Self-Care For Neck And Back Pain

Various reasons or underlying issues cause neck and back pain. They occur separately or together in acute, instant pain or may remain for a prolonged period as chronic pain. The treatments can vary according to the severity. However severe or mild the pain, they do put a pause on our day-to-day life and cause discomfort. 

One should always consult their doctor first before trying any remedies. Specialists for neck and back pain in Mason can help you diagnose your pain and provide you with pain management remedies, physical therapies, treatments, and at-home self-care plans. 

Below are some self-care techniques that can help you recover from neck and back pain. Please keep in mind to talk to your doctor about these at-home remedies before trying them. 

  • Proper resting – It is crucial that you take a few days off to provide complete rest to the body without performing any strenuous activity. Taking rest will ease the restricted or tightened muscles in your back and neck area. However, too much rest may cause more complications. Try limited motion after a few days of rest.
  • Don’t exert yourself – Restrain the activities that were initially the reason for the pain. Avoid heavy lifting and strenuous exercises. 
  • Taking the necessary medications – You may take some pain-relieving non-steroidal anti-inflammatory medicines to relieve you from the pain. Medications will also promote healing and, at the same time, reduce swelling, redness, and discomfort. Be sure to tell your doctor about these medications and do not consume them for prolonged periods. 
  • Try ice and heat therapy– Use ice compression to alleviate pain from the affected area. Ice therapy should be used for around 48 hours. This will help with swelling and strain and also act as a local anesthetic. After 48 hours, try using heat therapy to maintain the blood flow and circulation of the affected area. Heat therapy will help with relieving muscle spasms. 
  • Massage therapy – Applying slight pressure on the affected area of the neck and back with hands can release the strained muscles and allow relaxation. 
  • Improve your posture – Constant slouching or remaining in the same posture for several hours can worsen the pain and cause discomfort. Take a break between sitting and walking. Try stretching your back and neck to relieve restrained muscles caused by slouching. Sit straight and keep your posture in check. 
  • Support your back and neck – While sitting, always use chairs with back support and arm support. Use a pillow or lumbar roll positioned at the back curve for support. Try sleeping on a firm mattress and firm pillow. 
  • Take proper nutrition and avoid smoking – Smoking can affect the strength of bones. Taking a nutritional diet can help in maintaining bone health and strength. 

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