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Cervical muscle and upper back pain
Having cervical muscle and upper back pain due to prolonged sitting.
Please guide for any exercise that i can do.
I do light jogging and cycling.
Answers (7)
Chin tuck exercise can help you in that case with proper posture while sitting.
You can do Icing for 20 mins if the pain is acute.
You can take ultrasound as well in a clinic
Next Steps
Consult online or offline a Physiotherapist
Health Tips
Avoid prolonged sitting. Take frequent breaks while sitting.
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For pain relief do hot fomentation twice a day for 20 minAfter pain subsides start with neck strengthening exercises. As u sit for a long time maintain correct posture. Do desk exercises.
Next Steps
Apply voveron gel on the affected part
Health Tips
Avoid any exercises during pain period . Avoid forward bending of neck
Answered
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First need to reduce pain then you can do exercises for neck upper back and shoulder.
Visit nearby physiotherapy clinic for ulttasound therapy to reduce pain, there you will be suggested with proper exercises.
Maintaining proper posture while on work is important if not the same issues will continue for you.
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If ur not maintaining posture and ergonomic it leads to neck muscle spasm and strain.
Visit nearby physiotherapy clinic for proper assessment and treatment,take electrical modalities to reduce spasm and pain.
Next Steps
After reducing pain start doing isometric to neck muscles, maintain proper posture avoid sitting for a long time.i.e get up from ur work place after 20 mins have a walk for 10sec in that way u can maintain posture
Health Tips
hot water application 3-4 times a day for 15 mins
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