5 Best Tips For Treating Neck, Shoulder And Back Pain

5 Best Tips For Treating Neck, Shoulder And Back Pain – Working at a computer all day can lead to tight muscles that limit the range of motion in the neck. Chad Springer / Getty Images / Image source

Stiff neck? The area above your shoulders is one of the most common areas of tension, especially if you sit at a desk all day (in a low position) or are constantly looking at a mobile screen.

5 Best Tips For Treating Neck, Shoulder And Back Pain

According to research, neck pain can feel like a “twist,” stiffness, or a sharp pain. This pain may radiate to the shoulders, upper back, or arms, or it may cause a headache that causes dizziness, lightheadedness, or weakness in your arms.

Diagnosing Neck Pain

In general, neck pain refers to pain anywhere from the base of the skull to the shoulders. And technology is one of the biggest reasons. “As a culture, we’re putting our necks to hell with our addiction to technology that creates front-wheel drive and causes neck muscle spasms and pain in the head, temples, and even behind our eyes. says Brad Butler. , chiropractor and author of Back Pain Relief Scheme: The Essential Guide to Non-Surgical Solutions.

“The most common cause of neck pain is postural or positional. The modern lifestyle of sitting for hours at a desk unfortunately causes the skull to move forward. By placing it on the first cervical vertebra,” says Lara. Heymann, physical therapist and creator of LYT Style Yoga. “Every millimeter of the skull puts tension on the muscles at the back of the neck. These muscles at the back of the neck have constant stress and strain, which causes tension and pain.

You may not be able to get rid of your computer, but there are things you can do to reduce distractions. “To alleviate this pain, first place the computer at eye level to prevent head movement,” Heymann said. “Stretching the back of the neck muscles can also help relieve tension in existing tissues.”

“There are things you can do to prevent neck pain,” says Karen Joubert, PT. “I recommend seeing a local physiotherapist to address your daily habits, habits and posture. Second, a good program of postural awareness through activity-based stretching has a positive effect on the prevention of neck pain.”

Treatment For Neck Pain

Stretching your neck muscles is one of the simplest preventative measures you can take at home (and at work) to reduce tension. You can repeat this procedure daily to relieve neck pain and relax your neck throughout the day.

Place your hands at the base of your neck and elbows out to the sides. Stand tall and inhale, then pull your elbows toward the floor as your chin drops toward your chest. Take a few breaths here, lowering the weight of your hands and arms over your head.

Curl your fingers behind your back, place your hands on your lower back and pull your shoulders down and back. From here, move your right ear to your right shoulder and raise it slightly. Then switch sides.

Bend your hips forward and bend toward the floor. Grab the opposite elbow and lower your head. Tilt your head yes and tilt your head no.

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Lean in excessively and say yes with your head. Lift your head towards the ceiling and look as high as you can, then drop your chin as far as possible towards your chest. Repeat this 10 times.

Use your chin to rotate three times to the right and three times to the left.

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Stephanie Mansour is a health and fitness expert and weight loss coach for women. She is a certified personal trainer, yoga teacher and Pilates instructor and host of Step It Up with Steph on American Public Television. . In fact, one in three people experience neck pain at least once a year—and women suffer more than men, according to the Institute for Quality and Efficiency in Healthcare.

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Do not worry. These neck stretches will help you get relief from this painful pain. But before we get into the step-by-step guide, let’s talk more about it

You may have neck pain, what to do besides stretching, and when you may need professional advice.

Your first thought might be to blame your neck pain on all the time you spend on the computer (TBH, that’s right). That’s certainly one possible explanation, says DACM Matthew Tolstoy. But overall, he says, gravity is the problem.

Tolstoy said, “Gravity is always trying to force our system into a state of collapse.” Your neck, he adds, is responsible for fighting this pull to keep your head and eyeballs up. When you get stuck in the habit of being

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If you do that — like sitting in one position all the time — you’re more likely to develop fatigue and overuse symptoms, he notes.

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“The two things we want to combine are the ability to release tension, but then there’s something that changes the way the body responds to gravity,” Tolstoy said.

In addition to stretching, this may mean changing your sitting position so that you turn in a different direction than usual, use a sitting desk, or work on your knees all day instead of sitting in your room. chair, he explained.

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It can also mean working on your breathing mechanics (see the first exercise listed below!). This will allow you to feel the relaxation elsewhere in your body and allow the neck to eventually relax, notes Tolstoy.

First, if the pain is mild or moderate, start with tactics such as stretching, advises Tolstoy. If your neck hurts, go to him immediately, he said. And beware of great and severe pain; pain in the arm; or a two-day drop in traffic, he added. If you notice any of these symptoms, contact a professional ASAP.

Start with these strategies to deal with less pain, and if it doesn’t work, you’ll still want to see someone. Tolstoy suggests trying to do the stretch for a week or two (perhaps several times a day). If you’re still not seeing significant changes, he says, you’ll want to get a clinical approach to the pain.

Similarly, he notes that if the discomfort starts to spread to other parts of the body or a wider area of ​​the neck, it’s a good sign to see someone.

Stiff Neck? Remedies To Find Neck Pain Relief

Below you will find Tolstoy’s recommendations for neck stretches and movements to develop mobility. He suggests trying them out for a day or two and seeing which one makes your neck feel lighter and more mobile.

“It’s also a good idea to assess how the neck moves after each stretch/exercise, especially to see which ones you respond best to first,” she explains.

Here’s how: Get your phone ready and video yourself flexing (tuck your chin to your chest), extending (looking up and back as far as possible), side bending (putting your ears on your shoulders), and twisting. . (looking over your shoulder) before and after exercise.

“It can be really helpful because it allows us to see positive (or negative) outcomes that are unrelated to what we’re feeling,” he said. “But if the body shows us a 40 percent increase in tension, that’s good evidence to prioritize training.”

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Once you’ve found which of the three to five exercises on this list your body responds best to, Tolstoy recommends doing them once or twice a day.

“For most people, instead of sitting down for 20 minutes and spinning a full set, taking a few minutes a few times a day to do a few reps is often (and sometimes better),” he says.

All of these stretches and exercises (illustrated by Guiliana Hazelwood) and instructions come to you from Tolstoy. Read on now and get ready to fight neck pain.

Pro tip: If it’s too much, you can tone down the intensity by tucking your chin in a little or turning your shoulders a little.

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Tip: Use lighter pressure to avoid painful pressure. If pushing with your hands is too hard or painful, let your hands guide your neck by stretching it without pulling back.

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