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Back and Neck Pain Relief: Quick and Easy Tips That You Can Do Every Day

Updated on June 3, 2018
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I have personally suffered from back pain for a large portion of my life. These are tips that have helped me. I hope they will benefit you.

Instant Relief and Posture Improvement

I am sure you have been told that the cure to back and neck pain is better posture. While yes, it is true that utilizing better posture will prevent you from getting back pain, but it is hard to develop new habits. Our lives are setup to influence bad posture... Here are some fast and simple ways to find both instant relief and posture improvement over an extended period of time.

Back and Neck Pain

Source

Instant Relief

Things you must start doing RIGHT NOW to relieve your chronic pain!

Instant Relief Exercise Rotuines

Head Inverting:

  • Lay with your back flat on the surface of your bed or mattress.
  • Scoot into a position so that head is hanging backwards off of the bed.
  • Your shoulders should fully on the bed.
  • Allow your head to dangle as gravity reverses the strain that your neck and back have gained from being scrunched forward.
  • Do this for 10 Minutes every night before bed.

Laying Flat:

  • Lie face up on a flat, firm surface
  • Elevate your head by placing something under your head so that it is in a comfortable position (Pillows, Books, Etc.)
  • Scoot your feet towards your butt and point your knees at the ceiling while keeping your feet flat.
  • Lie there, noticing your back slowly drop back into the ground. Breathe deeply, without force, to allow your back to return to its natural form.
  • Do this for 10+ Minutes everyday. Throughout any time of the day.

T-Pose:

  • Stand up straight with your feet shoulder distance apart.
  • Lift your arms upward to form an angle a little smaller than 90 degrees between them and your body.
  • Now, without tilting your head in any way, pull both your arms and your head backwards in attempt to form a straight line if someone was to look at you from the side. (This should cause you to puff your chest out a bit)
  • With your Arms and Head back, begin attempting to form very strong double chin. WITHOUT TILTING YOUR HEAD FORWARD. You should feel tension in the lower area of the back of your neck.
  • Hold this position for 2 minutes. Do this several times throughout the day.

Superman:

  • Lie face down on the floor. Extend your arms fully out in front of you.
  • Raise your arms, legs, and chest off of the floor and hold this for 2 seconds. (ALL AT THE SAME TIME) You should look like superman when he is flying.
  • Squeeze your lower back and exhale during the lift.
  • Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  • Do this several times with 5 second breaks between each movement. Perform this exercise every other day.

Back pain relief position: Sideways Sitting
Back pain relief position: Sideways Sitting | Source

Stretching is Crucial!

Here are the yoga positions that I use and trust for my daily routine. They come from Jasonyoga.com

My favorite yoga positions for stretching my back and neck
My favorite yoga positions for stretching my back and neck | Source

My top 5 Positions - Put Into a Routine:

Positions to use in an everyday routine (VIEW ABOVE DIAGRAM):

  • Downward-Facing Dog Pose
  • Forearm Plank
  • Sphinx Pose
  • Cat Pose
  • Child's Pose

How to use them in a cohesive routine (VIEW ABOVE DIAGRAM):

The best thing about all of these stretches is that they are super easy to do and require minimum prior flexibility. They are great for all ages.

  • First I begin by entering Downward Dog position for 30 seconds. (CONTROL YOUR BREATHING SLOWLY AND DEEPLY)
  • I then glide into the Forearm Plank position and try my best to hold this as long as I can. Every day I try to improve how long I hold this for. Currently I can hold it for about 1.5 minutes. Note: Holding a plank longer than 2 minutes is not beneficial.
  • Once I have exhausted my plank I then glide smoothly into the Sphinx Position. (STILL BREATHING). Here you want to place your arms flat on the ground and arch your back backwards as far as you can until your upper body is perpendicular to the ground. Hold this for 30 seconds or until fully rested from plank.
  • Once I have fully rested from the plank I will then lift myself slowly into the Cat Pose and proceed to hold this for another 30 seconds. By now everything in my back and neck feel loose and relieved. (Still breathing)
  • I then collapse gently into the Child's Pose where I finish out my routine for another 30 seconds or until whenever I feel like getting up.

Benefits:

Doing this everyday has brought tremendous improvement to my back and neck pain. Being a professional desk sitter, getting up occasionally to do these routines has made me feel a lot better. It relaxes you, resets your posture, and feels overall good.

Power of Stretching
Power of Stretching | Source

The Cure to Back and Neck Pain is a Cycle

This is not something you can just cure over night. It is however, something that you can improve in small increments over a long period of time. The best way to execute these routines is displayed above.

  • Start and finish every day and exercise with the yoga and stretching techniques I listed above. They will give you remarkable results over just a few months or even weeks.
  • Then you want to do implement a routine of exercises that works best for you. Whether it be at lunch or right before you sleep, the only way to reverse your bad posture is to actively work against it.
  • Another viable option is to invest some money into products that help you improve posture, invert your back, or massage your joints. I will provide a list below of all the things I use and trust on a daily basis. You may view them below.

A List of Viable Products That I Use Daily

This list includes an

  • Posture Correction Strap
  • Pillow Massager W/ Heat
  • Inversion Table

These are products I would recommend to anyone. My Co-Workers use these, my family use these. They are a staple in my life.

Posture Corrector

Andego Back Posture Corrector for Women & Men - Effective and Comfortable Posture Brace for Slouching & Hunching - Discreet Design - Clavicle Support…
Andego Back Posture Corrector for Women & Men - Effective and Comfortable Posture Brace for Slouching & Hunching - Discreet Design - Clavicle Support…
While these can be a little difficult to use in the beginning, they do wonders for improving posture. You can use them while you workout, you can wear them under your clothing (Hoodies Recommended), you can use them virtually any time you are lounging around your house. Despite them looking a bit interesting when wearing them, they are extremely beneficial. The way they work is that they create a lot of tension between my back and neck whenever I begin to slunch over. This reminds me to sit/stand straight up on a regular basis.
 

Inversion Table

Innova ITX9600 Heavy Duty Inversion Table with Adjustable Headrest and Protective Cover
Innova ITX9600 Heavy Duty Inversion Table with Adjustable Headrest and Protective Cover
The inversion table is my favorite way to end the day. The technique of resting your head off the edge of your bed is great. But using a back inverter is magnificent. This is quite literally one of those hidden luxuries that few people know about, but those who do, never look back. It relieves my back pain to the point where I feel like I just left my chiropractor. This is a worthy investment.
 

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    • profile imageAUTHOR

      Boris Whales 

      2 years ago

      Thank you for your feedback!

    • The Stages Of ME profile image

      Kathy Henderson 

      2 years ago from Pa

      Great tips in this Hub!

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