How to prevent and relieve back and neck pain!

Back and neck pain can be prevented in advance. Back and neck pain is mostly a chronic pain symptom caused by carelessness.

  • Prevention should first maintain the correct posture, avoid maintaining a posture for a long time, and avoid strenuous exercise, colds, etc., which can effectively prevent pain symptoms.
  • At the same time, you can do regular activities, such as swimming, climbing, walking slowly, stretching your back and neck, etc., which can also effectively prevent pain.
  • Choose a high-quality mattress and have the correct sleeping posture;
  • Choose healthy foods.

Correct stance and technique

  1. Perform a wall test. To test your standing posture, do the following. Stand with your head, shoulder bones and hips touching the wall, and your heels about 2 to 4 inches (about 5 to 10 cm) away from the wall. Reach back while laying your palms flat on the wall, while sliding your hands behind the curve of your lower back. Ideally, you will feel the thickness of the space between the back of one hand and the wall. If there is too much space, tighten your abdominal muscles to smooth the back curve. If the space is too small, bend back so that your hands are comfortably behind you. Walk away from the wall while maintaining this position. Stay energized in your daily activities.
  2. Please keep these tips in mind. Stand upright, shoulders back. Keep your head and body in line. Pull up your belly. Keep your feet shoulder-width apart. Don’t lock your knees. Put the weight mainly on the ball of the foot. Let your hands hang naturally on both sides. If you have to stand for a long time, transfer your weight from toe to heel, or from one foot to the other.

Correct sitting posture and technique

When sitting down, remember the following tips. Adjust the height of the chair so that your feet are flat on the floor or footstool and your thighs are parallel to the floor. Don’t cross your legs. Your ankle should be in front of your knee. Keep a small gap between the back of the knee and the front of the seat. If the chair does not support your lower back curve, place a rolled towel or small pillow behind your lower back. Extend the top of your head towards the ceiling, then slightly tuck your chin in. Keep your upper back and neck straight. Keep your shoulders relaxed-don’t raise, bend or pull back.

Ideal sleeping position

Do you like sleeping on your back? Place one pillow under your knees and another pillow under your waist. Sleeping on your stomach is especially difficult for your back. If you cannot fall asleep in other ways, place a pillow under your hips.

In order to improve the quality of sleep and sleep time, you can use acupressure mat before going to bed to relax you. Use it for 15-25 minutes to relieve tension and fall asleep quickly. acupressure pillows can effectively relieve neck pain and tension, even if they extend to the shoulders and trapezius muscles. In fact, through the mechanical action of micro-tips, they can not only stimulate the brain to release β-endorphin (the body’s natural painkiller), but also promote peripheral blood circulation.
The increase in blood inflow (congestion) helps to relieve the tension in the neck, thereby making the nape and shoulders light and soothing. The tension will disappear and the stiffness of the neck will decrease. Then, you will regain full mobility, correct posture, and start enjoying life again!

If you are prone to back pain, discuss the best sleeping position with your doctor. Sometimes it is recommended to lie on your knees slightly toward your chest.

If you are a manual worker, Energizer avoids heavy lifting. If you do lift heavy objects, bend your knees and keep your back straight. In this way, your leg muscles will do most of the work.


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