6 Ways to Reduce Back and Neck Tension

6 Ways to Reduce Back and Neck Tension

With a surge in the population now working remotely, there’s been some crazy polls taken that 70% of remote workers are experiencing pain in the neck.  Don’t believe it? Here are the shocking numbers: Working from home is a literal pain in the neck

What’s even scarier is when we were on the search to find effective back pain relief solutions, the top 3 recommended results included “over the counter medication”, “prescription pain relievers”, and the most shocking of all “prescription antidepressants”.... for back pain? There have to be better solutions than this.

So what do we do? I am sitting here at the laptop as we speak attempting to combat that hunched back habit. I did some more digging and decided to put a list together of things to try before grabbing the prescription bottle.


  • Movement & Core work  

  • This may come as a shock, but that is correct- take a walk every few hours, even if you are answering emails on the walk. When you are seated at a desk, make an effort to engage your core and sit up straight with a neutral neck. Low back pain can often be the result of a weak abdomen, especially after hunching at a desk for 8 hours. Try exercises daily to squeeze the core repeatedly even when seated. 

  • Incorporate Anti-Inflammatories into Diet

  • Pain usually stems from inflammation building up in a certain area. In order to reduce an inflammatory response, add herbs and supplements like turmeric, clove, oil of oregano, cinnamon, glutathione, vitamin D, collagen, and milk thistle. Also try to avoid consuming inflammatory oils like safflower/ sunflower/ canola / vegetable oils. Instead try avocado oil, coconut oil or grass fed Ghee. 

  • Use a tool
  • Use a tool? What kind of tool? Grab something that the athletes are using for recovery and you’ll be surprised at how well they work. Whether it’s a foam roller, an Akuspike ball, or Theragun- the purpose is to increase circulation through the muscle to the surface of the skin for better recovery and healing. Get in a habit of gently working the problem area everyday.

  • Use a heating pad
  • Slide a heating pad in between your chair and spine while sitting upright. Using heat in this region will allow the muscle to loosen up. After 30 minutes using the heating pad, lay down on the floor and begin to move through some stretches slowly that feel good. Target spinal twists. The heating pad is also great to use when laying down in bed for tension release as well.

  • Acupuncture

  • If you are willing to spend a bit of money on some additional therapies, before hopping on a prescription, acupuncture might be perfect for you. Acupuncture is a chinese therapeutic practice that targets certain areas for emotional and physical relief. We hold onto both of those types of traumas in the body and acupuncture is designed to address those energy channels. You can also explore the Aku Mat for an at home tool at your fingertips. 

  • Biofeedback 

  • Ask your doctor about biofeedback therapies. Biofeedback is used in a number of different ways, one of which is to treat stress, tension, and pain. Electrical sensors are connected to various parts of your body and provide feedback based on your physical responses. During a session, you may practice meditation, visualization, and breathing exercises. 

    Try some of these alternative therapies, and of course let us know if these have helped you.