Q: How can I take care of a sore back/neck at home? Often times from sitting for prolongued periods of time, I experience a stiff neck/upper back. Because I am sure it's from sitting, I do not feel the need to see a chiropractor. What can I do at home to relieve some of the tension I am experiencing? My name is Neil. I practice as a physiotherapist and accredited exercise physiologist. I like the phrasing of your question!! Often people experience low, middle or upper back and neck pain due to being in the one position for a prolonged period. This can develop in as short as 30 minutes! Often sitting is more aggravating than standing. Our bodies were built for a standing posture and are thus are more suited to withstand these postures for a prolonged period. Also, our bodies were built to move, not to be still in the one spot for an extended period of time. So being a little active during the day is a great way to manage spinal pains! A few strategies to manage your upper back and neck are as follows: 1. Use a lumbar support when sitting - a cylindrical foam pillow placed at the level of where a belt would sit helps to support an improved posture of the spine - available from most physiotherapy practices. 2. Take a break from sitting every 30-60 minutes - simply standing up and taking a short stroll - 1 minute - can be