"You have to find the exact problem before you can fix it."
Poor posture, whiplash, old injuries, wrong sleep position, stress and anxiety are some major causes of neck pain.
Self Help: Stretches, heat pack, breaks from the desk/phone/ yoga
It could be a disc, nerve, muscle, ligament sprain, referred pain pattern from another source, visceral-somatic referral.
Self Help: Low back and hamstring stretches.
LOW BACK PAIN
A pinched nerve that causes sharp radiating pain down the gluteal/leg.
Work out exactly where the pinch is first before you try to self correct it.
Chronic overload to your spine. Most commonly found is people who sit for long periods of time.
(Office worker, students, driver),
Self Help: Regular stretch breaks from the desk every hour, standing work station setup, lunchtime walks, use stairs instead of lifts.
Scoliosis can be congential or acquired throughout life.
It can cause respiratory issues, neck pain, low back pain, general spinal muscle tension.
Self Help: Daily stretches, hot showers, massages, foam rolling and yoga.
There is a large pool of varing causes of headaches form tension, cervicogenic, hormonal, cluster headaches
Self Help: Observe for any patterns (AM/PM, time of the month, etc) location of pain, duration of headache and if there are any triggers (stress, food, etc)