Category Archives: Neck Pain

Tips, products, and exercises for the prevention and relief of neck pain.

4 Tips For Sleeping With Neck Pain

Is neck pain keeping you up at night? While there are some factors, such as arthritis and aging that are out of your control, there are a few ways to prevent neck pain so you can be on your way to a better night’s sleep.

Find your perfect pillow

A supportive pillow is essential for a good night’s sleep, free from pain. If your pillow is too low, or too high, it can cause your neck to become bent abnormally causing neck and shoulder muscles to strain. When a pillow fits our body type, our head, neck, and shoulders are aligned to relieve pressure points throughout the night.

Follow these guidelines based on your sleeping style when choosing your pillow:

  • Sleeping on your back: Look for a medium support pillow that maintains the natural curvature of your head, neck, and upper spine, such as the TEMPUR-Neck Pillow, throughout the night.
  • Sleeping on your side: Choose a pillow that is high with firm support to cradle the neck, head, and shoulders. The CountourSide Pillow by Relax The Back uses a memory foam contour and shoulder cradle to provide correct support for proper spinal alignment.
  • Sleeping on your stomach: This position is not recommended as it can cause strain on the back and neck muscles.

Put your phone away

Many of us are guilty of checking our phones before we go to sleep. This not only inhibits sleep due to the blue light our phones emit, blocking our body’s release of melatonin, it also leads to neck and shoulder strain caused by the position of our heads while looking down at our phones. Try putting your phone, and all other electronics, away 90 minutes – 1 hour before you go to bed. Alternatively, if this is unrealistic for you, download an app for your phone or computer, or use already installed settings, to turn your devices on “Night Shift” an hour before bed. This adjusts the color temperature on the screen to cut down on the blue light exposure.

Sleep hygiene

It can be a vicious cycle. Neck pain makes it difficult for you to sleep; lack of sleep can cause pain to worsen. Take a look at your current sleep habits. Be sure that you are going to bed and waking up at the same time every day, including weekends. Avoid caffeine and alcohol a few hours before you go to bed and exercise on a regular basis. These, paired with a supportive pillow and mattress, can all help improve your overall quality of sleep.

Neck stretches before bed

Loosen tight muscles with simple neck stretches. Strengthening your neck with certain exercises can also help prevent pain making it easier for you to fall asleep and stay asleep.

Visit your local Relax The Back location to be fitted for your perfect pillow. We have an assortment of products that can assist you, including Dr. Riter’s REAL-EaSE Neck Support, which is the most advanced neck support available. REAL-EaSE cradles your neck along the base of the skull for maximum pain relief and allows neck and shoulder muscles to rest in a fully relaxed position. We understand everyone has a different body type and sleep style. Through one-on-one support, we will help you find a pillow that fits all of your comfort needs. Stop by to test out the different styles, shapes, and brands.

If switching your pillow and sleep position, performing stretches, or improving your sleep hygiene do not provide relief, consider speaking with a physical therapist or your doctor. There may be an underlying chronic condition that should be treated.

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5 Reasons You Have A Stiff Neck

5 Reasons You Have A Stiff Neck

Neck pain is never a pleasant experience. Tense, sore muscles make it difficult to do even the simplest everyday tasks. A stiff neck can also make it harder to get a restful night’s sleep. There are a number of different reasons you may be experiencing this pain. Thankfully, there are also numerous ways to treat non-severe neck pain.

Here are a few common reasons you may have a stiff neck.

Causes of a stiff neck

  • Injury: Any accident that causes your head and neck to jerk around forcibly could lead to stiffness due to injured muscles and ligaments in your neck. A fall, car collision, or getting hit while playing sports are possible instances where this type of injury would occur.
  • Pinched nerve: A pinched nerve can be caused by accidents where you herniate a disk or by arthritis. In these cases, neck stiffness can radiate into your arms and your legs.
  • Stress: Every one’s body handles stress differently. While some may feel back pain, grind their teeth, or get tension headaches, others may carry their stress in the upper back and neck. Stress can cause muscle to become tense. If you are feeling stiffness in your neck, consider your stress levels as a potential cause.
  • Fibromyalgia: This common arthritis-related symptom causes joint and muscle pain, fatigue, and stiffness. If you suffer from fibromyalgia, try these tips to help cope.
  • Muscle Spasm: Repetitive activity or any movements that puts your neck in an awkward position for a prolonged amount of time can cause neck muscles to spasm. For example, having your computer screen placed too high causing you to look up to do work could cause neck stiffness.

