Sore knees have a way of hijacking your whole day, making stairs feel steep, bending down feel impossible and even a short walk around the block feel like a chore. The good news? You don’t have to live with that ache and limited range of motion. Whether your discomfort stems from osteoarthritis, bursitis or everyday wear and tear, a mix of simple lifestyle tweaks and targeted exercises can help you find relief in minutes. Here’s how to get rid of knee pain fast, starting today.

How to get rid of knee pain with home remedies

Small changes make a surprisingly big difference in treating knee pain. These friendly tricks take seconds to minutes and can soothe sore joints quickly.

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Slip on a compression sleeve

A simple knee brace can help reduce pain the moment you put it on. “Compression knee sleeves are often sufficient for mild to moderate knee arthritis,” notes board-certified sports medicine physician McKenna Campbell-Potter, MD. She recommends affordable neoprene sleeves from drugstores like CVS or Walgreens, worn during activities such as a longer walk, cooking or cleaning to help manage pain.

Go cold, then hot

Both ice and heat can help get rid of knee pain in a hurry. For acute swelling after a knee injury or arthritis flare-up, apply ice for 15 minutes at a time. Or consider a topical treatment like Icy Hot Revive & Recovery Pain Relief Roll On with Menthol, which delivers an instant cool-then-warm sensation that can distract from pain and may help reduce inflammation, says orthopedic sports medicine doctor George Eldayrie, MD. Massage a generous amount around your knee up to four times per day. 

Soak in Epsom salts

For soothing knee pain relief, add about 1¼ cups of Epsom salt to a hot bath and soak for 15 to 20 minutes. The electrolytes may help dial down discomfort naturally, Dr. Eldayrie says.

Drink more water

When you’re low on fluids, muscles can spasm and synovial fluid (your joints’ natural lubricant) runs thin, a common cause of morning knee pain. Physical therapist Jonathan Su, DPT, C-IAYT, CSCS, author of 6-Minute Knee Pain Cure, recommends drinking about two to three liters of water a day to stop knee pain before it starts.

Walk it out

Adults with knee osteoarthritis who walk regularly are 40 percent less likely to develop new or worsening knee pain, according to a study in Arthritis & Rheumatology. “When you walk, you stimulate the muscles and tissues of the knee joint,” Dr. Eldayrie says. “That gets things stronger and more lubricated. It gets rid of stiffness and improves flexibility.” Aim for 150 minutes a week, or about 20 minutes a day.

Bonus: Regular physical activity also supports healthy weight loss. That’s important, since losing just three to five percent of your body weight (if you need to) can produce a noticeable improvement in knee pain, Su says.

The best exercises for knee pain relief

Strengthening the muscles around the joint—especially the quads, hamstrings and glutes—is one of the fastest ways to take pressure off aching knees. Try these moves a few times a week to help get rid of knee pain naturally.

Quad stretch

Standing near a wall for balance, bend one knee and bring your heel toward your buttocks, grasping your ankle with your hand. “Tight quads put some compressive force on the kneecaps, which people feel with stairs, squatting and kneeling,” says physical therapist Shannon Leggett, PT. Hold 30 seconds and repeat three times per day.

Seated hamstring stretch

Sit in a chair and extend one leg forward. Hinge forward at your hips, bringing your chest toward your thigh without rounding your back. “Keeping the knee straight while hinging at the hips is what makes the stretch effective,” Su says. Hold 30 to 90 seconds; repeat once or twice.

Glute bridge 

Lie on your back with knees bent and feet flat on the floor. Press into your heels and lift your hips until your knees, hips and shoulders form a diagonal line. Hold a beat, then lower slowly. Repeat three sets of 10. Weak glutes force the quads to overwork, Leggett explains, which stresses the knee joints.

Hamstring curl 

Stand upright holding a chair for balance. Bend one knee, bringing your heel toward your buttocks. Hold three to five seconds, then lower. Repeat 10 to 15 reps on each leg.

Standing calf stretch

In a lunge stance with hands against a wall, straighten your back leg and press the heel into the floor. Hold for about 30 seconds, then switch sides. Su notes that strong, flexible calves help stabilize and cushion the knees.

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When to call your doctor for help getting get rid of knee pain

Most everyday knee discomfort responds well to home care like the lifestyle tips above and over-the-counter pain relievers. But Su cautions that sharp pain at rest, a knee that gives way or buckles unexpectedly or a knee that locks—leaving you temporarily unable to bend or straighten it—all warrant a call to your doctor. Swelling with warmth to the touch should be checked right away, too, since it may signal infection.

Of course, more serious cases of knee pain may benefit from physical therapy or potentially a joint replacement or knee replacement, if your doctor recommends surgery. That said, there’s often a whole lot you can do to help get rid of knee pain before it ever reaches that point. The payoff of these small changes? “A few simple stretches, better hydration and smarter sleep positioning can transform how your knees feel,” Su says, “starting as soon as tomorrow.”

You’re just trying to get through your day when that unmistakable ache in your neck starts creeping in. Suddenly, the time you were supposed to spend turning the pages of your favorite cozy fall mystery book or braiding your granddaughter’s hair is spent grasping at your neck, trying to ease the pain. Sound familiar? If it does, it may be time for a surprisingly simple change. New research says the towel hanging in your bathroom right now could help ease neck pain in just five seconds. And the best part? We’ve got other expert-approved neck pain hacks that start relieving the ache fast. 

What causes neck pain? 

“Pain originating in the neck can radiate into the head or the shoulder,” says Myriah Pahl, PT, DPT, owner of Good Life Physical Therapy. “Neck pain often limits the ability to move the head through its full range of motion, such as decreased ability to turn the head or tip the ear toward the shoulder.”

And while it may feel like your neck pain snuck up on you, it can quietly build behind the scenes. “Neck pain is typically caused by postural changes over time,” explains Ashley Katzenback PT, DPT, owner of Cape Concierge Physical Therapy. “Prolonged sitting most specifically, which causes the head to migrate forward changing the alignment of your head over your neck and shoulders.”

