⢠Neck Exercises.
⢠Neck Stretching.
⢠Postural Correction.
⢠Shoulder Shrugs.
⢠Take frequent Breaks at work.
⢠Core Strengthening Exercises.
⢠Use cervical pillow.
⢠Use Back Support.
⢠Self Massage the back of neck.
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Your pain could be due to trapezius muscle spasm or tightness..
1:Apply cold pack over trapezius for 10 min.twice in a day .
2:apply volini spray/Dinaper
Next Steps
1: UPEER TRAPEZIUS STRETCH: Sit in a girl chair or stand up straight ,keep your shoulder down as you lean away from it.. hold for 10-15 sec and then repeat the same.
To know detailed about all these exercise consult me via practo ..it's always better to do all exercises under physiotherapist guidance .
Health Tips
1:Avoid cardling a phone between the ear and shoulder.
2: Avoid Carrying heavy bag or playing musical instrument for hours at a time.
3:Avoid weight lifting and contact sports .
If the pain persists or aggrevates ..you need to consult me via practo..
It may be due to cervical problem. Is there any H/O of neck pain? Often neck problems may radiate to your shoulder and Trapezius muscle. Mostly if your pain in Trapezius is @ night it is Rotator cuff tear. Or if it is in the morning after wakeup it may be due to PIVD in the C-Spine.
Next Steps
Avoid excess use of Smartphone with left hand to attend the call for longer duration. U can use earphones so that your shoulder can be relaxed. Maintain errect posture.
Health Tips
Do Warm water fomentation or cool pack application for pain over Trapezius. Avoid pillow below head. Avoid at. lifting in Lt. hand. Avoid neck bending while using smartphone or laptop for longer periods. Plz. consult an experienced Physiotherapist or Orthopaedic surgeon for further evaluation.
Your pain could be due to wrong posture. How long do you have this pain? Whether the onset of pain is gradual or sudden? Does it radiates?
Next Steps
You should give hot water fomentation for 15-20 minutes twice a day.
You should do trapezius stretching and strengthening exercises.
You can do Volini gel or spray provided you are not allergic.
Avoid Prolonged neck bending activities.
Avoid lying on the affected side.
Health Tips
If the pain persists or aggrevates you need to consult a Physiotherapist or Orthopaedist for further evaluation and treatment.
Hello dear
Now looking at your age and complaint you seem to have scapular dyskinesia with a weak rotator cuff leading to trapezius strain.
I wouldn't be surprised if it keeps coming back and if it is for the first time, there is a chance it will come back if we do not deal with it tactfully.
You need to be put on a specific exercise programme and be screened for vitamin deficiencies as well.
However , i would need a few more answers:
1. Is it the first time you have had this kind of pain or have you experienced it before as well?
2. How did it start?
3. Looking in the mirror, are your shoulders at the same level?
4. Do you have a forward stooping posture when viewed from the side?
5. Does the pain get worse at night?
6. Have you had neck pains in the past?
7. Do you get additional symptoms like hair fall, acidity, fatigue, cramps, forgetfulness and tingling sensations in hands and feet?
Regards
Dr Vipin Gupta
Next Steps
Consult online with the answers and pictures of you, or can connect in person if based in delhi.
Medicines are not that much effective in the long run to alleviate the root cause of pain. Traps pain usually comes with poor posture and with the overuse of the muscle. You should consult a physiotherapist or do the upper traps stretching by the time. For more information on those stretches you can check out the my page.
Applying ice pack or hot water bag.
Use pain'relieving gel like volini gel or diclofenac gel.
Do some neck isometric exercises.
Stretching.
Correct posture.
Avoid forward posture.
Avoid long sitting.
You need to work up on your posture and need to rectify your ergonomics and workstation. Alongside I am sharing you this video link that has some exercises which you can perform to ease off this stress and pain in your traps and neck.
https://youtu.be/tju1lqtj-e0
Next Steps
You can also consult us online on the Practo app for a customized tailor made exercise routine for your condition.
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.
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.
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