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Neck pain and upper backache for 3years
Hi.Age 29 h/o pcod, I am having neck pain and upper back stiffness since 3years already. Doing a sitting computer job. It worsens when i get up from sleep in morning and especially during work. I have done xray , report tells muscle spasms. Only extreme heat and cold packs give temporary relief. I do yoga , it reduces pain but it doesn't go off.
⢠Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
⢠Back Stretching- lie flat, pull one of the knee forward to chest, hold for 3 seconds, then bring the other knee forward to the chest and again hold for 3 seconds. Then pull both knees towards the chest and hold for 3 seconds. Repeat 10 times each exercise twice a day.
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Greetings, sorry about your pain.
what you did is good - ice, hot pack, yoga but with repetitive computer job you tend to activate the muscles which creates spasm. There are muscles in neck and upper back that needs to be relaxed at all times and if you engage them, you get pain stiffness, hence you problem is still persistent.
Next Steps
You need to see physiotherapist specialised in posture correction and trigger point therapy. they will help you relax overactive muscle and strength muscles which are weak, trick is to identify which muscle is weak which a physio can do better.
Health Tips
regarding PCOD, never declare it cannot to cured, it is just a lifestyle problem rather than a medical issue, change your diet pattern, see a dietitian to cure it rather than gynecologist. if you want to learn more about PCOD or neck upper back pain do let me know will assist you.
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