Neck pain can impact anyone, but women in menopause and perimenopause may find themselves particularly affected. “When estrogen walks out the door in perimenopause and menopause, you have less collagen in your ligaments and tendons, which can lead to increased stiffness in joints,” adds Katzenback. “A more likely cause of neck pain during this age range is the increase in anxiety that goes along with menopause.”

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The five-second towel trick to ease neck pain 

Research reveals there’s a quick fix for neck pain that takes just seconds, and all you need is a towel. In a small study published in the International Journal of Environmental Research and Public Health, researchers divided 46 participants who had neck pain for at least 12 weeks into two groups. One group performed a towel-based neck strengthening exercise, other neck exercises and self-massage. The other group did neck stretches without a towel or thai-self massage. After four weeks, both groups experienced less neck pain and tenderness, but the stretching-only group saw their average pain scores drop by about 26 percent, while those who did towel exercise experienced an impressive 49 percent drop in pain. 

The study-backed towel-stretch technique: Lie on your back with a small rolled towel beneath the back of your head. Gently nod as if saying “yes,” pressing the back of your head slightly into the towel; hold for five seconds before relaxing and repeating the exercise 10 times. Repeat this stretch session three times per week. 

Why it works to soothe neck pain

While participants in the towel group did a variety of neck strengthening exercises, Pahl gives a specific shout out to towel-assisted chin tucks as being a helpful and common exercise to strengthen the deep neck flexor muscles. “Using a towel roll under the neck while lying on the back provides both proprioceptive feedback (awareness of the movement) and light resistance to increase the awareness of the position of the head and neck and the work of the muscles,” she says. “With neck pain, activation of muscles and strengthening of weak stabilizing muscles helps improve posture over time and can help with pain sensation and range of motion in the short term.” 

If you feel like you’ve tried everything under the sun, you’re probably side-eyeing these results, wondering why something as simple as a towel could make such a difference.

“Using the towel gives patients tactile feedback and helps them know where their head is in space,” explains Katzenback. “With postural changes over time, you often don’t realize how far forward your head has migrated. The towel helps fill the gap in space and gives a patient something tangible to press into.”

Pahl calls towels a tool to provide easier access to physical therapy exercises. “When prescribing exercises, I always look to limit the barriers that might prevent patients from not being able to do their homework, so using materials we all have around the house is helpful,” she notes. 

2 more moves to ease neck pain fast 

Before starting any exercises, check in with your doctor or physical therapist, especially if you’ve had any recent injuries. “Folks with whiplash or concussion injuries or recent car accidents or falls and those with osteopenia or osteoporosis should not undertake any neck exercise program without clearance and guidance from a physical therapist or medical doctor,” says Pahl. 

But if you’ve gotten the go-ahead from your medical provider and want to incorporate exciting new research into your life, Pahl has you covered with two towel tricks that take just seconds to try.

Chin-to-chest stretch 

How to do it: “Lie on your back and place a small hand towel rolled under your chin,” explains Pahl. “Keep your back and shoulders on the ground, curl your head up looking toward your feet and press the towel between your chin and upper chest.”

Pahl says to hold each movement for five seconds before releasing your head back down, then repeating the movement 10 times. 

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Neck rotations 

How to do it: “Take a small hand towel and wrap it around the back of the neck near the hairline like a scarf,” says Pahl. “Cross your empty hands (right on top) and grab the left end of the towel in the right (top) hand and the right end of the towel in the left hand. Gently pull down toward your chest with the bottom (left) hand. With the top (right) hand create some light tension on the towel.  Now turn your head into the towel to look toward the left. Your neck should be working to turn, but your head is not actually moving. This creates an isometric activation of the muscle, meaning the muscle is working but not moving.”

Pahl recommends holding the position for 10 seconds, then switching sides so your head is turning to the right and repeating five times. 

The bottom line on how to ease neck pain fast 

Sometimes, when we’re combating pain, it can feel like we need a complicated, multistep process to find relief. But research and our experts say taking steps toward less pain can start with something as simple as a bath towel and a few seconds.

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Whether it strikes when you reach over to your nightstand to grab your favorite book or when you bend down to pick up your granddaughter, you likely recognize that same nagging pain in your lower back. If you’ve tried the usual remedies like ice, heat or stretching and they’re not quite cutting it, this simple trick is worth a try—all you need is a tennis ball. Here, experts reveal three ways to ease lower back pain in just five minutes, including a tennis ball trick study-proven to reduce discomfort by 55 percent. 

What causes lower back pain?

“It’s years of small stuff adding up, like sitting too much, weak core and hip muscles, tight hips and lifting the wrong way,” says Sean T. Lordan, PT, DPT, OCS, CSCS, CEO at Concierge Physical Therapy Inc. Lordan adds that, less commonly, something structural could be going on, such as arthritis in the small joints of the spine or spinal stenosis, meaning the space around the spinal nerves has narrowed. Other factors that can contribute to lower back pain: 

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Pregnancy and childbirth

Lordan says during pregnancy, stomach muscles stretch and can even separate down the middle, called diastasis recti, and the pelvic floor muscles, which are also a part of the core, stretch and weaken. “Changes in abdominal and pelvic floor function after pregnancy can contribute to back discomfort in some women, though back pain typically has multiple contributing factors,” adds Lordan. “I see women in their 50s and 60s whose back pain traces right back to that.”

Women’s pelvic structure

Our pelvises are built wider than men’s and the ligaments surrounding the pelvis are a bit looser. “That can put extra stress on the sacroiliac joints, or SI joints, which are where your pelvis connects to the base of your spine,” Lordan explains. “SI joint pain is much more common in women.”

Menopause

“Menopause plays a part in low back pain due to the normal drop in estrogen,” says Milica McDowell, DPT, a musculoskeletal physical therapist focused on active women. “When estrogen drops, our bone density decreases, we can start to lose muscle faster and weight gain shifts toward our abdomen. The combination of these three factors can increase our risk of developing low back pain.”

How to ease lower back pain in five minutes 

Okay, now that we know what causes low back pain, and why it can particularly be a problem for women, what can we do about it? Our experts share three tricks that work in five minutes or less. 

