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How to Manage Persistent Lower Back Pain and Neck Pain at Home

No matter how careful you are, your body can falter at any point along the way. According to research, over 65 million Americans have reported an episode of excruciating back pain at some point in their lives. Among this large number, 16 million Americans have fallen victim to chronic back pain that restricts their range of motion on a regular basis.

If you’ve been finding it hard to manage persistent lower back pain and/or neck pain at home, we’ve assembled a guide that could help you regain both strength and mobility.

Avoid Excessive Bed Rest

While increasing bed rest during an episode of back and neck pain may help alleviate pain, it can do more harm than good. This is especially dangerous for individuals who may have developed chronic pain because of sedentary habits.

Instead, you should be stretching, moving around, and adopting an exercise routine can prevent musculoskeletal fatigue. Using and moving your muscles, joints, and ligaments more—albeit in moderation—promotes pain relief and prevents the condition from getting worse.  

Pay Close Attention to (and Alter) Your Habits

woman experiencing lower back pain when working from home

A great place to start is where you work. Is your computer placed at an awkward angle that forces you to unnecessarily raise or lower your head? Perhaps your home office chair lacks adequate support.

We seldom pay attention to these details that are often the biggest contributors to back and neck pain. Examine your lifestyle and physical spaces (bed, chairs, couches, computer placement, etc.) to identify potential triggers. Take strict measures accordingly to manage your back and neck pain in the long run.

Smoking is one of the worst habits you can quit now because it damages the spinal column and exacerbates pain over time. This move alone could lead to overall better health.

Work on Your Core

In most cases, neck pain and back pain can be easily corrected by strengthening the abdominal muscles. As you engage your torso, you’ll concurrently reduce strain on your lower back. This is a great way to regain neck and shoulder strength.

If you’re confused about how to get started, we suggest looking into physical therapy for back pain and neck pain. You can also follow specialized exercises to strengthen your core and effectively manage mild to chronic pain. Here are some effective exercises and stretches to help you get started.

Consult a Specialist

While you may have tried a wide range of strategies to alleviate chronic pain, there’s often only so much you can do. You should also see your doctor for expert care and identify the root cause of your condition. As you receive an individualized treatment plan, you’ll manage to check off all the boxes and gain optimal pain relief that lasts.

Our expert physical therapists and spine specialists have extensive experience in treating common neck and lower back conditions, including cervical spondylosis, spinal stenosis, neck strain, sciatica, radiculopathy, and arthritis of the spine, among many others using various treatments from physical therapy and pain medicine to surgery.

If you’re suffering from any kind of neck or back pain, you can find a doctor on our website and make an appointment directly with their office. You can also find additional information about our diagnostic process and treatment plans at our Spine Solutions Center.