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Chronic Neck,mid back and lower backpain
I have had chronic neck , mid back and lower back back due to long term sitting with poor posture.
I had consulted a physio from my local but he is heavily relying on passive modalities like hot, cold, tens, ultra sound instead of a progressive exercise routine with minimum to no passive treatments.
So I want your's opinion about this 🙏
Is it type of treatment really that feasible ??
Or is it important to rely on this specific treatment approach for long term pain relief ?
My pain is (4/10) and triggered by certain movement or posture ( if that helps )
I have attached a photo with all my major muscle knots as per my PT
Answers (15)
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For chronic neck and back pain, passive treatments like heat, TENS or ultrasound may provide temporary relief, but they generally shouldn’t be the main focus of long-term management. A progressive exercise program, movement retraining and gradually improving strength and tolerance are usually more important for lasting improvement.
Next Steps
Start a gradual, progressive exercise program focusing on mobility, postural control, strength and endurance. Passive treatments can be used for short-term symptom relief, but your treatment should gradually become more active. You can consult me online for a personalised assessment and exercise plan.
Health Tips
*Avoid staying in one posture for long periods; change position or move every 30–45 minutes.
*Keep your screen at a comfortable eye level and support your lower back while sitting.
*Don’t completely avoid movements that cause mild pain; gradually build tolerance instead.
*Include regular walking and gentle mobility exercises in your routine.
*Progress strengthening gradually rather than suddenly increasing the load.
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For chronic neck, mid-back and lower-back pain related to prolonged sitting and poor posture, passive modalities such as heat, TENS or ultrasound may help temporarily reduce pain and muscle spasm, but they should generally not be the mainstay of long-term rehabilitation.
A progressive, individualized exercise program is usually more important for long-term improvement. Treatment should focus on mobility, postural control, strengthening of the deep neck, scapular and core muscles, flexibility, and gradually improving tolerance to sitting and daily activities.
Passive modalities can certainly be used when clinically indicated, particularly during painful phases, but ideally as an adjunct to active rehabilitation rather than a replacement for it.
Next Steps
I would recommend a proper physiotherapy assessment to identify which movements and postures reproduce your symptoms and to assess spinal mobility, muscle strength, flexibility and neurological status. Based on this, your physiotherapist can develop a graded exercise program and progress it according to your response rather than relying mainly on modalities.
Health Tips
Avoid trying to maintain one "perfect posture" throughout the day. Regular movement and changing positions are often more useful than rigidly holding a particular posture. Take frequent movement breaks during prolonged sitting and gradually build your activity and exercise tolerance.
If you develop radiating pain, persistent numbness/tingling, weakness, problems with balance, bowel/bladder changes, unexplained fever/weight loss, or rapidly worsening pain, seek medical assessment promptly.
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Hi I have seen your photo and come to know about what you are suffering .it's a functional assymitry .
I can definitely solve your case .I treat this type of case .
Next Steps
we are ahmedabad based .so if you can come to clinic is best but if you want online session I can also provide that and work with you .
Health Tips
never give up .I know your diagnosis of exercise is not correct yet that's why certain posture triggers your pain .will integret nutrition and exercise along with it .
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Your concern is valid. For posture-related neck, mid- and low-back pain, passive modalities like TENS, heat or ultrasound may provide temporary relief, but progressive exercise, posture correction and strengthening are more important for long-term improvement.
Next Steps
With pain around 4/10 and posture-related triggers, a properly planned rehabilitation program can often show noticeable improvement within the first week, although complete recovery varies from person to person.
Health Tips
A detailed physiotherapy assessment would help identify the exact movement/postural issues and tailor the exercises accordingly
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Both side traps muscle is spasm and lt scapula is retracted more . You may check after sitting long upper back must be stiff and after few days it starts spreading sorrunding part,
If this. Type of problem
Then you should work on your thoraxic mobility , manual therapy not modalitis (20%) of whole protocol is recommended, and start offload the pressure by guided exercises and release
Trust the therapist after Their assessment
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Hey, you don't need to rely on modalities, you need to focus on your postural correction exercises before we have to assess your posture according to that I'll suggest some ergonomic changes and exercises which will help you to come back to the painfree Lifestyle.
Next Steps
go for the consultation for assessment.
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There is no machine needed in your problem just correct your posture, strengthen your back muscle and avoid bad posture positioning start some physical activity.
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Hi, No machine treatment are required.
Exercise treatment is the only best thing
Next Steps
Consult a physio who will make you do exercises based on rehab not machine
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There is nothing to worry, posture correction core strengthening exercises are needed as there is no severity
Changing to proper posture will help you regain balance reduced pain and muscle strength.
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Dr. Saswati Nanda (PT)
Physiotherapist
12 yrs exp
Delhi
Hey there!
Passive modalities are used to reduce acute pain . I respect the physiotherapist. After passive modalities you can now focus on movement science and exercise therapy. Vitamin check is also required as you are 19.
Kindly book online session with me
I will guide you what course of action you can follow.
Your physio
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Dr. Neha Singh (PT)
Physiotherapist
3 yrs exp
Prayagraj
first of all, i would suggest focusing more on active rehabilitation rather than relying mainly on passive modalities. since your pain has been present for a long time is related to prolonged sitting and poor posture ,a gradual and progressive exercise program can be more helpful for long term pain relief and functional improvememt .
Next Steps
portural correction and ergonomic advice
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Dr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
4 yrs exp
Kolkata
Hi please take an online consultation for best diagnosis and treatment
Next Steps
I need more information about your health
Health Tips
These are all part of treatment you can trust him if he is qualified and experience.
Postural care. To check vitamin and minerals.
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Dr. Afsa Rafiq (PT)
Physiotherapist
5 yrs exp
Srinagar
Correct posture
Health Tips
Consult online for posture assessment
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Dr. Neelam Ashish Rathi (PT)
Physiotherapist
10 yrs exp
Yavatmal
As you have mentioned your pain in not that severe, so we can start with some strengthening exercises, posture correction, some postural correction exercises that you can do between your sitting hours, gradual stretching.
Next Steps
So take proper guidance and recover soon. If you want to connect, you can connect online.
Health Tips
If the condition remains same for some time and your work pattern also remains same there are possibilities of more severe pain in future
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Dr. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
As per your age, this seems because of the poor posture. Correction of posture advised to control the pain, moist heat preferred, followed by gentle stretching of the upper back and neck, and then strengthening exercises.
Next Steps
For more details, contact online
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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.