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Pain in upper back, neck and upper arms
I have extreme pain in upper back which sometimes leads to pain in upper arms as well. It started when I slept on a new mattress. But I have tried changing the mattresses and it doesn't seem to go away. It's been around 5 days
The pain starts in the neck as well when I try to stretch it
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During sleep we might attain wrong postures that lead to pain in the morning.In this case you can do some mobility exercises like trunk rotation or other spinal mobility exercises.
Try to apply a heat pack for around 10-15 mins to relax your muscles then do exercises.
Health Tips
If it is not resolved with this, try to have proper physical assessment done and treatment
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Firstly try to reduce stiffness and stress on the back muscles. Try to do some mobility exercises and strengthening exercises directly don’t go for stretches.
Use proper pillow for neck .
Next Steps
After you feel a bit unlocked /easy ,try to do some back extensions Exercises ( easily available on google/search engines)
Health Tips
Sleep on firm mattress. Look for the positions causing you more pain Avoid those positions.
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When sleeping the posture attained is usually not realised and might lead to some twisting movement in spine. This can lead to facet joint lock which causes sharp pains even in radiating manner.
1. Incorporate gentle trunk rotation stretching
2. lie flat on the pillow, such that the pillow is placed on the mid back region and take your arms upwards behind your head. Sustain this position for 10 mins.
3. Apply hot pack for 10 mins
Next Steps
Consult online for further assessment and treatment plan, if pain persists/increases.
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Hi mam
I would suggest you to go for an online consultation or a nearby offline consultation because your status needs a proper examination.
Meanwhile,avoid lifting weights with the affected arm and maintain proper neck posture.
Thank you.
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Take care of proper posture
Heat pack will help
Don't do any stretching exercises
Take help of your physio for proper diagnosis, treatment and not to repeat in future
Next Steps
take online appointment with physio or visit clinic
Health Tips
not to stretch
volini spray
heat pack
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Maintaine Ergonomic Posture while working in front of a computer
Avoid Forward bending
Neck isometric Strengthening Exercises
Neck Strengthening Exercises
Next Steps
Visit Nearest Physiotherapy clinic for complete assessment and treatment
Health Tips
Use Hot pack Application for 10-15 mins 2-3 times a day
Apply pain relief ointment for 3-4 times a day
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