Try a tennis ball massage 

In a small study published in Cureus, researchers divided 100 adults ages 60 and older who had lower back pain into two groups. Fifty people in one group self-massaged their lower backs with a tennis ball for five minutes a day, while the other 50 continued their usual treatment without massage. After six days, those who massage their lower back with a tennis ball saw their pain scores drop 55 percent. Those who didn’t try the tennis ball trick saw no reduction in lower back pain.

Here’s how to do it: Researchers instructed participants to position the tennis ball beneath their lower backs, against the muscles alongside the spine, while lying on the floor with their knees bent. They then raised both arms toward the ceiling before slowly lowering either their right or left arm toward their head, holding the position for a few seconds and returning to the starting position. 

“The ball puts steady pressure on the long muscles that run along either side of your spine,” explains Lordan. “When your back hurts, those muscles tend to clench up to protect the area, and they can stay that way for weeks. Pressure helps them let go and gets more blood flowing to the area.” 

“Reaching one arm back overhead gently stretches the muscles along the side and back of your trunk while the ball is holding pressure,” he adds. “So you’re getting a release and a stretch at the same time.”

Lordan calls the results encouraging, but notes that more research is needed on long-term benefits. If you want to give it a try, he suggests doing it for five minutes once or twice a day.

Stretch your sides 

This five-minute tennis ball hack for lower back pain targets the sides of your trunk.“Stand sideways to a wall and put the ball between the wall and the soft spot just above your hip bone, below your bottom rib,” explains Lordan. “Lean in gently and make slow little circles. Hold any sore spots for 20 to 30 seconds and switch sides.” He recommends doing it once a day. 

“This hits the quadratus lumborum, a deep muscle that connects your pelvis to your lower spine,” adds Lordan. “The quadratus lumborum (QL) is one of several muscles that may contribute to one-sided low back discomfort.”

Relax your glutes 

This easy tennis ball hack that helps ease lower back pain by targeting your glutes. “Sit on the floor with your knees bent, or stand with your back against a wall,” explains Lordan. “Put the ball under one side of your buttock, right in the meaty part. Lean into it and roll in small circles until you find a sore spot, then hold there for 30 to 60 seconds and breathe. Do both sides.” He recommends giving it a try once a day, especially after a long period of sitting. 

“Muscle tension or sensitivity in the glutes and surrounding hip muscles can sometimes contribute to discomfort in the low back and buttock,” explains Lordan. “A lot of times when we loosen those up, the back pain eases.”  

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Important safety note 

Lower back pain accompanied with severe pain (such as feeling like your back is broken), fever, nerve pain running down your leg, incontinence or unexplained weight loss require immediate medical evaluation, says Myrdalis Díaz-Ramírez, MD, a double board-certified physician in anesthesiology and pain medicine and an expert in chronic pain, nonsurgical spine care and regenerative medicine.

The bottom line on treating lower back pain at home

If you’re finding that lower back pain is starting to turn some of your best memories into painful ones, know that you don’t have to just accept the discomfort. Consider giving one of these simple tennis-ball hacks above a try and talking to your doctor about long-term treatment options if you need more relief.

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You’re comfortably sleeping when all of a sudden, you feel a burning sensation in your chest or wake up with a bitter, almost metallic taste in your mouth, interrupting what should have been a restorative night of sleep. Sound familiar? If so, you could be experiencing overnight heartburn. If antacids haven’t been cutting it and you’re feeling at a loss, one thing that may help is switching up your bedtime snack. Yes, we said swapping, not eliminating! In fact, our experts say choosing the right evening snack may help reduce the likelihood of overnight heartburn. So what should you have, and when should you have it? We asked experts to break everything down.

Why heartburn happens overnight 

“Heartburn occurs when stomach contents move back up into the esophagus, the tube that connects your mouth to your stomach,” explains Scott Nass, MD, a family medicine physician at SwiftCareMD. “The most common symptom of heartburn is a burning sensation or warmth in the area of your breastbone. Some people may notice an acidic taste, throat irritation, burping, coughing or feeling like the food they ate has returned to their mouth.”

Perhaps you’ve experienced bouts of heartburn before, but why is it happening at night? Dr. Nass explains that when you lie down, gravity is unable to help keep stomach acid down, making it easier for that acid to travel back up into the esophagus.

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How food plays a role in overnight heartburn flare-ups

We’ve all been there. Just before bed, you find yourself reaching into the pantry for your favorite spicy chips or ultra-sweet dessert, not realizing your food habits could be playing a role in your overnight heartburn symptoms.

“The way digestion goes is that protein foods are automatically dissolved by stomach acid,” explains Nicolette M. Pace, MS, RDN, founder of NutriSource Inc. “Fats take much longer to digest. We need the whole digestive process, and carbohydrates, while they become softer, still lie in the stomach.”

“I generally recommend avoiding high-fat foods, chocolate, citrus, tomato-based foods and spicy snacks for patients who identify these as reflux triggers,” adds Cory Rice, DO, chief clinical advisor at Biote. 

And while overnight heartburn is not uncommon, it could signal a larger health condition such as gastroesophageal reflux disease (GERD) or a hiatal hernia, says Kardie Tobb, DO, MS, FASPC, FACC, a board-certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic. “I recommend speaking with a healthcare professional if nighttime heartburn occurs repeatedly, disrupts sleep, happens approximately twice a week or more or requires frequent use of over-the-counter medication. People should also seek medical advice if symptoms persist despite lifestyle changes or treatment, or if they are becoming progressively worse.”

3 bedtime snacks that block overnight heartburn 

So does overnight heartburn mean you need to give up your bedtime snacks? No! In fact, choosing the right type of bedtime snack may help.

“Having, let’s say, fettuccine Alfredo before night would not be a good idea, or anything very heavy, like a slice of pizza,” says Pace. “But something light like almond milk or a little high-fiber cereal, the fiber would absorb the acid.” Here’s what else our experts recommend:

High-fiber cereal with milk, oatmeal or rice cakes

For a light evening snack, Pace recommends pairing a low-sugar, high-fiber cereal with milk or a dairy alternative, such as almond, soy or cashew milk. She says that keeping snacks small and light rather than reaching for heavy, high-fat foods, which take longer to digest, may help reduce the likelihood of nighttime heartburn. “Warm milk is actually so therapeutic, and we’ve fallen away from that,” says Pace.