At- Home treatment for neck pain

  • Ice and heat therapy: Within the first 48 -72 hours, use cold therapy tools, such as the PROTOCOLD Therapy Pads, to reduce inflammation. After this time period, soothing heat will keep inflammation down, improve blood circulation, and release tension in your neck muscles. Try our Far Infrared Heat Wrap to find relief.
  • Ergonomics: Proper workstation setup is key to having a productive, pain-free day. Everything from your monitor placement, to where you put your mouse, to the height of your chair will affect comfort levels as well as how much strain is placed on your muscles and joints. Here are a few tips to setting up an ergonomic workstation.
  • Exercise: Simple stretches can help relieve tension and reduce stiffness in your neck.
  • Pillows: Use a supportive pillow that is fitted to your body type to avoid strain and discomfort throughout the night. The proper pillow aligns your head and spine for maximum comfort and pressure relief.
  • Massage: Gentle massage helps to increase blood flow to neck muscles to release tension and provide comfort. Our Epulse Neck and Shoulder Massager’s body-hugging design provides targeted relief.

We recommend consulting a physician if your pain is extreme or you find your symptoms worsening. It is always important to speak with a doctor before starting any new routines or health regimens.

Simple Stretches for Neck Pain

Neck pain is a common complaint among many Americans. Neck pain can be caused by a previous injury, poor posture when using computers, tablets, or smart phones, or even sleeping in an odd position. Not only is the pain bothersome, it can also lead to headaches and more pain in the upper back.

If you’re suffering from neck pain at the office, your workstation setup may be the culprit. Using pillows that are not fitted to your body type will also lead to strain and discomfort throughout the night and into the next day. Injury from an accident can flare up during weather changes, times of stress, or when your neck is being overworked instead of resting the muscles.

Simple stretches for neck pain can help relieve tension and aches almost instantly. PopSugar put together a great guide to follow the next time you’re experiencing neck pain.

While these stretches can help with relief in the short-term, there are further measures you can take to relieve pain and discomfort in the long-term. Visit a local Relax The Back store to speak with one of our trained specialists who can help you find lasting relief from neck pain. Let them show the proper desk set up to prevent pain throughout or day and fit you for a pillow that fits your size and the way you sleep to ensure your best night’s sleep. Our neck therapy products, supportive pillows, and massage tools are just a few of the many solutions we can offer.

Simple Stretches for Neck Pain

6 Techniques For Pain-Free Gardening

gardeningSpringtime and warmer weather are officially here, which means more time spent working out in the yard. While gardening is a therapeutic and leisurely activity, it can lead to muscle aches and pains. Back pain is especially common after having spent less time being physically active during the cold winter months. Kneeling over to weed, dig, mulch, and plant, moving wheelbarrows, and wrangling hoses puts strain on your shoulders, spine, and low back.

Fortunately, there are techniques that help prevent pain so you can continue enjoying and cultivating your beautiful yard.

  • Avoid repetition: Stiffness and soreness is often linked to repetition of the same task over and over again, for long periods of time. Break up your time spent in the garden to reduce muscle strain and feeling overwhelmed. Set aside time to alternate between different tasks: weed for an hour, rake for an hour, plant for an hour, water for an hour.
  • Stay hydrated: Aim to drink 6oz of water every 20 minutes if you are working hard and sweating. Drinking plenty of water will help you maintain energy levels throughout your gardening while also keeping joints and muscles lubricated. Be sure to take breaks every 30 minutes to an hour to cool off and rest inside or under shade.
  • Lift with your knees: When lifting heavy objects like bags of soil or a wheelbarrow, lift with your knees to avoid lower back strain. Try using a posture support like the Cybertech Spine Brace. This spine brace encourages proper posture while helping prevent back injuries.
  • Invest in quality tools: Look to add tools to your collection that are ergonomically designed with cushioned grips. Using old, broken, or rusty tools will make simple jobs even more difficult.
  • Work on hands and knees: Keeping your spine elongated in this position reduces strain. Your shoulders should be over your wrists as they bear most of the weight and responsibility when reaching and supporting your body.
  • Stretch and ice: Incorporate gentle stretches after each gardening day to help you avoid strained muscles and stiffness the next morning. If you are feeling a slight muscle strain, apply an ice pack, such as the ProtoCold Reusable Therapy Pads, to the sore area to help reduce inflammation.

