11 Ways to Reduce Pain in My Neck and Lower Back

The human body is a fantastic thing. It can handle so much, but there are times when it needs to break from the constant abuse of daily life. One of the most challenging parts about dealing with pain in your neck and lower back is that it often goes unnoticed until you suddenly have an episode.

Many people find themselves taking medications or surgery to alleviate their pain when all they need to do is make some lifestyle changes. This article will discuss what caused your neck and back pain and how you can overcome them without medication or surgery.

How Do You Relieve Neck and Back Pain?

To alleviate neck and back pain, you need to identify the cause. Poor posture can lead to an aching spine or pinched nerves in your neck and lower back, but it is often difficult for people who are constantly hunched over on their desks all day long. The human body wasn't designed with this kind of constant strain. Instead, what our bodies crave is a movement that will strengthen the muscles around the joints.

Relieving back pain often requires a person to stop doing the trigger activity or change their habits. This could be anything from taking a walk outside after work or doing some Pilates at home before bedtime. It's important not to ignore chronic pain, as it could lead to joint deterioration and arthritis down the line, but if you can feel an itch that needs scratching, then find ways of relieving your back pain to keep any inflammation at bay.

What is the Fastest Way To Relieve Neck Pain?

There are several ways you can treat lower back and neck pain. Some people prefer to rely on over-the-counter drugs like ibuprofen, acetaminophen, and Advil. Others choose a more natural route with herbal supplements like turmeric, ginger, or omega fatty acids from fish oils which can relieve joint pain in the future. 

  • Medication

Ibuprofen, Acetaminophen, and Advil are nonsteroidal anti-inflammatory drugs (NSAIDs) that can be taken to reduce inflammation.

Nonprescription NSAIDs do not have as many side effects as prescription medications like Celebrex or Naproxen but may cause stomach upset, headaches, and dizziness. They should only be used for a few days at a time to maintain their effectiveness.

  • Herbal Supplements

A good alternative is herbal supplements such as turmeric, ginger, or omega fatty acids from fish oils which can relieve joint pain without any adverse side effects. These herbs must still be consumed responsibly if you're taking other medication, so consult your doctor before starting any new regimen.

  • Exercise

Yoga is an excellent exercise form that can help relieve pain and improve joint mobility and muscle strength. It's very beneficial for people who are limited in movement or suffering from chronic inflammation due to arthritis or injury because it relieves pressure on the joints while strengthening muscles.

You can do many yoga poses at home by yourself without needing any equipment other than your body weight;

  • Chair pose, which places an equal amount of stress on both legs, 
  • Cat/cow exercises where you bend forward and backward, 
  • Creating more space between the vertebrae to decompress them,
  • The child's pose stretches out the spine and hips, rocks side to side, and more.
  • Massage

A massage is a form of traditional medicine that has been used for centuries to help relieve pain and promote health. It involves the use of massage oil or cream, one's hands, and various tools such as gloves, kneading devices, or stones to create deep physical stimulation across large muscle groups to improve circulation and relax tense muscles.

The benefits are many:

  • it releases chemicals from your brain which provides a calming effect on both mind and body;
  • improves blood flow throughout the body, thereby improving oxygenation levels which can be especially helpful if you're suffering from chronic inflammation due to arthritis or injury because it relieves pressure on the joints while strengthening muscles;
  • helps loosen tight tissue restricting movement by breaking down scar tissue so that healing can occur;
  • And, since it's a full-body treatment, you can use the same techniques on your neck or back as well.
  • Physical Therapy

Physical therapy is a medical treatment that involves physical manipulation of the body to relieve pain and improve mobility. It has been proven to reduce back, neck, and other kinds of chronic or acute pain and injury recovery.

Your therapist will start by having you move your body through positions that are difficult for you. The goal is increased comfort and improved range of motion so that muscles don't tighten up again after being stretched out. 

To get an idea about how it works, think of stretching taffy: if you stretch it one way then let go, it will snap right back into place; whereas if you stretch it both ways at the same time then let go, there's less tension and the taffy hangs loose.

The therapist will then help you identify your specific pain triggers, explain how they work, and what is needed to be alleviated. Various therapies can help alleviate certain types of pain, from cognitive-behavioral therapies designed to manage chronic back or neck pain down to simple stretches that aim at relaxing tight muscles around a joint or vertebrae to relieve pressure on nerve endings.

  • Acupuncture

Acupuncture can help relieve neck and lower back pain by using needles to stimulate specific points on the body. A study conducted by researchers at Duke University showed that patients who received acupuncture treatments for chronic, nonspecific neck pain experienced long-term relief from their symptoms. 

They have also significantly reduced anxiety, depression, and anger than those receiving standard medical care alone.

  • Chiropractic Care

Spinal manipulation can help alleviate neck and lower back pain by restoring mobility in the spine and diminishing spasms. This non-invasive and drug-free procedure has helped many people relieve their neck pain and get back to living life.

