As we get older, it’s impossible to avoid some inevitable pain issues within the body. Most often, these pains will come from the back and neck areas. Even the slightest thing like sleeping in the wrong position or turning your neck too quickly can easily flare up your spine and bother you for days, or even months.

In order to avoid this pain in the neck (pun intended), here are a few simple ways to help ease neck and back pain.

1. Work on Your Posture: Bad posture not only often causes soreness and pain in the upper body, but it’s also been said to cause fatigue, a negative mood and increased stress. Trying to fix your posture can be extremely difficult if you’re in the habit of sitting a certain way, but learning to sit up straighter can make an immense difference in your overall wellbeing. If you’re working a typical 9-5 desk job, it can be easy to slip back into a hunch. Fortunately, there are a couple of easy things that you can do to help fix that. Try using a lumbar support pillow, as it will help to relieve any back pain you feel along with helping to correct your posture. Another easy trick is to always try and keep your ears in line with your shoulders. This is an easy way to know if your spinal posture is too far forward or backwards. There are stretches that you can do at your desk, as well, to help keep your posture in line. These stretches are easy, quick and effective in relieving pain.
2. Change your Sleep Position: Given that we spend a third of our lives sleeping, it only makes sense that the sleep positions we get into can make a huge impact on our back and neck. If you’re feeling strain on your neck, try to adjust your pillow so that it’s not placed too high under your head—having your neck propped too high for the night can result in neck stiffness. Sleeping on your side is another common recommendation, as it will help to keep your spine aligned. If you prefer to sleep on your back, place a pillow under your knees to give you extra support and maintain the natural curve of your back. Avoid sleeping on your stomach, especially if you’re having neck pain, as sleeping face-down can give put serious strain on your neck muscles.
3. Get a Massage: Not only is this a great way to treat yourself, but massages are also effective at relieving any back or neck pain that you might have. How often you should go depends on the severity of your pain. For someone with a typical desk job, it’s recommended that you go biweekly or monthly. If you’re someone who suffers from chronic pain, it’s suggested to go weekly or biweekly. If you’re concerned about cost, there are many spas that will offer monthly memberships that will make taking care of your body more cost-effective.
4. Wear the Right Bra: Women who wear bras will understand the importance of having a properly fitting, high-quality bra. Having the wrong-fitting bra can cause huge problems in terms of pain, not only for your back and neck, but also for your breasts and shoulders. When looking for a bra, it’s important to look at how all the facets of the bra fit, including the band, cups and straps. The band should feel like it’s supporting the weight of your breasts while not digging into your ribcage. The cups should fully cover your breasts while also feeling like they’re resting on a supportive pillow. The straps of your bra shouldn’t feel like they’re digging into your shoulders. If they are, loosen them to a very light pressure. If your bra meets all of these specifications, you’ll be sure to eliminate some of your back pain.

With just these few easy tips, you should begin to see relief from daily neck and back pain.