Most neck and back pain will get better with time. However, there are many kinds of alternative and home neck pain therapy to help speed the recovery time and prevent further problems. The first thing to do in the case of acute pain is to stop excess physical activity and make sure to consult your health professional for an accurate diagnosis. One thing to note, complete bed rest has been found to be ineffective and may prolong the problem. New evidence shows that maintaining some level of activity will help to relieve neck pain and also to relieve lower back pain. I have found many of the following ideas to be helpful in relieving my neck and back pain, and sometimes combining a few treatment options is the most effective way to manage pain. I hope this some of these ideas will help you as well.

1. Help My Neck Hurts
Alternative and home neck pain
therapy

2. Alternative and home neck pain therapy
• Most neck and back pain will get better with time.
• However, there are many kinds of alternative and home neck
pain therapy to help speed the recovery time and prevent
further problems.
• The first thing to do in the case of acute pain is to stop excess
physical activity and make sure to consult your health
professional for an accurate diagnosis.
• One thing to note, complete bed rest has been found to be
ineffective and may prolong the problem.
• New evidence shows that maintaining some level of activity
will help to relieve neck pain and also to relieve lower back
pain.

3. Ideas to relieve neck and back pain
• I have found many of the following ideas to be helpful in
relieving my neck and back pain, and sometimes combining a
few treatment options is the most effective way to manage
pain. I hope this some of these ideas will help you as well.
 Over the counter pain relievers
 Hot and Cold
 Meditation
 Stretching exercises
 Massage therapy
 Moderate physical activity

4. Over the counter pain relievers
• Over the counter pain relievers such as Tylenol or Advil may
help when pain is acute.
• Topical anesthetics creams or pain patches may be helpful.

5. Hot Therapy
• Many patients find that heat therapy is soothing for a painful
back or neck.
• Heating pads or disposable heat packs can work. For e.g.
traditional hot water bottle
• Many find relief from hot baths or a soak in a Jacuzzi.

6. Cold Therapy
• Applying cold packs is another way to find relief.
• Some doctors recommend applying cold packs alternately
with heat packs.
• Ice packs or frozen peas may be used for applying cold.
• Cold packs should not be used for longer than 15 to 20
minutes at a time.
• Longer use may cause skin damage.
• Try both heat and cold therapy to see what helps you.
Alternating between hot and cold can often be very effective,
especially if your neck pain is acute.

7. Meditation
• Meditation is used by many people to manage stress, which
can aggravate the pain.
• Meditation can also be helpful to take the patient’s mind off
the pain.
• There are many good meditation CD’s available on the market
to help you.
• Relaxing your muscles can really make a difference in your pain
level.

8. Meditation
• Personal experience
 I listen to this audio CD -
A Guided Meditation for Relaxation, Well Being and Healing
regularly (or whenever I feel the tension in my neck and
shoulders getting bad) which really helps. I find it difficult
to relax my muscles on my own.

9. Sleeping
• Sleeping on your back with a pillow under your knees may be
more comfortable when your back is painful.
• Many people find that sleeping on the side with a pillow
between the knees is also helpful.
• A good mattress and pillow are essential both to relieve pain
and to prevent further back and neck problems.

10. Sleeping
• If a new mattress isn’t an option, try a
memory foam mattress topper that is ideally at least 3″ thick
like this one.

11. Stretching exercises
• Stretching exercises are also helpful.
• If you have seen a physical therapist, follow the instructions
the therapist has given.
• There are many web sites that contain instructions for
stretches to relieve and prevent back pain and neck pain.
• There are stretches for people who sit at desks for long
periods as well as stretches to do before beginning other
activities.
• Proper posture when sitting and standing is also important.

12. Stretching exercises
• I really love Esther Gokhale’s book and DVD on posture (
Back Pain: The Primal Posture Solution DVD), which really
teaches you how to move, sit, and stand in a way that takes
the strain off your neck and back.

13. Massage therapy
• Massage therapy has been shown to be good for painful backs
and necks.
• It has the added advantage of relaxing the patient as well as
increasing flexibility, relieving depression, and improving
sleep.
• Make sure your massage therapist is aware that you are
experiencing pain.

14. Massage therapy
• If you aren’t able to get a massage or afford one regularly, a
good investment is a neck massage pillow. I use this one
(HoMedics SP-20H Ultra Plus Shiatsu Massage
Pillow)regularly to ease the muscle tension in my neck.

15. Moderate physical activity
• Moderate physical activity such as walking for about 2 and a
half hours total a week can strengthen muscles and helps
relieve stress which can aggravate the problems.
• Some activities such as jogging, running, golf, and football
should be avoided until acute pain has subsided, but
swimming is an excellent low impact activity to stretch the
muscles.

16. Some Additional Points
• If you are overweight, do your best to get to a healthy body
weight to avoid excess strain on the back and neck.
• It has been found that smoking leads to discs that degenerate
due to a reduction in oxygen reaching the tissues so quitting
the habit would be beneficial if you are a smoker.
• As with any physical problem, prevention is more effective
than a cure.

17. • You can find many other articles on
http://helpmyneckhurts.com/ helping you with
suggestions on treatment, therapies, and ways to
deal with your pain.
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18. Thank You!