Still feeling aches and pains after a day of gardening? Visit your local Relax The Back location to see our wide range of products and speak with a trained specialist. Based on your specific needs, they can show you products to try in-store to feel the difference they can make in your daily routine. From kneading back massagers, to a Theracane, to an inversion table, our experts can help you find product solutions to prevent pain while gardening and reduce muscle tension and strain after a day of work.

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The McKenzie Method for Back and Neck Pain

mckenzie method

Robin McKenzie, a pioneer of musculoskeletal disorders and their treatment, believed that self-treatment was the best way to achieve long lasting improvement of neck, back, and extremity disorders. In 1950, he developed the McKenzie Method of Mechanical Diagnostics and Therapy (MDT). The McKenzie Method is recognized worldwide as the standard for managing pain as well as the basis on which Relax The Back was founded. This system consists of the following:

  • Assessment: A well-defined algorithm leads to simple classification of spinal-related disorders and is unique to MDT. Disorders are addressed according to their unique nature with mechanical procedures utilizing movement and positions.
  • Treatment: In order to restore function and independence, minimize visits to the clinic and diminish pain quickly, MDT uniquely emphasizes active patient involvement and education.
  • Preventive measure: Educating patients to self-treat the present problem minimizes the risk of relapse and gives patients the skills to manage the pain themselves when symptoms occur.

We offer an assortment of books to help you take control of your neck and back pain. Our books focus on the McKenzie Method; providing pain relief techniques to help relieve soreness and pain no matter where you are.

If you suffer from daily pains and discomforts, or work as a physical therapist, visit your local Relax The Back store to speak with one of our trained associates. They can help you find fitness and therapy tools to help relieve and manage pain for you or your patients. Learn more about the McKenzie Method and the McKenzie Institute International at McKenzieMDT.org.

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Exercises for Neck Strain

The neck, also called the cervical spine, supports the full weight of your head and allows for full range of motion and a high degree of mobility. Due to this mobility however, your neck is very vulnerable to injuries. Neck strain is a common complaint and rarely is it a serious injury. Pain can be caused by poor posture, sleeping in an awkward position or car accidents, to name a few.

Fortunately, there are steps you can take to relieve some of the discomfort associated with neck strain. Neck therapy products can be used daily to reduce further pain and stress on the important muscles in your neck. Simple exercises for neck strain, like the ones found below, can also help to reduce and relieve pain:

neck pain exercises

Be sure to follow us on Facebook and Twitter for more pain relief tips or visit your local Relax The Back store to speak with one of our trained associates who can offer recommendations tailored to your physical needs and abilities.

Common Neck Pain Myths Debunked

Neck Pain MythsWhether a dull ache or a sharp stab, many of us will experience some form of neck pain sooner or later. Solutions for relieving pain aren’t always the most straightforward, with some people finding relief quickly and others dealing with nagging pain for longer periods of time. Below we debunk some of the more common neck pain and treatment myths.

 

 

Myth: The best way to deal with neck pain is with rest

Truth: While short periods of rest can help ease acute pain of the neck or back, doctors generally do not advise more than one to two days of bed rest. On the contrary, general inactivity and rest can cause more pain and allow for an unhealthy cycle of pain/inactivity/more pain/more inactivity to occur. Physicians recommend for most conditions a long-term rehabilitation program consisting of physical therapy and exercise.

Myth: Pain is inevitable so I should just tough it out

Truth: Chronic neck and back pain (pain lasting more than 2-3 months) is very debilitating and can interfere with one’s ability to complete daily activities. If this is the case, treatment for pain must be sought out right away. Allowing the pain to worsen and go untreated can impede the healing and rehabilitation process by interfering with exercise. There is also a risk of increased psychological distress such as depression, stress, and sleeplessness.

Myth: The spine is easily injured due to sensitive nerves

Truth: Muscles, tendons, and ligaments that surround the spine provide a great deal of support, flexibility and strength. Smoking, lack of sleep or nutrition, and other generally unhealthy factors along with poor posture and body mechanics (ex. Improper lifting techniques) can harm the spine. Proper conditioning such as stretching, aerobic exercises, and strengthening are required in keeping the spine healthy and injury-free. Proper ergonomics and neck supports, such as Dr. Riter’s Real-EaSE Neck Support, can help keep neck pain at bay.

