5 Ways to Relieve Neck and Back Pain


If you suffer from back or neck pain, then you know that it can affect your work and prevent you from doing the activities that you love to do. Some neck and back pain stem from a previous injury, arthritis, bad posture or another cause, however, there are things that you can do to lessen the pain or, in some cases, eliminate it completely. Follow these five tips to manage your pain and get back to the activities that you love to do! 

1). Avoid injury

This one is obvious, but it is a common cause of neck and back pain. Oftentimes people are in a hurry and forget how to lift heavy objects properly. Because of this, people put themselves at risk of straining their backs and necks. Fortunately,  our physical therapists are trained to show you the best way to move to avoid injury. 

2). Improve your posture 

Growing up, most kids have heard the words “stand up straight” more than once. It’s not just cosmetic. Correct posture can help position your body so it functions better throughout the day. Rather than stiffly throwing your shoulders back to achieve this, our team will show you how to align naturally for best results. For example, one practice would be to imagine a string at the top of your head pulling you gently upward, towards the sky. If you have a desk job, be sure to take a break every half hour and stand. Stretch those muscles or take a short walk throughout the day. Incorporate variety into your work posture by using a standing desk or changing positions. For more information on how to sit at work, check out our Lunch and Learn video on setting up your workstation. 

3). Rest and exercise

Non-stop work can wear you down. It’s crucial to get adequate sleep every night to let your mind and body recover and rejuvenate so you’re ready for the next day. If you don’t get enough sleep it can affect your pain tolerance, making a bad situation worse. Sleep deprivation sets you up for increased stress and weakens your immune system. Daily exercise, such as walking for 30 minutes, will improve your strength, heart health and flexibility.

4). Eat healthy

What you consume fuels your day and if you are eating fried or processed foods, you are increasing inflammation in your body. This causes pain and dehydration, but the cure is not complicated. Make sure you eat fruits, vegetables and lean protein every day and drink plenty of water. Don’t wait until you’re thirsty to drink that water, keep a glass with you as you work and take a bottle of water with you when you are active. Being hydrated eases many symptoms and helps your body function efficiently.

5). Get professional input

While these tips are good general advice, everyone is unique. It is wise to consult with a professional who knows how to spot problem areas and can give you personal solutions for your specific issues. The goal is to restore your health, improve your movement, strengthen your muscles and give you the guidelines to maintain a higher level of pain-free function. Our physical therapists are educated medical experts who can provide the knowledge and advice you need to achieve your goals.

What to Expect From Us

Our physical therapists will meet with you, do a thorough analysis of your posture, movement and strength, discuss your routine and determine what is causing your pain. Then, using their knowledge of muscles and skeletal systems, they’ll determine the correct treatment plan to achieve the fastest results.  


Seeing one of our physical therapists at least once a year can help you avoid many injuries because they will teach you injury preventative strategies that you can implement in all areas of your life. 

Why live with pain for one more minute? Call and make an appointment today and get started eliminating your pain and improving your well-being.