Plain oatmeal and rice cakes are two other options worth considering, adds Dr. Rice. 

High-fiber crackers with cheese or hummus

Another recommendation from Pace is high-fiber crackers, such as Ryvita or Wasa. “A lot of commercial crackers say whole grain on the front, but on the back, they don’t have any fiber,” she adds. “Look for a cracker that has three grams of fiber per serving minimum, just like a cereal.”

She recommends adding protein-rich options like hummus, cottage cheese, feta spread, a slice of avocado or a few nuts on top of the crackers.

Bananas and cantaloupe

If you’re craving something sweet in the evening, Dr. Rice says fruit like bananas and cantaloupe may be a good option. 

Dr. Rice notes that there isn’t strong evidence that any nutrient or snack will directly prevent bedtime acid reflux, but explains that foods like the options above are generally considered “reflux-friendly,” meaning they may be less likely to trigger heartburn than other snacks.

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When to have your bedtime snack

So you know what snacks to reach for, but when should you have them? “Timing is arguably more important than the snack itself,” says Dr. Rice. “For patients with recurrent nighttime reflux, I recommend finishing food at least three hours before lying down. If someone is genuinely hungry in the evening, a small snack earlier in the evening is preferable to eating immediately before bed.”

The bottom line on bedtime snacks to prevent heartburn 

While heartburn, especially overnight reflux that disrupts your sleep and makes for a less-than-peaceful morning, is something many people live with, there are ways to find relief. For some, those familiar and comforting bedtime snacks could be quietly contributing to heartburn, while for others, something else may be to blame. If your heartburn is an occasional nuisance, consider adjusting your evening snacking routine. But if it’s becoming a more frequent problem, check with your doctor to find out what else could be going on.

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If your neck feels stiff by the end of the day, your phone might be part of the problem. Not because screens are dangerous but because of how long you look down at them and how rarely you move.

The load is bigger than most people realize. “When you look down just 45 degrees, your neck muscles are doing the work of lifting an almost 50-pound bag of potatoes,” spine surgeon K. Daniel Riew, MD, told NewYork-Presbyterian. Do that for hours a day and the strain adds up fast.

A 2026 study put numbers behind the risk. Here’s what the research found, why neck pain keeps getting linked to screen habits and what actually helps.

What New Research Says About Neck Pain and Screen Time

A 2026 scoping review in Archives of Physical Medicine and Rehabilitation examined demographic, occupational, lifestyle, postural, technology and psychological factors associated with neck pain. Researchers reviewed studies published between 2000 and 2024.

One of the standout findings: using a smartphone more than six hours per day was linked to 2.78 times the odds of neck pain.

Six hours may sound extreme. But heavy smartphone use is hardly unusual.

A 2026 Pew Research Center survey found 53% of U.S. adults say they spend too much time on their smartphone. That jumps to 70% among adults ages 18 to 29. About one in four U.S. adults say they use their smartphone “almost constantly.”

A 2026 Reviews.org survey of 1,000 Americans estimated average smartphone use at 4 hours and 5 minutes per day.

Phone use was one of the more eye-catching findings. But the review found higher odds associated with everything from prolonged sitting and poor back support to smoking, emotional problems and prior neck pain.

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Why Screen Time Keeps Showing Up as a Reason for Neck Pain

Three forces explain why tech neck and neck strain have become such a widespread concern.

The posture problem compounds over time. The issue is not just looking down. It is looking down for hours, day after day. Cleveland Clinic chiropractor Andrew Bang puts it plainly: “If you’re scrolling for sustained periods of time day after day, that’s where the real problems come into play. The problems build.”

Yale Medicine spine surgeon Peter G. Whang, MD, says prolonged screen use keeps the neck in a fixed position “that it isn’t meant to stay in,” potentially leading to stiffness, neck soreness and fatigue.

The weight on your neck multiplies fast. The human head weighs about 10 to 12 pounds in a neutral position. But as the neck tilts forward, the effective load on the cervical spine increases dramatically. Dr. Riew says that at just 45 degrees, the neck muscles are supporting the equivalent of nearly 50 pounds. That is the angle most people hold while scrolling on a couch or looking down at a phone in their lap.

Risk factors tend to overlap. The 2026 review found elevated odds for prolonged sitting (2.68–3.50), sitting without back support (2.82), daily social media use (2.01) and frequently keeping the neck bent forward (2.66). Many of these overlap in everyday life. Someone who spends long hours sitting, looking down at a phone and scrolling social media is exposed to several risk factors at once. That accumulation helps explain why neck tension has become so common.

How to Relieve Neck Pain and Reduce Neck Strain From Screen Time

You do not need to quit your phone or stop using screens. But the experts behind this research agree on a handful of changes that can make a real difference. Most of them take seconds and cost nothing.

1. Bring the screen to you. Hold phones and tablets closer to eye level instead of dropping your chin toward your lap. Bang recommends keeping the head facing forward: “Try to keep your head in a position where you’re looking straightforward.” A phone stand, laptop riser or external monitor can help during longer sessions.

2. Stop chasing one “perfect” posture. Staying still for hours is a problem even if the position feels comfortable. Dr. Whang recommends changing positions and taking a break roughly every 20 minutes. Bang puts it even more simply: “The best posture is a moving posture.”

3. Give your back some support. The 2026 review found sitting without back support was associated with 2.82 times the odds of neck pain. Dr. Riew recommends using a chair with good lumbar support and reclining roughly 25 to 30 degrees when practical rather than forcing yourself rigidly upright for hours.

4. Use simple stretches to keep your neck moving. The American Medical Association recommends three simple movements: chin-tuck neck flexion, gentle left-right neck rotations and slow half-neck circles. The organization recommends doing the movements gently two or three times per day and stopping if they cause pain.

5. Break up long sessions, not just total screen time. Six hours spread throughout a day is different from six hours hunched over a phone in long uninterrupted stretches. Cleveland Clinic recommends limiting continuous handheld-device sessions to around 15 to 30 minutes before taking a break. Dr. Riew similarly recommends getting up and moving at least every 15 to 30 minutes during sedentary work.

