At any point in time, up to 20% of people will suffer from back or neck pain symptoms. And if you’re one of these people, you know how frustrating it can be. Even if your pain doesn’t stop you from going about your day, it can still be a source of discomfort as you’re living your life. Fortunately, there are natural, quick remedies for back and neck pain that you can try at home.
Below, find some common causes of neck and back pain, as well as five powerful home remedies for fast relief.
Common Causes of Back and Neck Pain
Many cases of back and neck pain arise from muscle strains or sprains. Sometimes, these muscle injuries happen from heavy lifting or intense physical activity — but this isn’t always the case.
For example, this type of pain can also stem from seemingly harmless day-to-day tasks that take a toll on your muscles. If you spend a lot of time sitting in an office chair or bending your neck to look at a screen, poor posture might be the root of your pain. As another example, a lifestyle that involves a lot of driving can also contribute to neck and back pain.
Additionally, many people find that anxiety manifests as tension in their shoulders, neck, and back. With that in mind, some people with these symptoms may also benefit from relaxation and stress reduction techniques.
Prevention Is Key
Preventing neck and back pain can help you reduce your chances of ever having to deal with it in the first place.
If you’re interested in avoiding an achy neck and back for the long haul, here are some things to know:
- Regular exercise is essential. Exercise strengthens your back and neck muscles, and strong muscles can help prevent pain.
- Keep an eye on your posture. Good posture keeps weight and strain evenly distributed throughout your upper body, which can help you avoid overstressing any muscles.
- Avoid smoking. Those who smoke may experience joint pain more frequently, and they have three times the risk of suffering from lower back pain.
How To Know When It’s More Serious
There are times when back and neck pain can be more serious or related to a medical condition.
According to the Mayo Clinic, here are some signs that you should visit your doctor:
- If your pain occurred after an injury, such as a car accident or fall
- When your pain doesn’t let up for multiple days in a row
- You have other symptoms such as a headache, tingling, or numbness
- Your pain travels throughout your body, towards your legs or arms
5 Home Remedies for Back and Neck Pain
Here are five of the best remedies for back and neck pain when you need quick, natural relief.
1. Stretch Your Neck and Back
Research shows that stretching can be a powerful method to reduce back and neck pain and boost your quality of life. To reap the most benefits from a stretching routine, make sure to include exercises that target your neck, back, and shoulders.
Not sure where to start? Here are some simple, basic stretches to try today:
- Neck circles: Stretch your neck by moving your head in a circular motion as far as you can without causing pain. Repeat this exercise in the clockwise and counterclockwise directions several times each.
- Shoulder rolls: Stand or sit somewhere comfortable in an upright posture. Then, roll your shoulders forward and backward ten times each. This can loosen up your upper back muscles and break up some of that shoulder tension.
- Cat/cow pose: The cat/cow pose is a yoga pose that can boost the circulation in your neck and spine. Kneeling on all fours, curve your lower back towards the floor while lifting your head. Then, round your upper back and bring your head down. Repeat as many times as you like.
2. Apply Heat or Ice
When you have neck or back pain, applying heat and cold are excellent ways to get quick relief. And while heat and cold each have their own uses, your routine can include a mixture of both.
- Heat is beneficial when you want to ease tension and promote healthy, oxygen-rich blood flow to your muscles. If you don’t own a heating pad, don’t worry. You can use a homemade one by making a warm towel compress.
- Cold is a better choice when you want to reduce inflammation and are less concerned with tension. If you don’t have a cold pack on hand, you can use a bag of frozen veggies or something similar that you can find in your freezer.
3. Take Over-the-Counter Pain Meds
When it comes to remedies for back and neck pain, over-the-counter medications are an easy, quick, and effective option. If you have some available, try a dose of ibuprofen, Tylenol, or naproxen and see how you feel.
Alternatively, you can also use pain relief creams. Certain ingredients in these products — like methyl salicylate (aka wintergreen oil) — can calm inflammation and pain for brief amounts of time.
4. Self-Massage
Sometimes, the best way to break up the tension and pain in your back and neck is a simple upper body massage.
- If your pain starts in the neck, you can use your hand to massage your neck at a light-to-medium pressure. If you only have a single pain point, you can also knead or push down on that specific area to work out the tension.
- Back pain can be a little more challenging to reach yourself, but there are tools that can help. You can use a foam roller, massage cane, or body massager to soothe pain in those hard-to-reach areas.
Using a Massager for Back and Neck Pain
If you’re looking for an easier way to massage at home, it might be worth investing in a therapeutic massager. The MedMassager Body Massager Plus is one physician-trusted device that uses oscillating technology to boost blood flow, ease pain, and soothe muscle tension. A device like this one can provide deep relief when stretching and cold packs aren’t enough.
5. Give Your Body a Rest
Finally, you might find that a bit of rest is the only back and neck pain remedy that you need. Muscle pain often clears up by itself over a few days, and going easy on yourself can help.
Now, this doesn’t mean you should lay in bed for days on end — but it’s okay to take a day off and give your body a chance to heal.
With typical back and neck pain, it’s best to aim to get back into action after a day or two of rest. Some time off is good, but too much of it can weaken your muscles and hinder your body’s recovery.
Neck and Back Pain Remedies: The Takeaway
Pain in your neck and back can be uncomfortable and even debilitating at times. Fortunately, the remedies covered in this post are effective and easy to try at home.
You can spend some time stretching out your muscles, applying ice and heat as needed, and self-massaging to break up the tension. Beyond that, you can give your body a break with OTC pain relievers and rest.
For powerful back and neck pain relief, it may also be worth investing in a high-quality massager like the MedMassager Body Massager Plus.
Learn more about how to use a body massager for neck and back pain, or view MedMassager's full range of restorative devices today.
