Natural approaches to managing neck pain and stiffness

Your spine helps you stand, walk, and move. You use it in every part of your day. When you take small steps to protect it, you feel better and move with less strain. Many people only think about their spine when they feel pain. You can avoid many problems when you build simple habits that keep your back strong.

Your spine has many small bones called vertebrae. These bones stack in a line. Soft discs sit between them to help your body bend and twist. Muscles around your spine support the whole structure. When you use these muscles in a steady way, you protect the bones and discs. When you sit or move in a slouched or twisted position for long periods, your muscles work harder than they need to. This can lead to soreness.

You can start with your daily routine. When you sit, keep your feet flat on the floor. Keep your knees level with your hips. Use a chair that supports the natural curve of your lower back. If your chair does not give that support, place a small pillow behind you. Take breaks every 30 to 40 minutes. Stand up, stretch your arms, and roll your shoulders. Short breaks reduce strain and help your muscles stay active.

Your backpack or bag also affects your spine. If you carry a heavy backpack on one shoulder, the weight pulls your spine to one side. Use both straps and tighten them so the pack sits in the middle of your back. Keep the weight of your pack at less than 10 to 15 percent of your body weight. For example, if you weigh 120 pounds, your pack should stay under 18 pounds.U+000AYour phone can strain your neck. Many people tilt their heads forward while looking at a screen. This position puts extra force on the neck. Hold your phone at eye level. If you use a tablet or laptop, prop it up so your eyes stay forward, not down.

You strengthen your spine when you stay active. You do not need hard workouts. Short walks help keep your back muscles steady. Simple bodyweight exercises also help.

Try:
• A plank for 10 to 20 seconds
• A wall sit for 20 to 30 seconds
• Slow knee lifts while holding a chair for balance

These movements teach your core muscles to support your spine. Start with a few minutes each day. Add time when you feel ready.U+000ASleep also shapes how your spine feels. Use a pillow that keeps your neck in line with your back. If you sleep on your side, place a small pillow between your knees. This keeps your hips level. If you sleep on your back, place a pillow under your knees.

If you feel sharp or lasting pain, talk withyour chiropractor. A chiropractor can check for injury, teach safe movements, and guide you through a plan that fits your body. Small steps help your spine stay rong. When you sit well, move often, carry weight in a balanced way, and use simpleexercises, you take care of your body every day