If your back or neck hurts, you're not alone. The University of Missouri-Columbia School of Health Professions reports that 80 percent of people will experience back pain at some point in their lives. Though some pain requires surgical treatment, back braces, physical therapy or some other form of medical intervention, you can do much at home to ease your back and neck pain. If pain persists or increases or you experience any numbness, consult your doctor.
Heat
Heat relaxes stiff muscles and can soothe pain. Use a heating pad on a low setting, or heat a rice pack in the microwave for one minute. For moist heat, try a hot shower or soaking in a hot tub. If your pain is caused by inflammation, heat may make the pain worse, so stop heat treatments if your pain doesn't improve.
Cold
Cold helps reduce inflammation. Mayo Clinic.com recommends applying an ice pack for up to 20 minutes at a time, several times a day. Wrap the ice pack in a towel to avoid freezing your skin. You can alternate heat with cold. This alleviates pain and increases circulation to the area.
Stretching
Stretching eases strain and stiffness and helps relax muscles. Start slowly and gently, stretching only as much as feels comfortable. Hold the stretch for a few seconds, the relax. To stretch your neck, turn your head slowly from side to side, or look up at the ceiling, then down at the floor. To stretch tight lower back muscles, lie on your back on the floor and hug your knees to your chest.
Exercise
The National Institute of Neurological Disorders and Stroke recommends gentle exercise such as swimming, walking, or gentle movement such as yoga, to help ease back pain. Though you may experience mild discomfort when you first begin to exercise, this should go away as your muscles warm. If exercise causes an increase in pain, stop and consult your doctor.
Pain Relievers
Anti-inflammatories such as aspirin, ibuprofen and naproxen sodium ease inflammation and provide pain relief. Acetominophen helps ease pain from back and neck strain. Take these medications according to directions. If such medications tend to upset your stomach, take with food.
