Treating back and neck pain
Back and neck pain is a common condition that affects individuals for short periods of time or chronically. Chronic neck and back pain is a recurring condition that may require months or even years of physical therapy, as well as regular exercise that is approved by your doctor. Short-term neck and back pain can be treated at home and does not need the help of a doctor unless you notice bruising or severe swelling or are unable to move your neck.
Instructions
1. Apply ice to your neck and back. Immediately after injuring your back and neck, or feeling neck and back pain, place an ice pack on the afflicted area. This will reduce swelling and pain. Place a towel or cloth between the ice pack and your skin to prevent frostbite. Leave the ice pack on for 15 minutes.
2. Apply heat to your neck and back. Use a heating pad or a hot-water bottle to loosen the muscles in your neck and back in order to reduce pain. Place a towel between your skin and the hot-water bottle or heating pad to prevent burns. Leave the heating pad on for 15 minutes. Switch back to ice if you still feel pain, and continue to alternate between the hot and cold treatments every 15 minutes.
3. Take two acetaminophen tablets. Acetaminophen can be purchased at your local drugstore or grocery store and is an over-the-counter muscle pain reliever. Take it with a full glass of water and on a full stomach to prevent irritation.
4. Gently stretch to loosen your neck and back. If you are able to move your neck and back, gently stretch their muscles by turning your head from side to side then tilting your ear to your shoulder on each side. If you feel extreme pain, do not attempt this step. If these exercises help your neck and back, repeat them every hour.
5. See a doctor if necessary. If you are unable to move your neck, notice bruising or severe swelling, or feel extreme pain when you move your neck, see a doctor as soon as possible. You may have injured a nerve or bone in your neck or back or torn a muscle. A doctor can determine the problem and, if necessary, recommend a physical therapist.
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