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Lower back pain
Chronic upper back pain below the neck, beacuse of long sitting hours at office. Lot of tension in bones, need to release it.
Answers (8)
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Chiropractic Mobilization will help.
Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.
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Its bcoz of disc bulge,
Manipulative physiotherapists like us,can push the disc back to it's normal place
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Improve your posture, avoid forward bending.
Next Steps
do strengthening exercises of neck and back,
Health Tips
take Physiotherapy treatment ( SWD, ultrasonic, TENS etc.)
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Posture corrections must Avoid towards bending and long sittings physiotherapy treatment must
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you need a good scapular strengthening exercises to help improve your postural fault. get up from your chair every 1 or 2 hourly and do some shoulder rom exs, cervical movements, scapular retractions to relax your strained musculature.
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you further need to train your core muscles too to prevent recurrence of your symptoms.
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Greetings, sorry about the pain. Your posture is at fault here. Make sure you have good sitting arrangements at your desk
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get a massage or trigger point therapy done by.a physio and 60% pain will go away. with inputs from physio correct your posture with simple strength exercise, rest of pain will subside. continue exercise for at least 3 months to see permanent relief.
Health Tips
make desk based stretching exercise as your hobby at office.
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Ms. Poonam Markandewar
Occupational/Ergo Medicine Therapist
15 yrs exp
Pune
First of all you need to improve on your posture correction . Ergonomic modification ..like raising the height of your work station . Eg.Use stack of books to increase the level of laptop or tab to reduce strain on neck and upper back.
Next Steps
Start doing upper body warm up and strengthening exercises followed by back muscles stretching exercises.
Health Tips
make sure that you are doing all exercises 2 times a day. Stretching your neck and back muscles every 2 -3 hour .Plus trunck twist will help you in releasing tension in your back.
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Mr. Anant Kumar Bairagi (PT)
Physiotherapist
15 yrs exp
Bangalore
You may need to learn upper Thoracic mobility exercise. After that you can work on your scapular muscle for stability. Especially on your lower trapezius. But first visit to some movement therapist will definitely get help. You can
Search movement therapist in your area in kinetic control website.
Next Steps
visit movement therapist
Health Tips
don't start exercise without supervision.
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