Simple self-care techniques can help relieve these common problems. But for chronic or severe pain, see your doctor first. A muscle may be in spasm, a ligament may be stretched, or a nerve may be irritated. To lessen mild back or neck pain, sleep on your side with knees bent or on your back with a pillow under your knees. Choose a firm mattress, and a pillow which is not so thick that your neck bends.
Stress often causes back and neck pain.
Learn relaxation techniques such as deep breathing to relieve the pain. If you work at a desk, make sure your chair is comfortable. Specially designed back cushions can help. Your desk, computer and work surface should be at a comfortable height. Take short stretch breaks every half hour.