Among adults, 60% to 80% will experience back pain and 20% to 70% will experience neck pain that interferes with their daily activities during their lifetimes. At any given time, 15% to 20% of adults will report having back pain and 10% to 20% will report neck pain symptoms. according to the National Library of Mendicine.

With the rise of screens and stationary work environments back and neck pain can affect the majority of those who do office work or regularly use electronic devices. While side effects and symptoms can range from mild to severe, some who work long hours may need to plan how to manage pain symptoms responsibly.

Although you may be tempted to rest or sleep, medical professionals recommend you keep active and do routine exercises or stretches. Bed rest over 48 hours for those who have undergone surgery can experience back pain that can interfere with daily and leisure activities.

Extended sessions on mobile phones, tablets, or computers sometimes cannot be avoided in our daily lives.

Developing routines and better habits regarding health are essential for addressing symptoms of neck and back pain. With the right knowledge you can begin incorporating lifestyle changes along with pain remedies, stretching, and stress management for better work productivity and life fulfillment.

Practical Pain Management

Clarify what the source and cause of the pain is:

●Misalignment of the spine will cause muscles to continuously fire and become stiff or rigid ●Pain in the lower lumbar area of the spine from sitting ●Upper Back and Neck Pain located in the Scapular region or near shoulders

Change your approach once you understand where the source of the pain is from in the spine (for example; misalignment or to wear on discs) or if it has progressed to more concerning issues like muscle spasms. Do not over stretch as this can cause further complications.

Back and neck pain are typically the result of muscle and tissue groups compensating to keep alignment. If you are recovering from surgery, there may be a need for a fullscale pain management plan. Consult a professional to help choose the right combination of solutions for you.

Sitting at a computer - Shoulders back, lower back supported, feet level to the ground, neck upright and evaluate your posture or ergonomic workspace design

Sleeping - Sleeping with proper head, neck, and shoulder support from pillows and in correct position, minimize sleeping on stomach or side if experiencing pain.

Phone use - Rotate to other devices if needed every 30-45 minutes. Use device stands if watching videos.

For more information about treating chronic neck and back pain visit our "joint and Arthritis" page.