Suffering with back or neck problems can be extremely painful. Try some of the following tips to get your back and neck pain attack under control:

  • Go to bed but not for too long. Limit bed rest to two to three days to calm down your back and neck pain.

  • Use ice or heat. Both ice and heat can reduce muscle spasm and make you more comfortable.

  • Use anti-inflammatory medication. Unless you have a medical reason for not taking over-the-counter anti-inflammatory medication, Advil, Nurofen, Motrin, Brufen, and other medications work very well for pain. Try aspirin or paracetamol as a painkiller first, though.

  • Start moving around, even during the bed-rest phase. Gradually increase your activity as soon as you can – walking is one of the best and safest exercises.

  • Return to normal activity. Gradually increase your activities until you return to normal levels.

If this self-management approach to your back or neck pain doesn’t provide significant relief after about a week, see a doctor.