How to Treat Neck and Back Pain Naturally

Back and neck pain can have a big impact on your daily life, and make it hard to get from place to place. Although this pain may be a sign of a more serious condition, like spinal stenosis, a bulging disc, or spinal arthritis, it may also stem from your age and current lifestyle.^[1] Within a few minutes, you can try a variety of natural remedies that can alleviate some of the pain in your neck and back, which will help you lead a more relaxing and fulfilling life. While you should always discuss serious concerns and possible injuries with your doctor, you may be able to treat your symptoms from the comfort of your own home.

[Edit]Steps

[Edit]Getting Immediate Relief

1. Use a cold compress if you’re dealing with a recent injury. Fill a plastic bag with ice and wrap a clean towel around it. Place the ice on the affected area for 10 minutes, then remove the pack.^[2] Use ice therapy up to 3 times a day if your pain persists.^[3]
   
   • You can also use a bag of frozen peas or other vegetables instead of an ice baggy. Be sure to wrap a towel around the bag before you use it, though.^[4]
2. Apply a hot compress for existing pain. Check online or visit your local pharmacy and pick up a heating pad or hot compress for the affected area. Set a timer for 20 minutes, and leave the hot compress on the affected area for that amount of time. Be sure to remove the compress before falling asleep.^[5]
   
   • Talk to your doctor about what type of heat or cold therapy is best for your specific symptoms.
   • Compresses work especially well for lower back pain.
3. Use a TENS device to treat your neck and back pain. Search online or in your local pharmacy for a Transcutaneous Electrical Nerve Stimulation (TENS) device, which uses light amounts of electricity to soothe away the pain. Place the electrodes on the affected area, then power on the battery-operated device to start your treatment. Be sure to follow the provided instructions, or ask a doctor for advice if you’re unsure.^[6]
   
   • TENS units don’t work for everyone, but they might have positive results for you!
4. Visit an acupuncture professional to get rid of your pain. Check online to schedule an appointment with a specialist near you. See if the treatment provides any relief for your pain—if so, you may want to schedule a follow-up appointment, or figure out a regular treatment plan with the acupuncture specialist or your doctor.^[7]
   

[Edit]Stretching and Exercising to Alleviate Pain

1. Perform a simple stretch to ease your neck pain. Keep your head upright, then look forward. Pull in your chin and glide your head backwards in a straight line. Once you’ve moved your head back, hold it in place for 5 seconds. Repeat this stretch 5 times throughout the day to get the full effect.^[8]
   
   • Do these stretches on a daily basis and see if you notice a difference!
2. Do a bridge exercise to stretch your back. Set out a yoga mat or find another comfortable surface to use. Lay on your back with both feet planted on the floor and knees bent and pointing upwards. Engage your core and glute muscles, then lift your hips off the ground. Inhale and exhale 3 times before lowering your hips and bottom back to the ground.^[9]
   
   • Try to do 5 reps of this each day. As you feel more comfortable with the exercise, add a few more reps to your routine each day.
   • When you lift your hips, you should create a diagonal line from your shoulders to the top of your knees.
3. Prioritize regular cardio exercise. Talk to a healthcare professional about creating a workout plan, or develop an exercise plan on your own. Opt for exercise that gets your heart pumping, like going for a run or jumping rope.^[10] Ideally, aim to exercise around 150 minutes each week, or follow your doctor’s specific recommendations.^[11]
   
4. Perform regular strength exercises to reduce your pain. Find a comfortable surface to exercise on, then lay on your stomach. Lift yourself up so you’re only placing weight on your toes and forearms, then hold this plank position for 30 seconds. Give yourself 30 seconds to recover, then try another rep of this exercise.^[12]
   
   • Ask your doctor for specific strength training suggestions.
   • Side planks are another great way to build your strength.
5. Take up yoga to reduce your symptoms. Focus on easy exercises that work on stretching and strengthening the muscles around your back and neck. Specifically, look for poses or exercise that force you to focus on posture and breathing.^[13] If you don’t know how or where to get started, ask your doctor for advice.^[14]
   
   • It helps to work with a professional instructor, as they can make sure that your posture and form are correct.
6. Lose some weight to reduce your spinal pain. Work on maintaining a healthy diet and consistent exercise routine, which may help you lose a little weight. Talk to your doctor about making a customized workout plan that is designed for your needs that won’t put a lot of strain on your back and neck. Don’t be discouraged if you don’t see results right away—losing weight is a big endeavor, and it takes a lot of time and dedication.^[15]
   
   • If you weigh less, your back may feel a little less strained and sore.

