from accidents, poor posture, or intensive manual labor. Look for a good chiropractor in your area by searching online, for example, if you live in Georgia search for a good chiropractor in Stockbridge, GA, or use your current location. Finding and using a good chiropractor can offer you a permanent solution to your persistent neck and back pain. The chiropractor who you see can put together a personalized care plan that addresses your specific issues so that you’ll experience the best results.

Take Supplements

Certain supplements are known to aid in pain relief and can be taken regularly after receiving a doctor’s approval. Vitamin C is known to help with tissue repair and may give you some relief. Manganese has long been touted for its ability to alleviate back pain in many people. Inflammation of the tissues and joints often leads to neck and back pain, and ginger has anti-inflammatory properties that can help solve this problem. Cayenne pepper, which is often used to add more spice to foods, is known to reduce pain intensity. Omega-3 fatty acids are also good and can be taken in capsule supplement form or by eating foods like salmon, tuna, and dark leafy green vegetables. Other supplements that are known to be helpful for treating neck and back pain include vitamin B12, devil’s claw, and turmeric.

Perform the Right Exercises

The right exercises can help strengthen back and neck muscles and help prevent stiffness, which can all be beneficial for alleviating pain and discomfort. recommends performing exercises like shoulder rolls and overhead arm stretches to increase mobility and blood flow to the problem areas. Butterflies, which involve placing the palms of your hands on the opposite shoulders and then touching your elbows together and holding for five seconds at a time before releasing, are also good to perform in sets of three to five. Rowing exercises using light dumbbells and face pulls using resistance bands can be beneficial as well.

Taking breaks during work to get up and walk around and do a few of these exercises can greatly help to relieve any back tension, aches and pains. Doing these exercises will also help to strengthen the back muscles to make it easier to sit for longer periods of time without pain.

Find Ways to Improve Posture

Pain in the neck and back muscles and joints is often the result of poor posture. Making a conscious effort to sit straight up instead of slouching while sitting can yield great results. If you find yourself slouching a lot while working on a computer or performing other job-related tasks, you can try using an ergonomic chair, desk and keyboard tray, all of which are designed to keep the body in better alignment and reduce strain on the body. When checking your mobile phone, you should hold your head at eye level and let just your eyes move to read texts instead of your entire head to avoid getting “text neck.”

By finding the treatment methods that work the best for you, your chronic neck and back pain can soon be a thing of the past. The right lifestyle modifications and professional support can put you on the right path toward living a pain-free life. If you feel that you may find improvement from your back pain by trying any of the above mentioned tactics then try them today. Don’t wait to find the relief you need.


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