Table of contents:
- Causes of upper back and neck pain
- How to deal with upper back and neck pain
- Stretching to treat upper back and neck pain
- I-pose
- W-pose
- Tilting head
Upper back and neck pain can interfere with your daily activities. This pain in the upper back and neck can limit your movement and the pain gets worse when standing or sitting. If left untreated, this condition will worsen, spread, and limit your space even further. There are several ways to treat upper back and neck pain. Anything? Read in full this article.
Causes of upper back and neck pain
Pain in the upper back and neck is usually due to muscle weakness that occurs continuously as a result of incorrect posture or posture.
Sitting all day and working in front of a computer screen, looking down on a cellphone for too long, and sitting in front of a television screen for a long time are the main causes of upper back and neck pain.
In addition, the causes of upper back and neck pain include:
- lift something incorrectly
- sports injuries
- overweight
- smoke
As with other health conditions, the effects of neck and back pain can be more severe in people who smoke or are overweight. People who are overweight can put more stress on the muscles.
How to deal with upper back and neck pain
Actually some pain in your back and neck area is quite common. However, if the upper back and neck pain is chronic it can be a very serious problem. There are steps you can take to quickly treat upper back and neck pain as these conditions develop. Also, there are a number of things you can do to prevent upper back and neck pain from appearing or recurring.
Using cold compresses, anti-inflammatory pain relievers, sticking to movements that don't cause pain, asking other people to massage stiff muscle areas and walking with correct posture can also help with upper back and neck pain.
Once the pain in your back has started to get better, you will still need to rest for a day or two. You can also start trying to help with healing through exercises or stretching .
Stretching to treat upper back and neck pain
Stretching can help prevent new aches from appearing and prevent upper back and neck pain from returning.
Stretching movements that you can do include:
I-pose
Sit on a sturdy chair or on an exercise ball with your feet flat on the floor, letting your hands hang straight down from your relaxed shoulders. Your palms facing each other, slowly raise your hands toward your knees, then overhead.
Keep your elbows straight, but not locked, and don't shrug your shoulders. Hold this motion for three deep breaths then slowly lower your arms to your sides. Repeat 10 times.
W-pose
Sit in a chair with your feet shoulder width apart. Start with your hands hanging by your sides and your shoulders relaxed. Then move your hands like the example above. Your hand makes a W shape, with your body as the center line. Hold for 30 seconds. Do three rounds, at least once and up to three times per day.
Tilting head
Sit on a sturdy chair or on an exercise ball with your feet flat on the floor, letting your arms hang straight down from your relaxed shoulders. Keeping your arms at your sides, grasp the chair in your chair with your right hand, and tilt your head towards your left shoulder.
Extend as far as you can comfortably, and hold for one deep breath. Repeat 10 times, then hold it with your left hand and stretch it to the right 10 times.
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