Five Tips for Reducing Back and Neck Pain at Work and Home
Five Tips for Reducing Back and Neck Pain at Work and Home
When back or neck pain strikes, every movement can seem like a challenge. Pain can show up suddenly—sometimes from a specific movement, but often without any dramatic cause. In fact, many cases are linked to everyday habits we don’t think twice about.
“A lot of the back and neck pain we see isn’t caused by dramatic injuries, it’s caused by the everyday habits we don’t even realize we’re doing,” says Mesha Zeljkovic, PA-C, a physician assistant at University of Utah Health. “One of the biggest culprits is prolonged sitting at home or at work.”
Inconsistent exercise and certain lifestyle factors can also lead to back pain over time. Having poor spine hygiene, such as lifting with your back instead of your hips or staring down at your phone all day (also known as “tech neck”), are known culprits. Many people don’t know how to protect their spines until pain develops, but there are several ways to protect your back and neck before that happens.
1. Adopt Good Posture
Poor posture puts extra strain on the spine and weakens the muscles meant to support it. When someone has good posture, the body is aligned so that muscles and joints work efficiently.
But how do you know if you have “good posture?”
“When standing, ears should be over shoulders, shoulders over hips, and hips over knees, maintaining the spine’s natural curves,” Zeljkovic says. “When sitting, keep your feet flat, knees at 90 degrees, hips back in the chair, and support your lower back.”
Bad posture can often be linked to your workspace. Using a laptop that sits too low, a chair without support, or a workstation that forces you to twist like a pretzel can easily irritate your neck and back.
To improve posture at your workspace:
- Keep your monitor at eye level to prevent looking down.
- Position the keyboard and mouse so your elbows remain at a 90-degree angle.
- Sit with your hip back in the chair. Your chair should support the natural curve of your lower back.
- Keep your feet flat on the floor with your knees at 90 degrees.
Take breaks from sitting every 30–60 minutes, including during long drives. Strengthening your core, glutes, and upper back will help support alignment.
2. Strengthen Key Muscles
To maintain good posture throughout the day, you need to strengthen the muscles that support your spine. Consider incorporating strengthening exercises and stretches into your daily routines, such as:
- Chest stretches to open the front of the shoulders
- Hip flexor stretches to counteract the forward tilt from sitting
- Upper trapezius and levator scapulae stretches to ease neck and shoulder tension
- Thoracic spine extensions over a foam roller to improve upper-back mobility
- Planks and side planks for deep core stability
- Bird dog exercises for lumbar control
- Glute bridges to reduce lower-back strain
- Rows or reverse flies to activate the upper-back muscles that help maintain good posture
Zeljkovic emphasizes that exercise should be individualized. “What works wonders for one person might irritate the next,” he says. “For example, someone with a lot of arthritis in their back may struggle with extension-based moves like upward dog, even though that stretch feels great for others.”
3. Practice Good Spine Hygiene
At University of Utah Health, teaching good spine hygiene is central to rehabilitation. This means teaching patients how to move in ways that protect the spine:
- Lift by hinging at the hips and using your legs—not your back.
- Carry weight evenly across both sides of the body.
- Avoid head-forward posture when sitting, working, or driving.
- To get out of bed, roll onto your side or use a log-roll technique.
Your sleep position matters, too. Stomach sleeping forces the neck to rotate all night. Instead, try:
- Side sleeping with a pillow between your knees
- Back sleeping with a pillow under your knees
Both positions help maintain neutral spine alignment.
4. Stay Hydrated and Nourish Your Body
Spinal discs are mostly water, so hydration keeps them cushioned and flexible, reducing stiffness and strain. Well-hydrated muscles and soft tissues also move more easily and are less prone to tightening.
An anti-inflammatory diet supports long-term spine health. Aim for:
- Fruits and vegetables
- Omega-3 fatty acids
- Lean proteins
- Adequate calcium, vitamin D, and magnesium
These foods help reduce chronic inflammation, which can worsen pain and support strong bones and proper muscle function.
5. Manage Stress More Effectively
Stress can influence musculoskeletal pain.
“When we’re stressed, the body responds by tightening muscles, especially in the neck, shoulders, and back, which can worsen existing pain or even trigger new discomfort,” Zeljkovic says.
Chronic stress, anxiety, or depression can also lower pain tolerance, disrupt sleep, and make it harder for patients to stay active or follow rehabilitation programs, creating a cycle that perpetuates pain.
Activities that help build postural strength often help reduce stress as well, including:
- Walking
- Swimming
- Yoga
- Pilates
Know Your Treatment Options
“Early evaluation can help identify the cause, prevent further injury, and allow us to develop a safe, effective plan for relief and long-term spine health,” Zeljkovic says.
The Sports, Spine, & Musculoskeletal Program at U of U Health offers a wide range of treatments designed to help patients regain function, reduce pain, and improve mobility.
“Physical therapy with a focus on strengthening the core, glutes, and back muscles is a cornerstone,” Zeljkovic says.
If symptoms persist after six weeks of physical therapy, advanced treatment options may include:
- Cortisone injections to relieve radicular pain caused by nerve irritation
- Radiofrequency ablation to target nerves contributing to chronic arthritis pain
- Kyphoplasty for stabilizing compression fractures
- SI joint injections for sacroiliac joint pain
- Spinal cord stimulator implants for patients.
These treatments are most effective when combined with ongoing physical therapy and patient education to maximize function and long-term relief.
When to Seek Care
Seek immediate medical attention if back or neck pain is persistent, severe, or accompanied by warning signs that suggest nerve or spinal cord involvement, such as:
- Neck pain that is accompanied by loss of fine motor skills or hand weakness
- Symptoms of cauda equina syndrome, including severe leg weakness, numbness in the groin area called saddle anesthesia, or loss of bladder or bowel control
Even without these red flags, it’s a good idea to get checked out if your pain has lasted more than a few weeks despite rest and use of over-the-counter treatments.
“The most important thing to know about preventing back and neck pain is that small, consistent habits make the biggest difference,” Zeljkovic says.
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