Working hard all day to reach your goals is one thing and not taking care of your body while doing the same is other or rather a more dangerous thing. These days many office goers complain about neck and back pain. Here are some common causes and remedies of the same.
Causes of pain:
Sitting for long hours in front of the computer can cause compression of muscles. This compression happens at the neck, shoulder and at the back. Compression causes dryness in the disc and it starts irritating the spine. Slowly, pain in the lower back starts and your spine becomes stiff. If you make swift rapid movements, the pain can worsen. Situation gets more difficult if you sit for long in the wrong posture. If you lean down at a side or bulge over at the chair then the already irritated muscles would end up losing their synergy and would cause you more pain.
Wrong posture also causes muscle soreness in the neck and the back. As you operate for long without focusing on the postural strain you cause to your body, the neck and back muscles start feeling the fatigue earlier. It may start from minor pain and may lead to shooting pain.
Trapezius is one of the most troubled muscle when we talk about professionals. Trapezius is a significant back muscle which is connected to our shoulder blade. It is a link between our upper back and neck. We owe many of our shoulder and neck movements to trapezius. So if you do not move your neck or shoulder for long, it causes irritation to trapezius. When you keep gazing at the screen for long, trapezius initially helps you by holding the head high but slowly no change or movements causes strain to this muscle and you experience neck pain.
- Take care of your posture. Do not fall onto the screen and do not lay on the chair. Maintain a 90 degree angle with your body and keep your back straight. It might be difficult initially but once you start practicing it daily, you would learn about its benefits.
- Make sure that your feet touch the ground and your thighs slope down a bit. This position will ensure that your body weight falls on the sitting bone and not on the back.
- Go for short walks in every two hours. The walks need not require you to leave your workplace premises. All you have to do is stand up, walk around briefly for 2 to 3 minutes and hit back work.
- Maximum office goes face mechanical neck and back pain. This means that it is caused by fatigue. So the same can be avoided through light exercises, neck and back rotations.
- In case of extreme pain, use Advance Physiotherapy Equipment as it is natural and brings relief without any drug invasion. It gives a good massage to your muscles along with eliminating chronic and/ or acute pain.
Weightlifter’s back is a common problem that many exercise enthusiasts face. In fact, many common people experience it when they lift heavy weight. The lower back is most likely to be affected by this condition. Every time you lift heavy weight without proper technique and practice, you are risking your back. However, minor pain can be eliminated through rest or a good massage conversely; a serious condition needs immediate care.
Symptoms of weightlifter’s back
- Constant shooting pain in the lower back
- Muscle spasm and spine weakness
- Poor bladder condition
- Occasional numbness in the spine
If along with back pain, you experience any such symptoms, get help immediately.
Causes of weightlifter’s back
Two of the most common causes of lower back pain are poor posture and wrong technique of lifting heavyweight.
What is not to be done?
- Do not keep your back rounded
When you lift heavyweight, your entire spine gets into motion. The lumbar spine however has the weakest ligaments, and they can be damaged if you are lifting weights with your hips too high.
- Do not keep your shoulders loose
When you lift weight without stabilizing your shoulders, your back bears the stress and the fluid gets transmitted into to the center of the lumbar disc which can cause disc herniation and bulges as well.
- Do not hyper extend
It is possible that due to lack of awareness, you extend your back more than needed while lifting heavy weights. It causes excessive stress on the lower back and leads to stiffness and pain.
What is to be done?
- Strengthen your core
When your core or midsection is solid, you will naturally be arched when you try to lift weight. Rounding of the back would be hence avoided. If that is not meant for you, just remember to be in an arched position when you bend down to lift any heavyweight.
- Shoulder stabilization
Shoulder muscles are controlled by shoulder blades that are present in our upper spine. So once you tighten your shoulders, your upper spine becomes ready for the lift.
- Squeeze your glutes
When you are to lift weight, make sure you contract your butt muscles. This eliminates the passage between sacrum and lumbar regions and solidifies your back which in turn reduces the chances of injury.
Treatment of weightlifter’s back
Many people prefer over the counter pain relievers to cure soreness and aching. Apart from being a short term remedy, it carries a danger of side effects. So here is a list of sound remedies for weightlifter’s back.
Avoid moving your back or causing stress to the affected muscles and while sleeping, sleep on your sides.
