I do SO many things wrong... which may explain my horrid back and neck ache that I always constantly seem to have...

Daily Self-care
To lessen mild back or neck pain, sleep on your side with knees bent or on your back with a pillow under your knees. Choose a firm mattress, and a pillow which is not so thick that your neck bends. Stress often causes back and neck pain. Learn relaxation techniques such as deep breathing to relieve the pain. If you work at a desk, make sure your chair is comfortable. Specially designed back cushions can help. Your desk, computer and work surface should be at a comfortable height. Take short stretch breaks every half hour. Learn to lift properly, by bending your knees and not your back. Avoid wearing high heels or keeping your wallet in a hip pocket; both can throw the back out of alignment.