Routines and Suggestions That Help Reduce Back and Neck Pain

At Desert Radiology, we promote patient wellness every month by providing information that can help our patients live better lives. Because spine-related back and neck pains are common among people of all ages, we've decided to highlight the best practices for spine wellness this month. These tips can help reduce back pain and support for your back and neck.

One of the most common causes of stress on the spine is poor sleeping postures. Due to the body remaining still for an extended period of time during a sleeping session, it is important to create the best environment for supporting your back and neck during the resting process. A firm or semi-firm mattress can help support your spine’s natural structure and keep it from sinking into the bedding where it is more likely to be pressured in unnatural ways. Additionally, back sleepers should consider using a pillow behind the knees to reduce stress on the lower back, and side sleepers can keep their hips balanced by placing a pillow between the knees. Adding these techniques to your sleep sessions can help reduce back and neck pain while increasing the quality of rest you get.

Improper sleeping posture is not the only cause of spine fatigue, however. Due to the impact of the COVID-19 pandemic, more people are working from home now than ever before. This had led to an increase in prolonged sitting sessions, less frequent breaks and a decrease in exercise and stretching routines. These factors have led to more spine stress than many were previously accustomed to, resulting in an increase in back and neck pain. 

Here are some spine-care tips we recommend for those who work at home or in positions where they are required to sit for extended periods of time: 

  • Set up an ergonomic workspace by using a chair that keeps both feet on a floor and a desk that keeps your work device at eye level. This will help to support your lower back and create an upright sitting posture. Try to avoid working on a couch or in a bed as these unnatural positions can lead to stress on your spine.
  • Take regular micro-breaks every hour to stretch your muscles and get your body moving. A small walk around your home or office and few minutes of breathing exercises will help reset your spine’s position and increase your focus.
  • Add stretching sessions to your morning routine to help support your spine’s wellness. A quick forward fold or leg stretch can help bolster your spine before the workday ahead.  
  • Engage in 30 minutes of physical activity a day. This helps to enhance your spine’s strength, reduce back pain and prevent future spinal issues from occurring.

The Desert Radiology medical team is committed to bettering the lives of our patients and the Southern Nevada community. Although using these tips might help reduce normal back and neck pain, we always recommend scheduling a visit with your primary doctor if you are experiencing severe pain or have a history with spinal-related issues.

What Our Patients Are Saying About Us

“I can’t say enough about my experience at Desert Radiology. Everyone from the receptionist, to the nurses, to the PA, that did the procedure. I had to have a port put in, for chemotherapy. They were so kind and treated me, as if, I was there only patient. It meant so much, especially when you have to go through cancer treatment.”


Patricia Alaimo