Ice packs can reduce the inflammation and bring relief from the pain.
Along with bringing relief from inflammation and pain, electrotherapy can also help in strengthening your spine.
No matter you are bending, sitting, standing or just lying, lower back pain is a killer and it keeps hurting you every moment you try to do something. The constant pain and pressure may make you feel like taking rest, however resting for a longer period of time can actually worsen the pain. The World Spine Day 2017 Insights Report says that, in the age group of 16 to 34, about 20% of people are suffering from back and neck pain.
Did you know that moving is actually and always good for your back? The road to recovery for the back pain is the right set of exercises, although, it shall exclusively depend on the cause and intensity of an individual, respectively. So, let’s see what are the top 5 exercises for lower back pain:
1. Partial Crunches
Lie down on a yoga mat. Bend your knees and let your feet be flat on the floor. Cross your arms over the chest and put your hands behind the neck. Tuck your tummy inside to tighten the stomach muscles. Next, raise your shoulders off the floor and exhale at the same time. Hold for 4-5 seconds and relax down on the starting position. Repeat this exercise 10-12 times and get relief from lower back pain.
2. Hamstring Stretch
It is one of the best stretches for lower back pain. The best time to do this stretch is at the end of your workout when the muscles are warm. Lie down on your back and bend one knee. Now, straighten your knee and the leg while keeping another leg down on the floor. You will feel a gentle stretch. Hold there for about 20 seconds and slowly put your leg down. Repeat this stretch 4-5 times for each leg.
3. Pelvic Tilts
Pelvic tilts help you with the low back pain as well as strengthen your abdominal muscles. Lie down on your back with knees bent and your feet flat on the floor. Contract and tuck your tummy in. Raise your pelvis slightly and hold there for up to 10 seconds. Keep your breathing normal when doing this exercise. Repeat it for 8-12 times.
Doing this exercise correctly shall help you with lower back pain relief but remember, balancing your body is very crucial in it. Lie down on your back with knees bent and heels touched on the floor. Keep your hands straight on your sides, squeeze in the buttocks, push heels into the floor, lift up the hips until shoulders, make sure your hips and knees are in straight line in an inclined position. Hold for 5 seconds and rest for 10 seconds. Do this for 10-12 times.
5. Aerobic exercise
Aerobic exercise like walking, biking, and swimming will not only strengthen the vital organs but also help reduce the back pain. Initially, start with short sessions and later you may try to build up over time. Swimming is best as the water supports body without hurting your back.
Consistency is the key. All these exercises for severe lower back pain will benefit only if you practice them regularly. Also, practice some precautionary measures like checking your postures, avoiding heavyweights, too much bending, constant sitting etc. to save yourself from developing not only severe lower back pain but also sciatica, a condition where irritation of sciatic nerve radiates and alleviates the pain further in the lower back, hips, and legs.
The above-mentioned exercises for pain relief are perfect whether you have lower right back pain or lower left back pain. And if not, natural healing with electrotherapy devices is the best and the safest method for curing any kind of pain.
Stay active, stay pain-free!
Our backs are put into so many stress and movements that it is natural to take our hands back to support our back. By the end of the day, we become so eager to lie down as standing with the lower back pain almost become unbearable. Isn’t it?
Lower back pain is the worst as it makes us so much uncomfortable that we forget standing, sitting or walking, even lying down doesn’t help. Approximately, 60%–80% of adults experience Low back pain (LBP) at some point in their lifetime. It is no silly matter to be ignored, acute low back pain can turn into a chronic one and even cause serious damage to your back if not treated timely. Let’s take a look at the causes of severe lower back pain first.
With so many complex structures like muscles, ligaments, tendons, disks, and bones in it, even a slight pressure or stress in any of them is enough to trigger pain in the back. The following are the possible reasons:
● Sprains and strains due to injuries, fractures, or falls
● Muscle tear or tension
● Spasms due to lifting or twisting some heavy and improperly
● Sudden jerk or awkward movement
● Damaged disks, vertebral fractures
● Medical conditions like – Infections, tumours, abdominal aortic aneurysms, kidney stones, osteoporosis, osteoarthritis, fibromyalgia, ankylosing spondylitis, sciatica nerve and spinal stenosis
● Pregnancy, overweight, poor postures
● Standing or sitting for long periods
● Long drives, sleeping on a bad mattress and others
The type and intensity of pain although depends on the cause of back pain, still it generally can be mild, deep, aching, stabbing, or throbbing. If its the nerve that causing the back pain like sciatica, it may radiate to other areas of the body like the hips and leg. If the pain gets better with movement and stretching, it is the muscle that is affected. Other signs to look out are; weight loss, lower back pain on the right side, lower back pain on the left side, inflammation or swelling on the back, pain and numbness in legs, urinary incontinence, fever etc.
