10 Ways to Rid Yourself of Annoying Pain in the Neck and Back

Unexplained pain in your neck and back could be the result of overworked back muscles at the gym, poor lifestyle habits, bad sitting posture, and many more. But, these pains and aches are indications that your body gives you that something is wrong. Muscle spasms are also triggered by such factors. Taking painkiller medications will only provide some temporary relief. But, fortunately there are some proven ways to relieve neck and back pain.


Here are 10 effective ways which you can use to relieve your neck and back pain which has been tormenting you for a long time.

1Watch your posture

Most people aren’t mindful of their posture when they sit, stand or even sleep. This often leads to them developing neck and back pain. This is why it is necessary to maintain a comfortable and good posture at all times. Slouching on the couch while watching TV every day is probably why you are experiencing such bad pain in your back. Leaning forward too much while you are working on the computer is the reason behind your neck pain. Therefore, you need to correct your posture to reduce and avoid such pains and aches.

Watch your posture

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2Heat and ice therapy

Doctors recommend applying ice to the painful areas of your neck and back for 10-20 minutes at a time for the first 48 to 72 hours. The ice packs are effective in slowing nerve impulses and preventing inflammation. This helps in numbing the pain.


If your muscles still feel sore and stiff after the ice therapy, then it’s recommended to use heat by hot compressing the painful areas or taking warm showers. The heat increases the blood flow which then loosens muscle tightness.

Heat and ice therapy

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3Ensure that you get enough vitamin D and calcium

Both vitamin D and calcium are important for your bones and skeletal framework. As such, you need to make it a point to get your adequate daily dosage of these vital nutrients. This will not only improve your posture and strengthen your bones but will reduce muscle pain and spasms in your neck and back as well.

Ensure that you get enough vitamin D and calcium

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