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Right upper back, traps, side neck pain
One month ago, i had gone for a mountain trek, but this wasn't the reason for my upper back, traps and side neck pain but it was because of the 6 hours to and fro bus journey which was very uncomfortable for the neck.
After coming home, i took a hot shower and applied hot water pack to the painful area for one day. To a certain extent the back pain got over, but the traps and neck pain hasn't gone as of yet. One week ago, i also applied tiger balm to the area, but still no relief.
I used to go to the gym for around 4 months, but due to this muscle pain, i have stopped going. I need to treat this muscle pain and resume my exercise as soon as possible. What should i do? Thank you in advance.
Answers (9)
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Plz visit near by physiotherapist u may need 5 to 7 sessions and everything will be alright.
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All you can do at home without any physical consultation is application of hot pack.
Hot pack on neck region and both upper shoulder region- 15-20 mins for about 3-4 times a day.
Next Steps
Notice your pain for about 1-2 days, if no relief. Visit any physiotherapy clinic nearby you, get properly assessed and treated.
Health Tips
If you have sitting occupational do try to maintain the height of your desk.
Get quality sleep with a good pillow support.
Prevent any exercises suggested by any youtube video or someone who doesn't have the knowledge about this subject.
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Visit nearby physiotherapy clinic and take electrotherapy for a week, the spasm and pain will reduce, later you will be suggested with strengthening exercises.
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Mr. Chinna Kondaiah Ballekuri (PT)
Physiotherapist
18 yrs exp
Hyderabad
It is due to weakness of the muscles you got a spasm
Physiotherapy treatment can give you good results
Take Ultrasound therapy and IFT for 5-7 sessions
Next Steps
Visit nearest Physiotherapy clinic for complete assessment and treatment
Health Tips
Use Hot pack Application 2-3 times a day
Start Neck and back Strengthening Exercises
Neck and back Stretching Exercises
Maintaine adequate water intake every day
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Dr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
4 yrs exp
Kolkata
What is your profession.Do you work in front of laptop for long time?
Please let me know.
Next Steps
Maybe a cervical sprain.
Health Tips
rest.
isometric neck exercise.
electrotherapy.
visit your near clinic for best diagnosis and treatment.
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Ms. Minakshi (PT)
Physiotherapist
14 yrs exp
Delhi
As your explanation ... It is happened because of restless continuous use of you muscles either because of the mountain trek or due to unpleasant continuous bus journey or all combined. Your neck, upper back & traps muscles gets spasm. It is not easy to maintain at home care.. Just go for physiotherapy treatment near to you for pain management & to control muscles spasm asap & move to normal and fit lifestyle. Sometimes negligence becomes a corse.
Next Steps
Must go for the phystherapy session.
Health Tips
use ice pack for 2 times a day
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Dr. Ingelala Uma (PT)
Physiotherapist
14 yrs exp
Nellore
Visit nearby physiotherapy clinic for proper assessment and treatment.
Take IFT and Ultrasonic therapy-7days to reduce pain and spasm.
After reducing pain start doing neck stretching and strengthening exercises to neck prescribed by Physiotherapist
Next Steps
do hot water application for 3-4 times a day for 15 mins
Health Tips
maintain proper posture and ergonomics if ur doing sitting job,avoid neck forward posture as much as possible.
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
Hot fomentation advised twice a day for 3-4 days .Apply voilini gel . Don’t go for any massages now. Check whether your posture is correct while sitting. After a week you can start with exercises at gym .
Next Steps
Postural correction advised. Avoid lifting heavy weights
Health Tips
If pain persists visit your nearby physio therapy clinic for electro therapy
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