Back pain treatments
1. For starters, you can apply a hot compress or an ice pack to the painful area to get relief from back pain.
2. Take a break from hardcore activities and give your back ample rest which is good for sciatic pain relief.
3. To avoid lower back pain from sitting too much, get up and move around a little in between to prevent muscles weakening.
4. Practice yoga, perform back and muscle strengthening exercises to improve the flexibility of the back.
5. For chronic back pain, Cognitive behavioural therapy (CBT) can be a good treatment option where muscle relaxation techniques and ways of maintaining a positive attitude are taught.
6. Other treatment options like chiropractic (for the spine, joint, muscle and bone problems), osteopathy (for skeleton and muscles), shiatsu (finger pressure therapy, where the pressure is applied along energy lines in the body), acupuncture (that help the body release its natural painkillers, endorphins) are also proved to be beneficial.
7. For complete relief from lower back pain, one must opt for the safest, noninvasive, inexpensive, and patient-friendly treatment Electrotherapy.
Shed extra kilos and eat a healthy diet with calcium and vitamin D, train your muscles with regular strengthening exercises, while lifting heavy objects, bend from the hips and knees and not the back, watch your posture while sitting and standing, sleep on a mattress that keeps your spine straight and use supports for your back while driving. Your back will thank you.
All of us might be experiencing mid back pain at some point in our daily routine, the reason being our back is put into so many movements from sunrise to sunset that is is quite natural for it to hurt.
Our middle back includes 12 spinal disks, several vertebrae, muscles and ligaments. Irritation or damage due to poor posture or injury is enough for pain in middle back.
to develop and stay forever. However, there are solutions to deal with it from the beginning or even before its onset. One among which is middle back pain exercise and stretching which is considered as one of the best back pain treatment at home. Here are the 8 simple and effective middle back pain stretches for a backache.
8 Middle Back Pain Exercises That Can Be Practiced At Home/Work
1. Cobra Pose
● Lie on your stomach, place your hands underneath the shoulders.
● Bend the elbows and keep your arms close to the body.
● Inhale and slowly lift your head, chest and abdomen while keeping your navel on the floor.
● Bend from your back as much as possible by straightening the arms.
● Hold, exhale & repeat.
2. Seated Twist
● Sit on a chair or if possible, cross-legged on the floor.
● Inhale, sit up tall, and place your right hand behind you, bringing your left hand to your right knee.
● Exhale and gently twist your heart to the right. Feel the twist release the tension in the middle of your back.
● Hold and repeat.
3. Child’s Pose
● Sit on your knees with your hips and buttocks resting on the lower legs and feet.
● Bring the body forward such that your chest touches the knees.
● If possible, bring the forehead to the floor and stretch your arms out in front.
● Rest your hands gently on the floor, keeping the arms straight.
● Hold and repeat.
4. Bridge Pose
● Lie on your back. Bend knees and place your feet flat on the floor & as close as possible to the buttocks.
● Make your fingers touch your heels and tuck your shoulders further to your back.
● Press into your feet and lift your hips upwards until the back is off the ground.
● Bring awareness to your upper back and consciously send your chest toward the wall behind you. This helps bring the backbend out of the lower back and more toward the middle and upper back.
● Hold and repeat
5. Latissimus dorsi stretch
● Raise the right hand straight up, over the head.
● Bend the elbow, so that the right-hand drops toward the upper back.
● Place the left hand on the right elbow and gently pull the right arm to the left.
● While pulling the right elbow, bend the body in a straight line to the left, making sure not to lean forward or backwards.
● Hold and repeat on the other side.
6. Cat-Cow Pose
● Take the crawling position with your wrists under shoulders and knees under hips.
● Spread your fingers wide to evenly distribute your weight on them.
● Inhale, gently sending your pelvis upward and your heart forward, dipping your belly down and your face up which is cow pose.
