The cause of back pain can still be a tricky thing to determine since it can derive from many factors such as strained muscles, diseases, injuries, spinal stenosis, vertebrae and so many more.

Even though it can be acute and last up to a month or more, usually the pain disappears without any treatment. However, in some cases, the pain can become chronic and then there is a need for additional testing.

Everyone has felt stiffness in their shoulder or neck at least once. The head always feels heavy and you often feel tired with your muscles and neck being stiff and causing pain.

Carrying heavy things and improper posture can also make your symptoms worse. Carrying heavy things and aging can even cause arthritis, and even activities such as heavy lifting exercise or irregular pain can be a cause for pain as well.

Tips for a Healthy Back

Exercise is always recommended in order to maintain a healthy back. As we all know, sitting weakens the waist muscles and can cause back pain.

It is recommended to get a new mattress if the one you currently have is older than 5 years. In some cases mattresses have been proven to improve the quality of life and eliminate back pain.

Sleeping on your stomach is also harmful for your neck and back so you need to avoid that too.

If you aren’t a sports person, it is okay to take regular walks for about 30 minutes every day. Hiking is another recommended activity that relaxes the back muscles.

Avoid lifting heavy objects. They can amplify the pain and deform your spine and are usually the cause of your pain.

If you must lift heavy things, bend your knees and crouch first. This will activate your thigh muscles and ease your lifting.

Back Pain Can Be Transmitted

Shoulders are the more specific joints with a wider range of movements. Pain in the shoulders can be caused by:

  • Stretching
  • Dislocation
  • Stiffly shoulders
  • Fractures bones in the hand
  • Unstable shoulder joints

Possible Causes of the Spread of Neck Pain

Neck pain is either acute or chronic. Here are some reasons that neck pain can be caused from:

Stretching or damage of the structure of the neck region such as tendon, muscle or ligament, is the most common cause of neck pain.

Risk factors that can lead to stretching and cramping of the neck muscles are:

  • Poor posture while sitting
  • Lack of physical activity
  • Long term sitting
  • Poor posture during sleep

How to Reduce Pain at Home

  • You should put cold or hot compresses on the painful area. Make sure to repeat the procedure for around 2-3 hours. It has been medically confirmed that hot and cold compresses can effectively reduce the pain.
  • Do exercises for your back and neck every day. It will strengthen your neck and back muscles, and reduce the pain.
  • Massage is a great way to relax your neck and back muscles and to reduce the pain.
  • It is very important to change your pillow and the position you sleep in as well. It is recommended to use a feather pillow or a memory foam pillow which will adapt to the shape of your neck and head.

Avoid high and hard pillows and use a pillow which allows your neck to be positioned higher than your head. If you are travelling a long distance, make sure to use horseshoe cushion so you can provide good support for your head and neck.

  • Eliminate stress! Maybe you will not believe it but stress is the major reason for stiffness and back pain. Perform relaxation exercises such as yoga and meditation.

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