6 ways to get relief from Headache, Neck Pain and Back Pain right now

Living A Pain-free Life!

Managing pain at home can be difficult, especially if you don’t want to seek out medical help every time. Pain can hold us prisoned at home, unable to do any of our favourite activities. It is a problem that affects all age groups and no one can escape from it. We review top three most common kinds of pains and what are the quick things you can do to avoid or curtail them.


Headaches are the most common type of body pains and can often be treated at home. Here are some tips for headache relief:

  1. Close your eyes and rest. This is an effective headache treatment for a migraine headache and can help ease a tension headache as well. Sit in a quiet, dark room with your eyes closed and just relax for a bit. Sleep frequently diminishes or eliminates the pain.

  2. Massage your neck and temples. Rubbing your neck and temples can improve blood flow and soothe tension headaches.

  3. Warm up your neck Try putting a heating pad or a warm cloth around your neck and the base of your skull to ease tension headaches. An ice pack or cold compression are also good ways to treat any a headache.

  4. Relax. Meditate, breathe deeply, and try to visualize a peaceful image.

  5. Minimize stress. If you have a bad headache, try to step away from stress, literally.

  6. Watch what you eat and drink. Experts advise that regular meals are important, especially for people who get headaches from low blood sugar.


Neck Pain:
Neck pain or a stiff neck are extremely common and can affect your life in so many different ways. Try and take these simple steps to manage your pain:

  1. Try holding a hot water bottle or heat pack to your neck – this can help reduce the pain and any muscle spasms, although some people find that cold packs offer better relief.

  2. Sleep on a low, firm pillow at night – using too many pillows may force your neck to bend unnaturally.

  3. Check your posture – bad posture can aggravate the pain, and it may have caused it in the first place.

  4. Avoid driving if you find it difficult to turn your head – this may prevent you from driving safely in traffic.

  5. If your neck is stiff or twisted, try some neck exercises – gently tense your neck muscles as you tilt your head up and down and from side to side, and as you carefully twist your neck from left to right; these exercises will help strengthen your neck muscles.

  6. If it gets worse you can take any over-the-counter muscle relaxants, however, you must first consult your doctor or physiotherapist regarding the same.


Back Pain:

Back pain is ranked second only to headaches as the most frequent cause of pain. Here are some tips on how to get immediate relief:

  1. Keep active and moving even when you have pain. Gentle walking and stretching will prevent stiffness. Also, try to avoid long periods of bed rest as this is counterproductive.

  2. Always lift and carry objects close to your body, bend your knees and your hips not your back and never twist and bend at the same time.

  3. Try to maintain a healthy diet and lifestyle as this will help prevent back pain. Quit smoking as it increases your chances of developing back pain.

  4. Carry the load in a rucksack and avoid carrying single sling bags.

  5. Always try to maintain good posture. Avoid slumping in your chair, hunching over your desk and walking around with your shoulders hunched up.

  6. Always use a chair with a backrest and sit with your feet flat on the floor or on a footrest. Don’t forget to change your sitting position every few minutes.


This article has been written under the guidance of expert physiotherapists at Reliva Physiotherapy. Please visit them at www.reliva.in or call 090280 02444 for a free doctor consultation at the Seniority Experience Zone.

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