A portable neck massager may help with short-term neck tension. But there is limited independent research showing that consumer massagers can treat persistent neck pain or fix the underlying reason it keeps happening. If neck pain keeps returning, gets worse or comes with numbness, tingling or weakness, talk with a healthcare professional.

The clearest takeaway: the habits matter more than the gadgets. Raise the screen. Move the neck. Break the session. Those three changes address the most common sources of screen-related neck strain before they have a chance to build.

THREE SIGNALS TO WATCH

1. Follow-up research on smartphone use thresholds. The 2026 Archives of Physical Medicine and Rehabilitation review flagged six hours as a key threshold. Watch for studies that test whether lower daily totals still carry elevated risk.
2. Ergonomic standards for mobile device use. Watch for workplace safety or public health agencies to issue formal guidelines on phone and tablet posture, especially as remote and hybrid work keep screen time high.
3. Clinical evidence on consumer neck massagers. As the category grows, watch for independent studies testing whether popular wearable neck massagers deliver measurable results for tech neck symptoms or simply provide temporary relief.

Think about how you’re holding your head right now. If you’re reading this on a phone, there’s a good chance your chin is pointed somewhere near your chest.

Kelly Ripa has made a habit of calling out that exact posture on Live With Kelly and Mark. She jokes that the neck ages faster than the rest of the body, and she’s reworked everything from how she reads to how she exercises to protect hers.

Her methods might sound over the top, but the worry behind them isn’t. Dermatologists link all that downward gazing to neck wrinkles, while spine surgeons connect it to stiffness and neck pain. So which of Ripa’s habits actually hold up, and which ones are just good TV?

What did Kelly Ripa say about her neck aging in dog years?

Ripa thinks the neck ages on a seven-to-one scale. “I have been saying this for several years now, the neck ages in dog years,” she told viewers on the Sept. 21 episode. “For every year you age, your neck ages seven more years.”

She’s pointed the finger at phones before. In a Nov. 14 episode in 2025, Ripa cautioned against “the sneaky way your cellphone is aging you” and said “tech neck is rapidly increasing our dog years.”

Does your neck really age faster than the rest of your body?

No. The dog-years ratio is Ripa’s punchline, not science. No medical formula says your neck racks up seven years for every one you live. What experts do agree on is that the habit she’s targeting, constantly looking down at screens, can take a toll on both your skin and your spine.

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Why did Kelly Ripa stop doing crunches?

A plastic surgeon convinced her they were bad for her neck. On the March 12 episode, Ripa shared that David Rosenberg once told her, “The tighter your core, the worse your neck looks,” and that a tight core “ages your neck in dog years.”

She hasn’t done one since. “So now I haven’t done a crunch in five years. That ended that,” she said. These days, she sticks to planks, Pilates, swimming, yoga and the elliptical.

Do crunches cause neck wrinkles or neck pain?

There’s no good evidence that crunches make your neck look older. How you do them matters more than the move itself. Harvard Health Publishing explains that doing crunches with poor form can strain your neck and leave it stiff or sore. Those symptoms overlap with what many people call tech neck.

How does Kelly Ripa avoid tech neck while reading?

She reads flat on her back with the book held up over her face. Ripa described the routine to her husband and co-host Mark Consuelos on the Nov. 14 episode. “I lay back in the bed and I hold the book up until my hands fall asleep, and then I give myself a break,” she said. “I’ve spent too much money on this neck to ruin it now!”

What is tech neck?

Tech neck has two meanings, depending on who’s using the term.

In the beauty world, it refers to horizontal neck wrinkles and early signs of aging tied to looking down. That’s how Ripa uses it. According to The Wall Street Journal, skincare brands now sell retinol creams, neck moisturizers, red-light devices and more to target it.

In medicine, tech neck usually means the stiffness, soreness and muscle fatigue that build up when your head spends too long tipped forward or down.

Can looking at your phone cause neck wrinkles?

It can make some of them worse. Cosmetic dermatologist Melanie Palm told The Wall Street Journal that heavy phone use can deepen certain fixed horizontal lines on the neck. The problem is time. Hours spent with your head angled toward a screen add up.

Can tech neck cause neck pain?

Yes. Long stretches of screen time hold your neck in a position “that it isn’t meant to stay in,” says Peter G. Whang, MD, a spine surgeon at Yale Medicine. Over time, that can leave you with stiffness, soreness and fatigue.

How much weight does your neck carry when you look down?

More than you’d guess. The farther your head drops forward, the harder your neck muscles have to work, according to K. Daniel Riew, MD, a spine surgeon at NewYork-Presbyterian. His comparison is hard to forget: “When you look down just 45 degrees, your neck muscles are doing the work of lifting an almost 50-pound bag of potatoes.”

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How can you prevent tech neck?

Limit how long and how often your head stays tilted down. Experts suggest:

• Lifting screens toward eye level instead of lowering your head to them, a fix Whang recommends and Ripa swears by
• Stepping away from screens regularly and switching positions
• Keeping your head lined up over your shoulders rather than pushed forward
• Propping books and tablets on a stand or pillow
• Moving often, even when a position feels comfortable

What neck stretches help with tech neck?

The American Medical Association recommends three easy moves: chin tucks, gentle neck rotations and half-neck circles. Sprinkle them throughout your day to break up long stretches of looking down.

Can you get rid of neck lines caused by tech neck?

You can soften their look and keep new ones from forming. When it comes to how to get rid of neck lines, sun protection is step one.

If aging skin is your main concern, look for products with retinoids, peptides, hyaluronic acid or vitamin C. Just remember that even the best serum can’t outwork a habit, so cutting back on downward screen time matters too.

Do neck massagers help with tech neck?

They can ease mild tension, but they won’t fix the problem. Wearable neck massagers are one of the most popular tech neck remedies, and heat and massage may loosen tight muscles at the end of a long day. Still, there’s limited evidence that wearable neck massagers address the root cause of ongoing neck pain. They also do nothing about the posture habits behind it.

