How to make my neck an my back stop hurting

Exercise you neck every day such as, Rotations: Stand or sit with your back and your head squarely over your shoulders, Shoulder Circles: Standing, raise your shoulders straight up and move them in a circle one way, apply heat or ice to the painful area for about 20 min for the few days. Do slow range-of-motion exercises, up and down, side to side, and from ear to ear. And when you sleep try sleeping on your sides, I hope it helps :))

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