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.
Although it may be acute and last up to one month or more, in most cases, the pain goes away spontaneously without any treatment. However in some rare cases, the pain becomes chronic and needs 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.
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:
- 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
Put cold or hot compresses on the painful area and repeat the procedure for around 2 or 3 hours. Hot and cold compresses have been medically confirmed to efficiently reduce pain.
Exercise your neck and back movement properly every day. It will significantly reduce the pain and strengthen the neck and back muscles. Exercise has also been shown to reduce the risk of chronic pain.
Massages are an excellent way to relax the back and neck muscles and reduce pain. If you can’t visit a professional masseur, get a massage from someone close.
Change both your pillow and the position you sleep in. Use a feather pillow or a memory foam pillow that adapts to your shape of neck and head. Avoid hard and high pillows since they cause the most neck pain. Avoid sleeping sideways as well since it might lead to curving of the spine. Use a pillow where the neck is positioned higher than your head. Also if you’re travelling a long distance, use horseshoe cushion to provide good head and neck support.
And last but most important – eliminate stress. Believe it or not stress is the number one enemy that causes stiffness and back pain. Practice lots of relaxation exercises like meditation and yoga.