When should you see a doctor about tech neck?

See a doctor if neck pain keeps coming back. If neck lines or other skin changes keep getting worse, a dermatologist is your best bet. Ripa may joke about dog years, but stubborn symptoms deserve a real professional opinion, not just another gadget.

If creaky, achy knees are slowing you down—making stairs feel like a mountain or turning a simple walk around the block into a wince-worthy chore—there’s a promising option worth knowing about. A simple daily fiber supplement may ease knee pain just as effectively as physical therapy (PT), according to new research. And best of all, you can try it from the comfort of your own kitchen.

The knee pain study that’s turning heads

Researchers at the University of Nottingham set out to see whether something as humble as fiber could rival the gold-standard treatment for arthritic knees. In a six-week study, adults with knee arthritis were given 20-gram daily doses of inulin—a type of fiber made from chicory root. Another group did physical therapy exercises instead.

The result? Both groups experienced meaningful pain relief—essentially tying for first place. Even more striking: The inulin group saw their pain threshold rise, meaning they could tolerate more pressure before discomfort kicked in. The physical therapy group didn’t see that same benefit.

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Why fiber boosts knee pain relief

It sounds almost too simple—how could something you sprinkle into your morning oatmeal rival weeks of exercises designed by a specialist? The answer lies in your gut.

Inulin is what’s known as a prebiotic fiber. When it reaches your gut, it ferments and feeds the beneficial bacteria living there. That fermentation process is believed to trigger compounds that help reduce inflammation throughout the body and act on the pathways that signal pain to your brain. In other words, your gut and your knees are more connected than you might think. Soothing one may help soothe the other.

For women over 50, whose knees often bear the brunt of years of walking, lifting little ones (and now grandchildren) and so much more, this surprising study result is welcome news.

The bonus benefit nobody saw coming

There’s one more detail that makes this approach especially appealing for real life: The fiber supplement group had a much lower dropout rate than the physical therapy group. Finding time (and energy) for a structured exercise routine when your knees already hurt is a tall order. Stirring a scoop of fiber into your coffee or yogurt? That takes about 10 seconds. For those of us juggling work, family and everything in between, the easier a treatment is to stick with, the more likely it is to actually help.

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How to get the benefits of fiber for knee pain relief

Inulin is widely available as a powder supplement—look for products made from chicory root, which is the form used in the study. Aim for 20 grams a day, the study dose that delivered results. It mixes easily into warm drinks, smoothies, oatmeal or yogurt and is virtually tasteless, with a slight natural sweetness.

A word to the wise: Fiber can cause gas or bloating at first, so it’s smart to start with a smaller amount and work up gradually over a week or two. And as always, talk to your doctor before adding a new supplement, especially if you have digestive conditions or take medications.

A version of this article appears in the October 26, 2026, issue of Woman’s World.

If you’ve ever reached down to tie your shoe and felt your lower back seize up, you know how quickly a small twinge can derail a whole day. More than 40 percent of women over 40 are dealing with back pain, per the Brazilian Journal of Physical Therapy. The good news? Learning how to fix back pain fast is easier than you may think. We’re sharing the simple at-home tricks that can bring relief in minutes.

What causes back pain?

Your lumbar spine works overtime, bending, twisting and holding you upright all day long. “Low back pain is very vague and non-specific,” says Erica Hiller, CRNP, a nurse practitioner with the Department of Orthopaedics at the University of Maryland Medical Center in Baltimore. “It can range from a muscular-type of aching pain and stiffness to a sharp, shooting pain.”

Common culprits include muscle strains, degenerative disc disease, arthritis and menopause-related inflammation. Even one rough night of sleep can leave you stiff. “If you’re not sleeping well, your body doesn’t get time to repair overnight and heal from the day’s little micro-traumas,” explains Saloni Sharma, MD, a physical medicine and rehabilitation physician at the Rothman Orthopaedic Institute in Philadelphia and author of The Pain Solution.

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How to fix back pain fast

Whether it’s your lower back, middle back or upper back that’s protesting (or perhaps all three), there are home remedies that can ease discomfort quickly. Aside from the basics like maintaining a healthy weight to reduce stress on your spine, keeping good posture and staying active, here’s what you can do:

Stretch before standing

“One of the easiest and most effective things is gentle morning stretching before getting out of bed,” says Dr. Hakimi. “Try bringing your knees to your chest one at a time, lying on your back and gently twisting your lower body from side to side.”

Reach for heat

A heating pad applied to your back for 10 to 15 minutes loosens tight muscles and boosts blood flow, says Edmond Hakimi, DO, medical director of Wellbridge. A study in the journal Spine found using a heat wrap for five days significantly reduced back pain.

Take an NSAID

An over-the-counter anti-inflammatory such as Motrin or Advil can calm an acute back pain flare-up, says Hiller. Topical Voltaren Arthritis Pain Gel works too. “For patients that can’t take NSAIDs by mouth, that can be very effective to just rub on the area,” she notes. Just be sure to get your doctor’s okay first.

Sip ginger tea

A cup of ginger tea sweetened with honey lowered women’s back pain within 20 minutes in one Indonesian study. Compounds called gingerols block prostaglandins, the hormone-like chemicals that transmit pain signals.

Add omega-3s

“Omega-3 fatty acids relieve back pain, thanks to their strong anti-inflammatory effects,” says Ken Hansraj, MD, spinal and orthopedic surgeon and author of Watch Your Back. In one Surgical Neurology study, patients taking 1,200 to 2,400 mg of omega-3 daily got so much relief that 59 percent stopped their prescription pain meds. One to try: Lillie&Lee Omega-3 Fish Oil.

Try the tennis-ball trick

To help fix your back pain fast, keep your feet flat and the floor while placing a tennis ball between the wall and your sore muscle—not against your spine. Press for two minutes, rest for two minutes and then repeat three times. A study in the Journal of Emerging Technologies and Innovative Research found doing this simple massage twice-daily curbed back pain by 66 percent in four days.

Consider red light therapy

A wearable infrared device slipped over the sore spot may reduce chronic lower back pain by 50 percent within six weeks, according to a study in Pain Research and Management. Researchers suspect it works by dialing down inflammation and encouraging tissue repair. One we like: NOVAA Back Pad, which combines red light therapy with infrared heat and vibration.

