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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)
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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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Follow my you tube channel u can c for posture correction exercises - andrewphysiotherapist YouTube channel
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You should do neck muscle strengthening and stretching exercises with proper guidance.
You should consult a physiotherapist in person for complete assessment and treatment.
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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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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
21 yrs exp
Bangalore
Your neck could hurt as a result of myriads of issues. Generalised exercises may not do a things if they are not right for you.
It needs to be assessed physically by a physiotherapist. Please visit a physiotherapist
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
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
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Dr. Ingelala Uma (PT)
Physiotherapist
14 yrs exp
Nellore
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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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.