Myth: The pain must all be in my head since the doctor found nothing wrong

Truth: Regardless of a physician finding the anatomical cause of pain, pain is always real. It is especially important to proactively seek treatment for pain if one is suffering for more than 2-3 months. It is important to look at all options, , including nonsurgical treatment options, when searching for ways to help alleviate pain.

5 New Year’s Resolutions for a Healthier Spine

If 2012 was marred by back and neck pain, add these 5 resolutions to your list. Remember, your spine connects many nerves, muscles and ligaments throughout the body, making spinal health key to your overall health.

1. Resolve to cherish sleep
While sleeping, your spine finally has an opportunity to relax and repair itself. Try sleeping in a neutral position on your back or on the side to avoid forcing any extra curves into your back. Make sure you have a supportive pillow and mattress to properly and comfortably sleep in a neutral position. This way, your body can take full advantage of restorative sleep and more easily be able to relax.

2. Resolve to stretch
Tight muscles can cause imbalances in bodily structure, increasing the risk of injury and causing pain. In particular, tight muscles around the spine cause spinal stress instead of providing adequate spinal support. Also, tight hamstrings can pull the pelvis out of its normal alignment with the spine, causing back and joint pain. Consider stretching your spine via inversion therapy – effective and only takes a couple minutes.

3. Resolve to be active
Different types of exercise protect the spine in different ways. For example, abdominal exercises strengthen the core area, which support and protect the spine. Cardio helps shed extra weight that drags down on ligaments, muscles, and tendons of the lower back. Exercise helps the healing process, so for those sidelined by injury, make it a priority to stay active within your physical means.

4. Resolve to create a spine-healthy work environment
For full-time office workers, lower back pain may be a result of poor workplace ergonomics. From sitting on a chair with good back support to avoiding prolonged sitting, all systems, levels, and angles must work together for an ergonomic workstation. For more information, check out our infographic on how to design your workspace for maximum movement, flexibility, comfort, and productivity.

5. Resolve to stay hydrated
We all know water is vital, but don’t underestimate its importance to the spine. Our spinal discs can shrink over time if they don’t get enough water, resulting in less “padding” and increased likelihood of spinal ruptures or bulges. Resolve to choose water as your accompanying beverage of choice at meals, and sip liberally throughout the day.

Don’t Shop Till You Drop: 4 Quick Tips for a Pain-Free Shopping Season

Top Tips for Pain-Free Holiday ShoppingThe holidays are here, and so is the shopping frenzy. Although strolling through stores can be fun, lugging heavy shopping bags or hunching over to wrap gifts can strain your back or neck. Before you head to the mall, follow these quick tips to avoid soreness in your joints or muscles.

 

  • Make an organized list – Don’t wander aimlessly around the store until your feet and back hurts. Create an itemized list and go after them. Also, don’t hesitate to ask staff where to find a particular item. It will save you time, energy, and wear and tear on your joints and muscles.

 

  • Wear comfortable shoes – Walking around the mall for hours in high heels or crumbling running shoes is not good for your feet or your back. Wear comfortable clothes or walking shoes in good condition. When you’re crossing the parking lot loaded with retail bounty, you’ll appreciate a pair of quality footwear.

 

  • Take advantage of free wrapping – If free wrapping is offered with your purchases, take it. It will save you time and help you avoid hunching over to wrap your gifts later.

 

  • Gift wrapping tips – If you do decide to wrap gifts yourself, create a “wrapping station.” Keep wrapping paper, bows, ribbons, scissors, tape, cards, pens, and anything else you need within an arm’s length. That way you can comfortably wrap gifts without having to reach, which can strain your back or neck. For best results, wrap your gifts while standing at the kitchen table. Standing promotes movement and good posture.

 

If you’re still experiencing pain or just want extra comfort during the holiday season, please stop by one of our stores or visit us online at www.relaxtheback.com. Because even Santa’s helpers can use a little help!
Happy Holidays!

Whiplash

presented-by-spine-universeWhiplash is a common type of injury often caused by being rear-ended in a motor vehicle accident.  Whiplash is a severe type of neck sprain caused when the head is whipped quickly forward (hyperflexion) and backward (hyperextension).