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Practice the Gokhale Method

Developed by Esther Gokhale after her own struggle with excruciating back pain, the Gokhale Method brings relief to 86 percent of people who try it—often in under 60 seconds. Her stretch-sit trick: Attach a firm cushion or folded towel vertically to your chair back. Sit with your bottom pushed all the way back, tilt your rib cage slightly forward, lengthen through the crown of your head, then lean back to “hook” your spine on the cushion. “This will elongate any sway you have in your spine,” Gokhale says, correcting your posture to help fix back pain fast.

When to call your doctor for back pain relief

Back pain that lingers more than a couple of weeks or comes with numbness, weakness, radiating leg pain or loss of bowel or bladder control warrants an urgent visit with your healthcare provider. When you go, describe how the pain affects your day, not just its intensity. “If your symptoms don’t match textbook findings … then you are more likely to get dismissed or shuffled from provider to provider,” Dr. Sharma says. 

But with the right at-home remedies and a professional treatment plan, such as that of a physical therapist, if needed, you can set yourself up for long-term relief from back pain.

When a migraine hits, the gripping pain can feel overwhelming. So when a social media trend on how to stop a migraine using sports tape on the back of the neck went viral recently, we asked experts if it really works. Here’s everything you need to know about this health hack and how it can help you feel better the next time a headache strikes. Get ready to stop a migraine attack fast—research shows relief comes in just minutes!

What is kinesiology tape and how are people using it for migraines?

This remedy focuses on the use of special wellness adhesive tape applied to the skin. If you’ve watched the Olympics, you’ve likely seen this colorful tape worn by athletes in strange patterns across the skin. Some migraine sufferers swear by applying kinesiology tape (sometimes called kinesio or K-tape) in an upside down “A” pattern on the back of the neck to help stop head pain.

The science behind using K-tape to stop migraine pain

“It does indeed work for some people,” confirms neurologist Eric Anderson, MD, chief medical officer of Lin Health, where he works on the cutting edge of chronic pain relief. The reason? Your head and neck are closely connected through a network of nerves. “Nerves from the upper neck feed into the same area of the brainstem that processes pain from the face and head. That’s why so many people with migraine feel neck pain or stiffness before or during an attack,” he explains.

Kinesiology is the study of the body’s movement, even when it is held in a particular position through taping. “When tape gently lifts the skin over those muscles, it sends a steady stream of light ‘touch signals’ to the nervous system,” he adds. “Those signals may compete with pain signals and turn down the volume on them, similar to how rubbing a newly banged shin makes it hurt less.” That’s not all: “The tape may also ease muscle tightness and remind people to avoid slouching over phones and laptops, which strains the neck.”

“A handful of small studies suggest taping may reduce pain intensity or headache frequency for some patients, especially those whose migraines are cervicogenic or come with a lot of neck tension,” Dr. Anderson explains. His recommendation to patients: “I will often tell people to think of it as a low-risk tool worth trying, but it shouldn’t replace existing evidence-based treatments yet.”

When to use this treatment and what to expect

Most people apply the tape after a headache strikes. So at the first sign of pain, reach for your tape roll. Relief from this form of nerve decompression can arrive within just minutes. Other people may use this approach as a preventative measure. If you know your pain patterns and suspect you will have a migraine—triggered by weather or light exposure—you could wear the tape to try to hold off a headache.

One study published in the journal Pain and Therapy conducted on people using tape for neck pain found some relief came instantly, while the benefits of wearing tape repeatedly built over time, significantly reducing tension after four weeks.

How to stop a migraine with K-tape

Ready to give it a try? Here’s how Dr. Anderson recommends testing out this pain relief remedy at home. And for a visual guide, check out this helpful video tutorial. Two pieces of advice: It is often easier to apply this tape with help, so grab a partner. And many folks recommend doing a skin test first to make sure you won’t react and develop a rash to the tape. At the first sign of migraine symptoms (like sensitivity to light or head pain) follow these steps:

1. Prep the skin. Wash the back of your neck with soap and water or rubbing alcohol and let it dry completely.
2. Cut your strips. You’ll need two pieces of tape, each about 6 to 8 inches long. (You can find it at drug stores and on Amazon. One brand to trust: Heali Tape.)
3. Get into position. Sit upright and gently tuck your chin toward your chest. This stretch allows the tape to work its magic.
4. Anchor the top. Peel back about an inch of the tape’s backing and press that end onto the skin just below the hairline, about a finger’s width to one side of the spine.
5. Apply strips with tension. Peel away the rest of the backing and lay the strip sdown your neck and back muscles, using only a light stretch of about 15 to 25 percent. Repeat on the other side so the pieces are running almost parallel along the spine. Some people add a horizontal strip across the base of the neck for extra support.
6. Activate the adhesive. Rub the tape firmly for several seconds. The warmth from friction helps it bond.
7. Wear and remove with care. Most tape can stay on for two to three days. To remove it, soak it with baby oil or water and peel slowly while holding the skin taut.

A better alternative treatment than cure

Some people are encouraged by this trick to relieve pain, but don’t see it as a cure-all. “Kinesiology tape is a tool for migraine management, not a de facto solution,” says Jimmy Pang, a doctor of physical therapy. He acknowledges that “migraine disorder is incredibly complex, and what helps one person may not necessarily help another.” That’s why it’s worth exploring safe, non-invasive options like taping to see if they provide relief for you.

But he agrees this tape trick can “muddy” and lessen pain signals from muscle tightness. “Kinesiology tape can help modulate that pain, but it does not address the underlying neurological pathophysiology at the level of the brain,” he adds.

What people say about how to stop a migraine with K-tape

Real women are sharing their success stories online. One Reddit user shared, “I use kinesiology tape to manage/reduce my migraines! I tape up my forehead—sort of like the ‘frownies’ recommended online. It seems to me to chill out my trigeminal nerve similar to how botox might.”

She’s not alone. “If it’s tension, I swear on kinesiology tape. It’s a placebo basically,” one woman online shared. “But for me, it works. And it’s rather inexpensive.”

