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Upper Back pain and Neck pain
Hello Doctors
I am feeling upper back pain in the thoracic region only while stretching fwd and backward.
Along with that i feel some stiffness and tightness in upper back and neck also.
This is due to matress or bad sitting posture?
What should i do for same
Answers (9)
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Chiropractic Mobilization will help.
Avoid bending in front. Postural Correction- Sit Tall, Walk Tall.
Extension Exercises x 15 times x twice daily.
Apply Hot Fomentation twice daily.
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There are few things you can do
1. If you are sitting for long time at a stretch try to change your position after 30 min
2. Maintain a proper ergonomic posture
3. You can have some stretching exercises as prescribed.
4. Maintain a good sleeping habit
5. Consume a lot of water
6. Try to have some food contains D3 and B12
Next Steps
Thoracic mobility exercises
Health Tips
Consult a Physiotherapist.
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Bad posture.
Avoid towards bending and long sitting.
Avoid computer work.
PHYSIOTHERAPY treatment for few days
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Posture and mattress both are the contributing factors for your stiff upper back.
How long do you have this pain? Did you do exercises in recent past?
Next Steps
You should give hot water fomentation for 15-20 minutes twice a day.
You can use Volini gel or spray provided you are not allergic.
You should do upper back stretching exercises.
Health Tips
If the pain persists or aggrevates you need to consult a Physiotherapist or Orthopaedist for further evaluation and treatment either in person or through video call.
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Hello
From how many days are you feeling this pain..?
If you feel pain apply hot water fermentation for 15 min twice a day.
Then apply any diclofenac ointment like volini.
Then start the stretches of the upper back and neck.
Hold the stretch for 10 sec and then relax do each stretch for 3 times.
Then start the strengthening exercises for the upper back and also the neck isometrics.
Along with these exercises try to change your ergonomics like try to take breaks in between the work hours.
Do not bend forward while doing desk job or any other activity.
If you have changed your matress recently that also might be the cause for pain.
Next Steps
Consult online through practo for proper guidance of exercises.
Health Tips
Do not bend forward.
Don't lift heavy weights.
Try to use pillow at the back while working.
Try to maintain your shoulders relaxed don't hold them while working.
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Ms. Vanshika (PT)
Physiotherapist
4 yrs exp
Delhi
hello, there are many causes of upper back pain. may be your pain is radiating from your stiff neck or it can be due to forward head posture or may be you lie down and using your phone, or may be you have long sitting job at laptop or it can be due to dehydration also. stress is a main cause of stiff neck.
Next Steps
you should consult a qualified physiotherapist.
Health Tips
use ice pack
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Mr. Nitin Kumar Arora (PT)
Physiotherapist
7 yrs exp
Delhi
You need to apply an ice pack on your upper back for 7 minutes thrice a day. Secondly you need to work on your upper back muscles so that they are strengthened and conditioned up properly to ease off the postural stresses that are falling on those muscles.
Next Steps
You can consult us online on the Practo app to get a customized tailor made exercise routine for your condition.
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
19 yrs exp
Bangalore
Yes matress and siting posture can both affect your back.
You need someone to take you through an ergonomic assessment and treatment.
Any specific exercise program needs a proper assessment.
Next Steps
some basic advices are:
sit right back into the chair
take breaks every 40 mins or so
With the thoracic spine, arm movments mobilise the spine so bend elbow lifts and bringing them into your chest would do some low grade self mobilisation. twists in sitting are really important to. 15 reps of each at least 3 times is atleast could be a start in self mobilisation.
Health Tips
sitting too long in a fixed position puts undue pressure on your disc....
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
First of all use proper matress it should be not too soft,or too hard it should be firm.
Check with your work ergonomic as well. Do not bend or stoop during work.use pillow under your back to support.laptop should be at eye level.
Take a break inbetween your work.
Also start doing exercises for neck and shoulder.
If it pain try to use hot water bag before exs and after exercises.
Do strengthening exercises for shoulder.
Do stretching for neck and shoulder.
It will pain few days but if you do regularly it will improve your posture.
Next Steps
further details please consult online with physiotherapist with practo app
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