3 Stretching Moves to Overcome Upper Back and Neck Pain

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Medical Video: Physio Neck Exercises Stretch & Relieve Routine

Upper back and neck pain can interfere with your daily activities. This pain in the upper back and neck can limit your movements and the pain gets worse when standing or sitting. If not treated, this condition will get worse, spread, and limit your space further. There are several ways to deal with upper back pain and neck. Anything? Read the full article.

Causes of upper back and neck pain

sore right neck

Pain in the upper back and neck is usually due to muscle weakness that occurs continuously due to incorrect posture or body position.

Sitting all day and working in front of a computer screen, looking down at playing 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:

  • lifting things incorrectly
  • sports injury
  • overweight
  • smoke

Like other health conditions, the effects of neck and back pain can be more severe in people who smoke or are overweight. People with excess weight can add more pressure to 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 your upper back pain and chronic neck can be a very serious problem. There are a number of steps you can take to deal with upper and neck back pain quickly this condition appears. Also, there are some things you can do to prevent upper back pain and neck appear or relapse.

Use cold compresses, anti-inflammatory painkillers, keep doing movements that do not cause pain, ask others to massage the stiff muscle area and walk with the right posture and can also help overcome upper back and neck pain.

After the pain in your back has started to improve, you still need to rest for one or two days. You can also start trying to help healing through trade or stretching.

Stretching to treat upper back pain and neck

Stretching can help you prevent new aches and prevent upper back pain and neck reappear.

The stretching movements that you can do include:

I-pose

Sit in a sturdy chair or on an exercise ball with your feet flat on the floor, leaving your hands hanging straight down from your relaxed shoulders. Your palms face each other, slowly raise your hands towards your knees, then above your head.

Keep your elbows straight, but not locked, and don't shrug your shoulders. Hold this movement for three deep breaths and slowly lower your arms to the side of the body. Repeat 10 times.

W-pose

Sit in a chair with your shoulders shoulder width apart. Start with your hands hanging by your side and your shoulders relaxed. Then move your hand like the example above. Your hand makes the shape of the letter W, 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 in a sturdy chair or on an exercise ball with your feet flat on the floor, leaving your arms hanging straight down from your relaxed shoulders. Keep your arms beside you, hold your chair with your right hand, and tilt your head towards your left shoulder.

Extend as far as you can comfortably, and hold for a deep breath. Repeat 10 times, then hold it with your left hand and stretch it to the right 10 times.

3 Stretching Moves to Overcome Upper Back and Neck Pain
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