Back and neck muscles pain

Question

Asked for Male, 34 Years

Iam suffering from a back muscles pain spine surrounding with poping sound always.. Ribs surrounding muscles pain Iam feeling like having a muscles loose at my back and neck always pops... Due to this feeling very down on daily basis Which is effecting my daily work.. Doctor please help me with some suggestions iam getting irritated from poping sound of neck and back muscles...

Answers (8)

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Ms. Dhara Bhalodia

Dietitian/Nutritionist 11 yrs exp Ahmedabad

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helloooo please consult with orthopedic doctor as well as maintain your proper nutrition

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For more information please contact me through practo

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Ms. Saumya Shree

Dietitian/Nutritionist 1 yrs exp Mumbai

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It sounds like you're dealing with quite a bit of discomfort. Muscle pain and constant popping sounds can be related to posture issues, muscle weakness, or stress. I recommend seeing a physiotherapist for proper assessment and exercises. Also, check your vitamin D and B12 levels, as deficiencies can also lead to muscle problems. Wishing you a speedy recovery

Next Steps

Posture Check – Long sitting hours, mobile use, or wrong sleeping posture can worsen this. Try ergonomic seating and posture correction. Hot/cold compress – Use warm compresses twice a day to relax muscles. Diet Support – Include foods rich in magnesium, calcium, vitamin D, and anti-inflammatory ingredients (turmeric, flaxseeds, spinach, nuts). Hydration – Low water intake can tighten fascia and worsen pain. Physiotherapy – Consult a physiotherapist for spine-strengthening exercises and stretches. Avoid self-cracking. Medical Evaluation – Get an X-ray or MRI if the popping or pain worsens. It might be related to a disc or joint issue.

Health Tips

Calcium: Milk, curd, paneer, ragi, sesame seeds Vitamin D: Sunlight exposure, fortified milk, egg yolks, mushrooms Vitamin B12: Eggs, dairy, fortified cereals (especially if you're vegetarian) Magnesium: Nuts, seeds, spinach, whole grains Anti-inflammatory foods: Turmeric milk, ginger, garlic, berries, omega-3 rich foods like flaxseeds and walnuts Avoid too much sugar, processed foods, and soft drinks as they can worsen inflammation. Stay hydrated and eat balanced meals. Hope this helps!”

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Ms. Neha Suryawanshi

Dietitian/Nutritionist 15 yrs exp Mumbai

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Please ask me directly for details.

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Ms. Trupti Padhi

Dietitian/Nutritionist 17 yrs exp Bhubaneswar

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Good morning pls do full body check up first n connect with dietitian for better guidance on diet.

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Ms. Samriddha Dasgupta Sarkar

Clinical Nutritionist 22 yrs exp Kolkata

Please consult orthopedic

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Ms. Neema Yadav

Dietitian/Nutritionist 5 yrs exp Kolhapur

First , what’s likely causing it? Common cause of back and neck pain at this age includes Poor posture Muscle strain Stress and tension Lack of core strength Sleep position or bad mattress / pillow Quick relief suggestions 1. Stretching and mobility These simple stretches help release tension in your neck and back Neck stretching Chin to chest Side to side neck tilts Neck rolls Upper back stretching: Thread and middle stretch Cat- cow stretch Child pose Lower back stretching Knee to chest Pelvic tilts Seated spinal twisted 2. Heat + massage : Use warm compressor heating pad for 15-20 minutes on sore area Magnesium oil or muscle rub can help Light self massage with a tennis ball or roller against a wall can target tight spots 3. Posture + Ergonomic Use pillows that support your neck if your pain is worsen A small rolled towel behind your lower back while sitting Can ease back strain. 4. Supplements/ natural support Magnesium glycinate - 200-400 mg / day can reduce muscle tension Vitamin D : Low level can worsen muscle pain Turmeric: Natural anti inflammatory, good if taken with black pepper foe better absorption

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Ms. Somya Jain

Dietitian/Nutritionist 9 yrs exp Delhi

Its a sign of vitamin d and protein deficiency Get them blood test done Then connect over consultation to help better

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Ms. Isha Rani Dietitian/Nutritionist 8 yrs exp Gurgaon · Accepted Answer

Ms. Isha Rani

Dietitian/Nutritionist 8 yrs exp Gurgaon

Thank you for reaching out. Chronic muscle pain and the popping sound you’re experiencing can be influenced by several factors including inflammation, muscle tension, or nutritional deficiencies. From a diet perspective, I recommend the following: • Ensure adequate protein intake to support muscle repair and strength like lean meats, fish, eggs, legumes, and dairy. • Omega-3 fatty acids (found in flaxseeds, walnuts, and fatty fish like salmon) • Magnesium and calcium are essential for muscle function and relaxation. So take green leafy vegetables, nuts, seeds, whole grains, and low-fat dairy. • Vitamin D deficiency is common and can cause muscle weakness or discomfort. Get your levels checked. • Stay well hydrated, as dehydration can also cause muscle cramps and tension. • Avoid excessive intake of processed foods, sugar, and caffeine, which may worsen inflammation.

Next Steps

strongly recommend you consult an orthopedic doctor or physiotherapist to assess structural or musculoskeletal issues. Also consider seeing a clinical nutritionist or getting a blood panel done to check for nutrient deficiencies (especially Vitamin D, B12, and magnesium).

Health Tips

Maintain a proper sitting posture.

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