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Neck and Back Shoulder Pain
I am suffering from pain around neck and "back shoulder" from past 2-3 days. I am working from home so I have to sit almost 12 hrs a day.Please suggest some medicine or home remedies.
Answers (13)
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Hot water fomentation and posture and ergonomic correction will help u.
It could be due to bad posture/ sitting habits while working.
Next Steps
Dr. Aditya (PT) - Physiotherapist - Book Online consultation https://www.practo.com/delhi/therapist/aditya-29-physiotherapist-1/
Health Tips
apply hot pack on neck
always sit straight with back support
take frequent breaks after every half an hour
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You need some regular exercises and posture correction during activities, Go through the video to understand the exercises properly.
Use hot water bottle around neck for 10 minutes before these exercises.
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Do 1. Static neck excrise 2time / day for 5 Repetition each
2. Shoulder straching 2 time/day for 5 Repetition each
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This will be continued
Health Tips
Short of walk for every hourly interval
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Do these 3 Exercises as a home remedy
1) neck strech 3 times twice a day
https://youtu.be/yidm-ivlqd4
2) side strech 5 times twice a day
https://youtu.be/ijh8lcbsghu
3) hip Strengtening 10 times at one time in sitting twice a day
https://youtu.be/0rjo9g08mz8
Next Steps
Reply back how you feel after this. Continue only if feeling relaxed after this; otherwise consult me further.
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If any doubts or problems don't delay to consult.
online appointment available.
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Contact through online consultation
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Keep your posture correct always during work and sitting.
Keep your elbows rest during table work or system works!
Get some muscles relaxant tablets for now
Next Steps
Do stretching exercises of neck and shoulders.
Health Tips
Avoid excessive using of mobile phone and do some indoor activities during lock down.
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Cleanse and detoxify ur liver first... use all the cruciferous vegetables for that.
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consult on practo director meal plans. For that it details are needed.
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Hello,
As you mentioned your sitting in one position for longer hours.
First of all keep changing your posture.
You should keep changing your posture in every 45 minutes to 1 hour.
For the pain you can take hot & cold therapy 5 minutes each for about 20 minutes .
Next Steps
Do small neck movements after the hot & cold therapy.
Health Tips
You can do some desk stretches in the break you take during your work.
They are easily available on the internet.
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In Work from home process you would not be able to use the right table and chair as you would have used at your office.
This could lead to bad sitting posture while working. Your neck and upper back would have got strained because of your bad posture. That would have initiated your pain.
Next Steps
You can use Volini gel or spray to the painful spot provided you are not allergic. You need to take small breaks between every one hour.
You have to do mild neck stretching, rotation to your shoulders, stand and walk around for two minutes.
Health Tips
These simple exercises will give you good relief but if the pain persists you need to consult a Physician or a Physiotherapist for further evaluation and treatment.
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It's might be due to trapezius muscle spasm.
Your work is on computer. Pain radiates till arm?
Next Steps
apply hot fomentation for 15mins
Health Tips
consult physiotherapist for further enquiry.
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It's may be due trigger point or posture dysfunction..
Used hot or cold pack
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consult physiotherapist
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Dr. Manasi Rajadhyaksha (PT)
Physiotherapist
16 yrs exp
Mumbai
Sitting extensively in one place is itself a precursor to back pain .
You need to pay attention to the following points: -what is your posture when you sit ?
-How often do you take a break in between?
-Do you do any movements/ stretches in these breaks?
Next Steps
- Check your posture and give your back a support when you sit longer hours.
- Take a break every Hourish and do a movement/ stretch
- Get your computer/ laptop screen at your eye level
- Use a hot pack 2-3 times / day to intermittently relieve pain
- Consult a Physio on a Video call for a detailed understanding of your problem and hence a consequential focused treatment.
Health Tips
All of the above tips wont treat your pain but will provide some temporary relieve. A Physio can Best assess and pass their judgement when they see the movements and observe patterns. Ofcourse that is restricted in these times yet Most of us are offering Online/ Video consults. Make use of those for the Better help :)
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Dr. Faiyazuddeen Kuthbudeen (PT)
Physiotherapist
23 yrs exp
Chennai
Hai since work from home will give pain over the back of the shoulder at present if u want home
Remedies u can apply a voligini gel to the affected part and apply hot fermentation and gently do neck and shoulder exercises while
Ur sitting n the chair the angle of eye contact from the desk to laptop should be 90 degree and if u need medicine just take paracetamol
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