Through the assistance of a well-versed chiropractor like Dr. Arthur Hoffman, patients can get relief from their chronic pain and begin a path to living with less pain. A chiropractor is an expert in spinal manipulation, also called chiropractic care or cervical spine treatment; they treat the body's musculoskeletal system by restoring mobility through adjustments that may include gentle rocking, stretching, and massage.

Dr. Hoffman of The Glen Chiropractic and Acupuncture in Minnetonka, MN, specializes in treating neck pains caused by a whiplash injury, car accident injuries, occupational stress-related back strain, postural stresses at work or during exercise, as well as many other conditions. You can visit this website https://theglenchiro.com/ to give you a quick overview of how spinal manipulation can help decrease and aid with your pain and discomfort and start living your "normal" life back.

  • Lifestyle Change

Changing any routine that is causing your pain and discomfort can be helpful. Adjusting your sleep position, taking breaks during work to change jobs or pace, and even changing the type of exercise you are doing can reduce pain without feeling like a complete lifestyle overhaul.

If you are lying in bed for long periods, pain and discomfort can start to creep up on your body. You should make sure that you're taking breaks during the day where you change positions or at least move around a bit.

  • Nutrition

What we put into our bodies is just as important as how much physical movement we get each day. Eating foods rich in antioxidants like berries, cherries, dark chocolate, and green veggies will help reduce inflammation in your joints which will aid with any back pain. 

Cutting out alcohol consumption may not be worth trying if it's essential to maintain social connections, but reducing the amount consumed (or cutting it all together) could have other health benefits such as weight loss or less anxiety.

This can significantly improve the quality of your life and alleviate pain and discomfort in your neck and lower back pain. 

  • Ice and Heat Therapy

Heating pads, hot baths, and ice packs are a fantastic way to reduce pain in the neck or lower back. These products can help ease muscle tension, relieve some of your stress, and decrease inflammation. Find what works for you by experimenting with different options but make sure that it feels good.

  • Proper Hydration

Drinking more water to stay hydrated is an excellent way to reduce pain in the neck or lower back. Hydrating your body will help it heal more quickly and can also relieve stress which is another factor that worsens back problems.

Why Does My Lower Back And Neck Hurt?

The pain and discomfort you feel are caused by the pressure that builds up your muscles over time. This is called muscle strain, and it's a common problem for anyone who spends long hours sitting at the computer or driving all day, even if they're not experiencing any obvious injury symptoms.

  • Stretch regularly to release tension from your muscles
  • Do neck rolls by moving your head first one way then the other
  • Get plenty of sleep - this will allow you to recover better after working out
  • Avoid excessive stretching so as not to injure yourself further

Make sure you use those sore areas before they are completely healed or else risk causing more damage when using them again after resting (you want to prevent reoccurrence) rather than have to go through the painful process of healing again).

If all else fails, speak to a doctor about prescription medication options such as muscle relaxants or physical therapy prescriptions like cortisone shots.

Can I Stop My Back And Neck From Hurting At Work?

The first thing to note is that there are many causes of back pain. However, one prevalent cause of chronic lower back pain at work can be due to prolonged sitting. Sitting for long periods leads to bad posture and can compress your spinal discs and nerves, making it difficult for the body's natural inflammatory response (which helps with healing).

You could do several things, from making sure your chair fits well to not having hip flexors tightened by poor positioning, using lumbar support when seated, or getting up every hour for just five minutes if possible. These will all help decompress the spine vertebrae and release pressure on the disc material while also helping to reduce the likelihood of prolonged sitting.

Another thing you could do is use lumbar support and breath exercises during work time to help strengthen your core which will then protect those spine vertebrae. You can also try yoga or Pilates workouts in either class-based sessions, on DVD, or online (like this one) for low back pain relief at home.

A good fitness routine that includes warming up before exercise as well as stretching afterward should be used no matter what type of workout you are doing--even if it's just walking around the block each day. Remember: prevention is vital for reducing chronic lower back pain and avoiding long-term injury from overexertion.

Final Words

With more people experiencing pain in their neck and lower back, the question is: "What can I do to reduce or get rid of my pain?" One way you could try reducing your pain would be to make a plan with your doctor. They will want to know what's causing your chronic discomfort (i.e., long sitting).

The journey to relief can be a long and trying one, but you are well on your way with the help of these steps. The key is to find which remedy works for you and commit to making lifestyle changes that will ensure lasting success in pain management!

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Look no further for the best family chiropractic care in and around Minnetonka, MN. You can contact The Glen Chiropractic & Acupuncture online or call (763) 316-3161 to schedule an appointment with Dr. Arthur Hoffman.

The Glen Chiropractic
and Acupuncture

Location:
11000 Cedar Lake Rd,
Minnetonka, MN 55305
Tel: (763) 316-3161
Office Text: (612) 605 8929
Email: theglenchiro@gmail.com
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