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BACKACHE AND STIFF NECK
Your back is sore, or you wake up with a stiff neck. Simple self-care techniques can help relieve these common problems. But for chronic or severe pain, see your doctor first.
Facts About Back & Neck Aches
Back and neck aches can be caused by sleeping on a soft mattress; muscle strain; poor posture; the wrong kind of chair; car or other accidents; stress; kidney or disc problems. A muscle may be in spasm, a ligament may be stretched, or a nerve may be irritated.
Daily Self-Care
To lessen mild back or neck pain, sleep on your side with knees bent or on your back with a pillow under your knees. Choose a firm mattress, and a pillow which is not so thick that your neck bends. Stress often causes back and neck pain. Learn relaxation techniques such as deep breathing to relieve the pain. If you work at a desk, make sure your chair is comfortable. Specially designed back cushions can help. Your desk, computer and work surface should be at a comfortable height. Take short stretch breaks every half hour. Learn to lift properly, by bending your knees and not your back. Avoid wearing high heels or keeping your wallet in a hip pocket; both can throw the back out of alignment.
For Your Back
Lie down with knees bent, feet flat on the floor. Bring one knee to your chest, hold it for several seconds. Return foot to the floor, repeat on the other side.
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