Symptoms

Whiplash symptoms include:

  • Neck pain; mild to intense
  • Pain that spreads (radiates) into the shoulders, upper back, arms
  • Sharp, dull, throbbing, and/or burning pain
  • Neck and upper body stiffness
  • Headache
  • Dizziness
  • Jaw pain (immediate or delayed)
  • Ringing in the ears

Talk with your doctor

Whiplash symptoms may not be apparent after injury.  Sometimes symptoms develop hours or days after.  Sudden pain or pain that is severe, or that becomes chronic or progressive, requires evaluation by your doctor.  Even if you are being treated for whiplash, contact your doctor if any of these symptoms develop:

  • Weakness
  • Loss of coordination; hand clumsiness
  • Balance problems
  • Difficulty walking
  • Bladder or bowel dysfunction (rare)
  • Paralysis (rare)

Diagnosis

Your doctor collects and compares information gathered while talking with you about your medical history and past and existing symptoms.  A physical and neurological examination looks for limitations of movement, balance difficulties, and what exacerbates and relieves pain.  During the exam he tests your reflexes, muscle strength, sensations, or other signs of neurologic loss.  Your doctor may order imaging studies such as plain x-ray, CT, or MRI to study and confirm you diagnosis to direct your treatment plan.

Treatment

The need for surgery is rare.  Most patients with whiplash respond to non-surgical care:

  • Non-steroidal anti-inflammatory drugs (NSAIDs)
  • Muscle relaxant medication
  • Pain medication (occasionally, a narcotic)
  • Cold and heat therapy
  • Soft cervical collar or brace
  • Soft tissue massage
  • Physical therapy
  • Cervical (neck) traction
  • Alternative therapies (eg, acupuncture)

A soft cervical collar or brace is worn to help mobilize the neck, support the weight of the skull, and relieve pain while neck tissues heal.

Pinched Nerves

presented-by-spine-universeA pinched nerve is a common cause of neck and back pain.  Different types of spinal disorders can cause a spinal nerve to be slightly compressed or pinched.  The nerve’s first reaction to compression is inflammation and pain.

Common causes of a pinched nerve in the spine include:

  • Degenerative disc disease
  • Disc herniation
  • Fracture
  • Spinal stenosis
  • Spondylosis
  • Spondylolisthesis

Symptoms
Symptoms of a pinched nerve depend on where the nerve is compressed.  Examples of cervical and lumbar symptoms include the following:

Cervical (Neck) Lumbar (Low back)
Pain; mild to intense Pain; mild to intense
Pain that spreads (radiates) into the shoulders, upper back, arms Pain that spreads (radiates) into the buttocks, legs
Upper body stiffness Lower body stiffness
Headache Sciatica
Tingling, burning sensations Tingling, burning sensations
Weakness Weakness

Talk with your doctor
Sudden pain or pain that is severe, or that becomes chronic or progressive, requires evaluation by your doctor.  Even if you have consulted with your doctor about a spinal problem, seek medical if any of these symptoms develop:

  • Loss of coordination; hand clumsiness
  • Balance problems
  • Difficulty walking
  • Bladder or bowel dysfunction (rare)
  • Paralysis (rare)

Diagnosis
Your doctor collects and compares information gathered while talking with you about your medical history and past and existing symptoms.  A physical and neurological examination looks for limitations of movement, balance difficulties, and what exacerbates and relieves pain.  During the exam he tests your reflexes, muscle strength, sensations, or other signs of neurologic loss.  Your doctor may order imaging studies such as plain x-ray, CT, or MRI to study and confirm you diagnosis to direct your treatment plan.

Treatment
Most patients respond to non-surgical care, such as:

  • Non-steroidal anti-inflammatory drugs (NSAIDs)
  • Muscle relaxant medication
  • Pain medication (occasionally, a narcotic)
  • Cold and heat therapy
  • Soft cervical collar or brace
  • Spinal injections
  • Physical therapy
  • Cervical (neck) or lumbar (low back) traction
  • Alternative therapies (eg, acupuncture)

Your treatment may include information to help you correct any problems with your posture and body mechanics.  Correct posture at rest and during activity can help you heal and prevent recurrence or spinal injury.

Spine surgery may be considered if neurological symptoms develop or progress and/or the cause of the pinched nerve creates spinal instability.