[Edit]Making Diet and Lifestyle Changes

1. Opt for foods with anti-inflammatory qualities to reduce your pain. Fill your diet with lots of fresh produce, leafy vegetables, mixed nuts and seeds, healthy oils, and fatty fish. Add these foods into your meals on a regular basis—while you may not feel different at first, you may start to feel better several weeks or months. With this in mind, don’t go for greasy foods with a lot of trans or saturated fats, as these might make your inflammation worse.^[16]
   
   • Look for fruits and vegetables that are super colorful, like beets, blueberries, oranges, tomatoes, and strawberries. Additionally, be on the lookout for leafy greens, like broccoli, kale, and spinach.
   • Sardines, mackerel, and salmon are some great fatty fish that you can try.
   • Healthy oils are chock full of monounsaturated fats, like canola and olive oil.
   • Try to avoid foods made with refined grains, like white bread.
2. Choose foods that are high in calcium to ease pain over time. Opt for sardines, low-fat dairy, soybeans, and leafy vegetables to supplement your daily calcium needs. If you’re having some trouble getting your daily calcium requirement, ask a doctor if supplements or vitamin D pills are a good option for you.^[17]
   
   • Ideally, you need to consume at least 1,000 mg of calcium and 600 mg of vitamin D each day.
   • Calcium may help reduce your back pain if you suffer from a bone-related issue like osteoporosis.
3. Know your limitations when you go out and about. Don’t perform any tasks that put a lot of strain on your back and neck, like lifting a heavy box or pushing a piece of furniture. If you think you may be at risk for straining or further hurting your back, ask a friend or family member for help.^[18]
   
   • There’s no shame in asking for help! Your friends and family will be happy to assist, especially if it means preventing an injury further down the line.
4. Select comfortable shoes that don’t strain your back. Avoid stilettos and other high-heeled shoes that mess with your internal alignment. Instead, choose flat, comfortable shoes that don’t put a lot of strain on your lower back and spine. If you’re really attached to a certain pair of shoes, use special inserts that cushion your feet while you walk.^[19]
   
5. Get a good night’s sleep with a comfortable pillow and mattress. Choose a pillow and mattress that support your back and neck. If you share a bed with someone, make sure that there’s enough space for both of you to lie and rest comfortably. Select pillows that support your sleeping habits, instead of providing extra strain.^[20]
   
   • For instance, belly sleepers are better off sleeping with a flat pillow, along with another pillow under their tummy and hips. If you’re a side sleeper, you may want to support your spine by securing a sturdy pillow between your knees.
   • Try to not to sleep on a bunch of pillows, as this may strain your neck.^[21]
6. Fix your posture if you find yourself slumped a lot. Pretend that there’s a meter stick or other straight object going from your ears to your ankles. With this in mind, try to keep your shoulders, knees, hips, ankles, and ears all lined up in a straight line. Lift your head and keep your hips rigid so you can stand in a sturdy, comfortable position.^[22]
   
   • When you’re sitting, keep your feet parallel and flat on the floor. Try to keep your shoulders relaxed and your head facing forward, so you don’t feel slumped or uncomfortable.
   • Check here for several posture exercises that you can try: https://www.health.harvard.edu/pain/posture-and-back-health.
7. Use caution when trying popular remedies. Talk to a doctor and reconsider before using any herbal supplements or trying any other type of experimental remedy. Instead, use safe, medically-proven treatments to address your neck and back pain, like heat and cold therapy or regular stretching and exercise.^[23]
   
   • If your pain is very severe, your doctor may be able to prescribe more intense painkillers. Physical therapy or surgery may also be an option for more extreme cases.