● Exhale and arch your back like a cat, rounding your spine, tucking in your pelvis, and letting your head hang loose.
● Hold and repeat.
7. Passive Backbend
● Place a supporting object beneath the back, such as a back roller/foam noodle/rolled up towel/yoga mat.
● Lie on the roll such that it rests beneath the shoulder blades, near the middle of your back. Use something to support your head if necessary.
● Bring the arms away from the body, resting at a 45° angle.
● Hold and repeat.
8. Thread the Needle
If you have middle back pain in the left side or right, this stretch can help.
● Start in the crawling position, with knees directly below the hips and feet in line with the knees.
● Pass the right arm from under the left arm while rotating the chest. The right hand should rest on the floor.
● Lower the right shoulder while gently placing the right side of the head onto the floor. Look past the armpit, toward the ceiling.
● Hold and repeat with other.
All the above middle back pain stretches are actually yoga poses for back pain which will give your spine an excellent stretch, release the tension from mid back and improve the flexibility of your back. In short, are the best middle back pain treatment that can be done at home.
Tilted head, curved shoulders, engrossed in your mobile phone? Neck and shoulder pain is meant to arise then.
Shoulder pain or neck pain is a very common medical condition. Working long hours on computers and gazing down at smartphones is the most common reason that causes neck pain. Other factors include morning stiffness or any injury. Neck pain or neck injury may also result in cervical pain. Whereas, a stiff neck is caused due to the weakening of muscles. This is very much possible due to poor posture.
On the other hand, shoulder involves a larger range of movement and hence is more vulnerable to pain. Some of the factors contributing to shoulder pain are dislocation, joint instability, overexertion, frozen shoulder, etc. Not every pain makes us visit the doctor. However, any pain definitely leads to discomfort. Whatever be the reason, below mentioned tips shall help you take care of your shoulder as well as neck.
1. Time for a new pillow
Using the right pillow is the first small step which goes a long way in eliminating neck and shoulder pain. The general rule says that side sleepers shall opt for a soft pillow and back sleepers should use a firm pillow. Many of us have a habit of using more than one pillow. It is a big NO! One pillow is sufficient to keep your head at a natural angle.
2. Correct your sleeping posture
Poor posture is yet another cause. Try to sleep on your back as much as possible. If you are not comfortable with that position & prefer sleeping on side, make sure to use correct pillows. Never sleep on your stomach. A correct posture ensures you have a good night.
Know the right exercise. Aerobic exercise is best and 30-minute cardio is all that you need. Keep moving but avoid jerking. Exercise helps to strengthen the muscles. Take professional help when starting with any exercise. Discontinue exercises that elevate pain, immediately. Your instructor or the fitness trainer will be the right person to make you do cervical spondylosis exercises. Spondylosis is a condition affecting spinal discs. Spondylosis treatment involves the right number of pillows to keep neck aligned and use of medium-firm mattress to support the spine. Few of the easy and safe to do exercises are; neck exercise, shoulder retraction exercise, rotation exercise, cervical exercise, and turtle exercise.
4. Stretch but not Stress
Stress leads to tightening of muscles and the most commonly affected muscles are of neck and shoulders. Stretching will help relieve that discomfort. Try rolling your shoulders back and then down, a couple of times. Bend your head, rotate it and bend it sideways. Right stretching helps keep pain at bay. It will also help keep your neck and shoulder muscles strong. Stretching eventually helps in pain management.
5. Maintain a healthy lifestyle
Spine has the entire control and charge of carrying your body weight. Your correct and healthy weight will save your spine from any discomfort.
Keep healthy meal plans and never overeat. Relax your muscles with the foods high in magnesium. You might not know but there are foods that help lessen the pain and also foods that increase the pain. Thus, choose your diet carefully. Quit bad habits like smoking and drinking and stay hydrated throughout the day.
6. Get a Massage
Massage does wonders for muscle spasms. It helps prevent scar tissue and shall be gentle. A neck belt or a neck massager can help soothe the pain. But a massage combined with ultrasound and TENS therapy can make it go away.
A healthy tip is to avoid excessive use of the phone. We don’t realize that the time spent on using the phone causes head and neck to bend in a flexed forward position. This position puts too much stress on ligaments, joints, and bones.
Wish you the best of health and zero neck and shoulder pain.