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Upper back pain
I am an it engineer and since 2-3 days facing pain in upper back pain. Below the neck what to do ..what exercise and how to relieve pain.
Answers (9)
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Hot fermentation and posture corrections must.
Avoid toward bending and stretching exercise of neck full spine extension
Next Steps
visit physiotherapy centre for treatment
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First you need to understand the triggers that are creating problems for you
Check out this video how prolonged sitting is the culprit and how you can overcome the issue.
Second video is for exercises that you should do regularly not only when you have pain.
https://youtu.be/q5pguwvtkv4
Next Steps
Health Tips
Visit a Physiotherapy Clinic for at least 10 sessions
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It may be because of poor posture..
Next Steps
Follow back ergonomics
sit in good posture
Take frequent breaks and walk around
Health Tips
If pain is more then consult dr or physiotherapist..
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As per your complaint, it's due to prolonged sitting in front of system, so avoid it , give gap every half n hr.
Maintain sitting ergonomics its there on YouTube.
No exercise when pain is present let the pain subside then you can visit physio clinic for strengthening n stretching your back region.
I won't suggest you to visit clinic at this pandemic situation.
Next Steps
Suggest you to take mild muscle relaxant;
Acemez plus tab daily twice.
pan 40 before breakfast.
follow this for 4 days.
Muscalt forte spray or Myolaxin-D ointment.
Health Tips
Mostly in summer avoid hot water pack because it will agreevated pain more.
Even look for good mattress, better sleep on flat mattress for ex; Memory foam , polyurethane foam (Pu) types.
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Now a days due to work from home many gets this upper back pain below neck as you mentioned. Try to be at correct posture while at work. Apply hot application. Reach your near by Physiotherapist and take manual therapy. Once your pain gets reduced you can start to do strengthening exercise.
Next Steps
Try to give a rest inbetween your work when you get stimulated any disturbance at your pain site.
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Applying hot water fermentation will be helpfull in reducing pain, maintain proper posture while on work, if not the condition worsens.
Visit nearest physical therapy centre and take manual therapy for trapezius muscles, the pain will reduce within no time and also later with exercises you can stregthen upper back shoulder and neck muscles.
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Firstly , It is normal for a IT Professional to develop upper back pain due to overuse .
One probable cause could be that your hands constantly are on the keyboard. When you type your entire shoulder muscles are also involved in this activity. The shoulder joint has a bone called the scapula which is present in your upper back.
When the scapular muscles are repetitively recruited, the muscles become stiff , tight , immobile and restrict the scapula from moving freely .
When you try to do your usual activities , the scapula finds it hard to move because the structures out there are tight thus inducing pain!
Next Steps
Pain Management :
Apply Hot Fomentation/ Hot Pack on the region of pain
Immediately after Hot Pack application, Stretch the Upper back muscles .
Free-ing the Scapula :
Retract & Protract your Scapula and hold each movement for 5 seconds atleast
Shrug your shoulder and Hold for a few seconds
Stretching your neck also helps free the Scapula
Apply Hot pack after the stretch and Scapular movements , Rest well for the day
Health Tips
Ensure you take time off your work station every 45 minutes atleast and do gentle stretches and movements of the neck, shoulder , elbow and wrist
Your muscles will Thank you !
Also , Posture ! Stop stooping , maintain the right posture
Happy Recovery Engineer
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At the moment exercise will worsen pain. Try manual therapy, it gives instant cure.
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Dr. Anand Vaghasiya (PT)
Physiotherapist
3 yrs exp
Surat
If Possible i would like to Consult you it seems like you are having pain because of occupational stress and ergonomics, i can correct ergonomics for you and you can feel the difference in one sittin. You can ask for online consultation too
Next Steps
Get appoinment on practo
Health Tips
Let’s change the cause of Pain.
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