[Edit]Seeking Medical Care

1. Go to the doctor immediately if you’ve injured your back or neck. If you hurt your back during a fall, car accident, or sporting event, see your doctor immediately to have your injury evaluated. They’ll make sure you don’t have a broken bone or more serious damage. Then, they’ll help you create a treatment plan to help you feel better.^[24]
   
   • Don’t try to treat an injury on your own. It’s possible that some injuries can get worse if you don’t get proper care.
2. See your doctor if you have numbness, tingling, or severe pain. Try not to worry if you feel any severe symptoms, as it’s possible that you have a pinched nerve. Visit your doctor to get a proper diagnosis so you can treat your symptoms.^[25]
   
   • Tell your doctor how long you’ve been experiencing these symptoms and what you think caused them.
3. Get immediate medical treatment if you have serious symptoms. While you don’t need to worry, severe symptoms may be a sign that something is wrong. It’s best to get checked out by your doctor to make sure you’re okay. You may need additional treatment to help you recover. Go to the emergency room or get a same day doctor’s appointment if you have trouble urinating, feel numbness in your legs, have a fever, feel weak, or experience other severe symptoms.^[26]
   
4. Visit your doctor if your pain doesn’t improve in 1 week. In most cases, your back and neck pain will improve in a few days with self care. If it persists or worsens, see your doctor to find out why. They can diagnose the cause of your back pain and help you find a treatment that helps.^[27]
   
   • Tell your doctor about the symptoms you’ve been experiencing, how long they’ve lasted, and what you think caused them. Additionally, discuss the treatments you’ve already tried.

[Edit]Tips

• Ask your doctor if anti-inflammatory or relaxant drugs are right for you.^[28]
• Keep your glasses prescription up-to-date, if you can. If your glasses are too weak, you may lean forward a lot and strain your neck.^[29]
• If you sit at a desk or computer a lot, use a chair that supports your neck and back.^[30]
• Consult a doctor or therapist and see if meditation is good option for your back and neck pain.^[31]
• Quit or cut back on smoking, which can cause some back pain over time.^[32]
• Lie in bed for a few hours if your pain is severe.^[33]

[Edit]References

[Edit]Quick Summary

1. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways-to-treat-chronic-back-pain-without-surgery
2. ↑ https://www.sja.org.uk/get-advice/first-aid-advice/how-to/how-to-use-a-cold-compress/
3. ↑ https://www.uofmhealth.org/health-library/tw4354spec
4. ↑ https://www.sja.org.uk/get-advice/first-aid-advice/how-to/how-to-use-a-cold-compress/
5. ↑ https://www.drugs.com/cg/warm-compress-or-soak.html
6. ↑ https://www.mayoclinic.org/diseases-conditions/back-pain/diagnosis-treatment/drc-20369911
7. ↑ https://www.health.harvard.edu/pain/home-remedies-for-low-back-pain
8. ↑ https://www.health.harvard.edu/pain/6-ways-to-ease-neck-pain
9. ↑ https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=5
10. ↑ https://www.health.harvard.edu/pain/home-remedies-for-low-back-pain
11. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
12. ↑ https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_spine.pdf
13. ↑ https://www.mayoclinic.org/diseases-conditions/back-pain/diagnosis-treatment/drc-20369911
14. ↑ https://www.health.harvard.edu/blog/yoga-and-back-pain-2018041413652
15. ↑ https://utswmed.org/medblog/alternative-back-pain-treatment/
16. ↑ https://utswmed.org/medblog/alternative-back-pain-treatment/
17. ↑ https://utswmed.org/medblog/alternative-back-pain-treatment/
18. ↑ https://www.health.harvard.edu/pain/6-ways-to-ease-neck-pain
19. ↑ https://utswmed.org/medblog/alternative-back-pain-treatment/
20. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460
21. ↑ https://www.health.harvard.edu/pain/6-ways-to-ease-neck-pain
22. ↑ https://www.health.harvard.edu/pain/posture-and-back-health
23. ↑ https://www.mayoclinic.org/diseases-conditions/back-pain/diagnosis-treatment/drc-20369911
24. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain
25. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain
26. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain
27. ↑ https://mayfieldclinic.com/pe-self.htm
28. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways-to-treat-chronic-back-pain-without-surgery
29. ↑ https://www.health.harvard.edu/pain/6-ways-to-ease-neck-pain
30. ↑ https://www.health.harvard.edu/pain/6-ways-to-ease-neck-pain
31. ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/back-pain/7-ways-to-treat-chronic-back-pain-without-surgery
32. ↑ https://utswmed.org/medblog/alternative-back-pain-treatment/
33. ↑ https://www.health.harvard.edu/pain/home-remedies-for-low-back-pain

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