Backpack Safety Facts

• A University of California, San Diego (UCSD) School of Medicine-led team found that how loads are distributed under backpack straps may help identify the source of shoulder and back pain in children. The study, published in the December 5, 2005 issue of the Archives of Pediatric and Adolescent Medicine, concludes that the average backpack load that children are now carrying should be reduced.

• A University of Michigan Study found that up to 60% of children will experience back pain by the time they reach 18 years of age.

• The Consumer Product Safety Commission estimates that 7,277 emergency room visits each year result from injuries related to book bags. The CPSC also reports that backpack-related injuries are up 330% since 1996.

• Waist belts may cause forced excessive distribution across a growing pelvis leading to possible pelvic abnormalities. (Congress of Chiropractic State Associations and Prof. Mary Hickey Northeastern University, 2002)

• Roller backpacks may result in forward head and thoracic deviations just as severe as children carrying excessively heavy backpacks. Though the load of the backpack is no longer on the skeletal structure, dragging the backpack may result in rotary forces on the spine through the involved arm. (Physical Therapy Products, March, 2002)

• A study by Northeastern University (June, 01) reported that the average student has a VAS (visual analog scale) pain level of 4.3 with a high percent reporting pain in the range of 8-9. The students who wore an AirPacks backpack for six weeks had a VAS pain level of 1.8, a 50% reduction in pain.

• When 200 New England school nurses were surveyed, 66% reported seeing students with pain or injury that could be attributed to carrying backpacks that were too heavy.

• A study by Simmons College found that 55% of students carry more than the recommended guidelines of 10 – 15% (February, 2001)

Example: A child weighing:

– 50 lbs. should carry no more than 7.5 lbs.

– 80 lbs. should carry no more than 12 lbs.

– 100 lbs. should carry no more than 15 lbs.

– 130 lbs. should carry no more than 19.5 lbs.

– 150 lbs. should carry no more than 22.5 lbs.

Many children, teens and adults are carrying up to 40 lbs. and are potentially injuring themselves. LIT-FACT-3300 15.02.06a

Tips On Wearing Your Backpack Safely and Properly

• Distribute the weight evenly. Put the heavier items on the bottom to keep the weight off of your shoulders and maintain better posture.

• Wear both shoulder straps unless your pack is designed for use on one shoulder. Carrying a heavy backpack using one strap can shift the weight to one side, which can lead to neck and muscles spasms, low back pain and walking improperly

• Choose backpacks that have heavily padded shoulder straps and a lumbar support. Non-padded straps dig into the shoulders causing pain due to compressional loading of the acromio-clavicular joints and stress on the trapezious muscles.

• Choose a backpack that has a lumbar cushion. The lumbar cushion will redistribute weight to the lower extremities, creating a fulcrum that facilitates anupright standing position.

How You Can Prevent Back and Neck Pain

As the owner of your body, you have as great an influence over your spinal health as your doctor does. Your doctor will help you get out of pain, but it’s up to you to keep the pain from coming back. By making some simple lifestyle choices, you can remove one of the leading causes of recurrent back and neck pain, poor posture. Incorrect posture. Slouching reverses the natural curves of the spine.

In general, the bad influences of age, heredity, or accidents are uncontrollable. Yet, these become small obstacles to long-term back and neck pain solutions when you take control of your posture. Furthermore, not just standing posture, for we sit, sleep, and recline up to 90 percent of each day, 365 days a year.

Posture and spinal healthResearch shows the positions we place our spines in during activity or when at rest, will be either beneficial or create harmful stresses on muscles, ligaments, discs, nerve tissue, and bone.

Prolonged slouching which reverses the natural curves of the lumbar and cervical spine, can cause damage to spinal tissues. Over the years, repetitive poor posture can cause discomfort, pain, and conditions that may lead to the need for surgery.
Sitting and spinal healthOver time, we can damage our backs by hunching over our work at the office and/or sitting slouched in an unsupportive sofa, chair, or recliner at home. Correct sitting posture will help you prevent pain from recurring.
Correct posture.The cervical and lumbar regions are curved inward and properly supported.

To protect your back while sitting:
Maintain your spine’s natural posture by resting your back against a firm backrest with lumbar support.
While at your desk, use inward adjusting armrests to support your body upright to reduce harmful slouching and to take the upper body weight off your wrists to help prevent repetitive stress injuries.
Adjust your chair height and position so you’re close to your work reducing the need to lean forward.
Keep your feet on the floor, or support your feet with a footrest to reduce seated pressure.