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Upper back pain
I have been having an upper back pain since 2-3 days. I think it is mainly in muscles covering spine. I tried stretching and a few excercise but it starts again after a few minutes.
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Posture correction must avoid computer work. Hot fermentation and stretching exercises
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Apply Hot Fomentation twice daily. Avoid bending in front. Postural Correction- Sit Tall, Walk Tall. Extension Exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang Asana -- Lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily.
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Take hot packs twice daily Please specify your job type.
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visit a physiotherapist asap. You need a good stretching regime. The upper back , chest neck and shoulder muscles cannot be isolated. A physiotherapist can examine and plan a good stretching protocol.
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Apply hot pack and volini after ward's Wait for 3 days
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Precautions: 1 avoid any weight lifting 2 avoid forward bending of neck continously. 3 any jerky mov to spine 4 avoid any self stretching - Apply hot fermentation for 15- 20mn specially at night before going to sleep. - if still pain persist kindly consult physio privately for proper asesement and treatment
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Give it a rest by not trying to strech.Apply some hot water fomentation for 15 mints and aoply volini/ omini/diclogelGet in touch with a qualified Physiotherapist if it doesn't get better in 2 days.
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Upper back pain can be a result of various factors. That can be related to posture, cervical radiculopathy, trigger points in the neck and upper back muscles etc. You need a proper evaluation by a physiotherapist to know the root cause of the pain to treat it effectively.
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1) Apply hot packs 2-3 times a day for 3 days to relieve pain and muscle spasm if any. 2) Avoid carrying bags on one shoulder. try and distribute the weight on both shoulders (if carrying the bag is important) 3) Opt for a clinic visit to a physiotherapist for proper assessment and treatment.
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Hello. When you say "upper back", do you mean thoracic back pain. If this is the case, you need to see an orthopaedic surgeon for assessment for any causative pathology. If however it is lumbar area (below rib cage level), it is most likely to be mechanical and concentrating on good posture, strengthening back muscles and keeping fit (optimum BMI) will help. A physiotherapist can help you achieve this.
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Above.
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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.