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Upper Back Pain
I have recently joined a new work where I have to sit on a chair for 7-8 hrs and work on a desktop. Also, my bed is not comfortable and I am planning to buy another one. Also, my eating habits are not that good.
The problem is I have upper back and rear neck pain due to this I am uncomfortable the whole day. Also, I had 2 instances, one was of twigging of my right thumb and one was of wrist shaking when I was drinking water from a glass. I know something is wrong, please advice.
Thank you.
Answers (4)
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Posture corrections must.
Tk break between work .
Stretching exercises of spine.
Shoulder stretching exercises.
Meet physiotherapist
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Postural Correction- Sit Tall, Walk Tall.
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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.
⢠Core Strengthening Exercises- Straight Leg Raised With Toes Turned Outward, repeat 10 times, twice a day.
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Change of work changes your work station which could be the cause of your upper back pain. Get your vitamin D checked as well. Your symptoms in the hand might not be related to your upper back. Get your work station evaluated by your ergonomist at office.
Next Steps
Ergonomic correction of work station
Health Tips
try to get up every 2 hours and take a walk and come back and sit at your desk during work hours. thoracic spine extension exercises will be helpful along with chin tuck exercises. increase physical activity.
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Mr. Chandan Kumar Singh (PT)
Physiotherapist
10 yrs exp
Varanasi
Symptoms with your hand seems , weakness over upper back . Need to fix it by strengthen the area .
Also advised to strengthen whole parraspinal muscle and other muscle as required .
Next Steps
posture accommodation according to work environment.
Health Tips
go step by step according to progressive strength exercise.
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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.