Other people are getting creative with this health hack, using it on different parts of their body for pain relief. This Reddit user ashared, “Kinesiology tape for pain management changed my life.” She revealed how she applies the tape to her lower abdomen to ward off endometriosis pain.

Safety tips for using kinesiology tape on your neck

While kinesiology tape is generally safe, it’s important to use it correctly. “Do not wrap the tape around your neck, and remove the tape immediately if you experience any pain, numbness, itching or skin irritation,” says Hanul Bhandari, MD, a medical contributor at Alpas Wellness NOVA. And as always, if your headache pain worsens or persists, seek medical attention.

The bottom line on how to stop a migraine

Using sports tape on the back of your neck the next time you have migraine pain is an easy, affordable trick worth trying. It brings relief to many people naturally.

You reach into your cabinet to grab your favorite healthy late-night snack and feel a pulling pain in your back. Or you peer over your granddaughter’s math homework to help with a problem and your side aches. Sound familiar? You’re likely one of the millions of Americans living with muscle and joint pain. And when pain strikes, is ice or heat better for fast—and lasting—relief? We looked at new research and asked the experts to find out.

New research on ice vs. heat for pain relief 

In an animal study published in Anesthesiology, mice with paw pain were treated with either cold (39.2 degrees Fahrenheit) or room-temperature (68 degrees Fahrenheit) water. While icing provided more immediate pain relief than the room-temperature control, it ultimately doubled the duration of pain from about 15 days to more than 30 days.

Scott Nass, MD, a family medicine physician at SwiftCareMD, explains that cold therapy is often used to help with immediate pain. “Cold provides temporary blockage of nerve signal transduction, which results in a numbing sensation,” adds Dr. Nass. “Additionally, cold may inhibit blood flow and swelling in the affected areas.”

So why doesn’t ice perform well in the long term? Myrdalis Díaz-Ramírez, MD, a double-board-certified physician in anesthesiology and pain medicine and an expert in chronic pain, non-surgical spine care and regenerative medicine, provides an analogy. 

“If we stop inflammation, we’re quieting the pain, but we’re delaying healing,” explains Díaz-Ramírez. “We need that inflammation to heal, and heat increases blood flow to the area and helps with the healing process. Ice decreases the blood flow and the repair crew might not get to the correct address. It can also impair the function of individual elements of the repair crew.”

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So which is better for pain, ice or heat?

It depends. “Typically, cold is used in cases of new injuries that have swelling,” explains Dr. Nass. “Heat is typically the most comfortable for areas that are stiff (tight) and have limited range of motion. Neither should be thought of as always better than the other. Your goal is to treat the symptoms and match the correct therapy to those symptoms. Cold will numb an irritated area and calm it down, and heat will help relax tight or stiff tissue.”

Frank Agullo, MD, FACS, board-certified plastic surgeon and clinical associate professor of plastic surgery at Texas Tech University Health Sciences Center Paul L. Foster School of Medicine, shares some everyday examples that could make sense for using heat vs cold therapy for your pain. 

How and when to use heat therapy for pain 

Dr. Agullo provides a few examples of when pain may respond well to warmth:

• Lower back tightness after a long day sitting 
• Neck stiffness in the morning 
• Arthritic hands or knees that loosen as the day goes on 

“Heat opens the small blood vessels, brings more blood flow to the tissue and relaxes the muscle around the joint, which is why a stiff joint moves more easily after a warm shower,” he explains. Dr. Agullo recommends using heat on your pain for 15 to 20 minutes, two to three times a day, with a layer of cloth between the heat source and skin. 

“Do not fall asleep on a heating pad, and do not use heat on skin that is numb or has poor feeling, which is common with diabetes or nerve problems, because you can burn yourself without noticing,” adds Dr. Agullo. “Skip heat on anything that is still swelling or has an open wound.”

Dollar Tree pick for heat therapy 

There are a ton of options for using heat therapy for pain. Thomas Allen, MD, FACEP, a board-certified emergency medicine physician with more than 20 years of experience in high-acuity emergency and trauma care, says everything from warm cloths and heating pads to a warm bath or Jacuzzi could help. But if you’re looking for a quick and cheap option you can pick up, Dollar Tree has you covered, and Dr. Allen recommends Coralite Pain Relief Extra Strength Hot Patches ($1.25). After applying the heat patch, you can continue going about your day with lasting pain relief.

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How and when to use cold therapy for pain 

Dr. Agullo says these situations may respond better to cold: 

• A pulled muscle 
• A knee that swells after activity  
• A bruise 
• A joint pain flare-up that feels hot or puffy 
• A rolled ankle 

“Cold is also the right choice after exercise if a spot feels inflamed rather than just tired,” adds Dr. Agullo. “Every patient I operate on goes home with ice for the first two days for exactly this reason.” He recommends using cold treatment for 15 to 20 minutes, then removing the cold treatment for at least the same amount of time a few times a day for the first day or two after the pain strikes. 

“Longer than 20 minutes does not help,” adds Dr. Agullo. “The skin can be injured, and the body starts pushing blood back into the area to warm it, which undoes the benefit. If the skin turns white or you lose feeling, stop. After two days, if the swelling is gone and what is left is stiffness, that is the signal to switch to heat.”

Dollar Tree pick for cold therapy 

A bag of ice, frozen peas or even a gel cold pack from the freezer that molds around the area where you’re experiencing pain can all help, regardless of where you get it, says Dr. Agullo. “Always wrap it in a thin towel or a pillowcase,” Dr. Agullo adds. “Ice straight on the skin can cause a cold burn in a matter of minutes.” But if you’re already at Dollar Tree and want an option from there, Dr. Agullo provides a recommendation: Thera Plus Reusable Pain-Relief Ice Pack ($1.25). Simply fill it with ice water for fast relief.

The bottom line on ice or heat for pain relief

Just as our pain differs, so does the method that makes the most sense for treating it. So whether your sore back or knee is caused by a longer-term condition, like osteoarthritis, or a particularly adventurous day, know that whether you use heat or cold, there are many budget-friendly options to ease your pain.

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