Neck pain can be caused by many factors, but a common thing that most doctor's fail to address is your pillow. If you wake up with neck pain every day, there is a good chance that your pillow may be part of the problem. Is your pillow too soft? Do you use more than one pillow? Do you sleep on your stomach? All of these questions will help to determine if your pillow is causing your neck pain.
Before we get too far into the cause of your neck pain, have you had any type of treatment for your neck pain? Have you addressed the issue with your medical doctor or chiropractor? In many cases, having some x-rays taken can answer some of these questions. Have you ever had a whiplash type injury? Did you play contact sports when you were younger?
Once you get your history figured out, and consulted with a professional regarding the cause of your neck pain, then you should address your pillow. Choosing a new pillow can be overwhelming. This will depend on how you sleep (stomach, back or side) and the size of your frame. Make sure to do your due diligence when choosing a good neck pillow and don't just buy anything. Remember, it's a third of your life, so choose wisely!
If you suffer from chronic lower back pain try touching your toes. Wait...before you do it, sit down on the floor and stretch out your legs in front of you. Now with your lower back straight (not curved forward, that's cheating!), can you touch your toes? If not, your hamstrings are tight and this could be a factor with your lower back pain.
Disclaimer: Depending on your history of any past injuries or even a surgery, you might have to consult with your physician before trying to stretch your hamstrings.
What's the connection? You see, when your hamstrings are tight, they are pulling on the ischial tuberosity causing your pelvis to rotate backwards. This in turn puts extra pressure on the lower back. By stretching your hamstrings and keeping them nice and limber, this relieves pressure off the lower back.
Here's a good video on how to stretch your hamstrings from the folks at Bowflex: https://www.youtube.com/watch?v=bOf2AOpG4qM
Good luck and I sincerely hope this information helps to alleviate your lower back pain!