8 New Year’s Resolution Tips to Reduce Chronic Neck & Back Pain

  1. Exercise and Stretching
  • Walk 3-4x per week with a good pair of walking shoes
  • Consider joining a Yoga or Tai Chi Class
  • Strengthen you core back muscles
  1. Work on your Posture
  • Poor posture while sitting hunched over, standing hunched over , and sleeping on your stomach can put abnormal mechanical strain on your spine and joints
  1. Reduce the amount of time you spend sitting
  • Sitting enhances the pressure and strain the spines discs and joints
  • Stand up every hour and stretch
  1. Get Plenty of Healthy Rest
    1. Avoid the use of electronics when it is time to sleep
    2. Be sure your mattress is spine supportive and you are not using too many pillows
    3. Try to get 7-8 hours of sleep per night
  2. Exercise your Mind through deep breathing or mindfulness meditation. It can reduce muscle tightness, stress, and chronic pain.
  3. Stop Smoking
  • Smoking perpetuates back pain by reducing blood supply to the spine
  1. Stay Hydrated, Eat Better and Lose weight
  • Hydration is vital for a healthy spine and your joints, aim to drink 8 cups per day (64 oz.)
  • Switch to the Mediterranean Diet, it reduces inflammation and can help you lose weight
  • Eat a colorful diet that includes fruits, vegetables, and whole grains
  1. If your pain is chronic and not resolving, see your health care provider