Almost every one of us at one time or another in life has said something like this: “I carry everything on my shoulders”, “I have a load on my neck”, “The muscles of the neck are just stone”. What causes muscle spasms and how to get rid of pain in this part of the body once and for all - in our material!
“Fortunately, unlike lower back pain, upper back pain is rarely severe and is usually not related to joint or disc problems,” explains Elizabeth Manegias, a board-certified physical therapist at the Hospital for Special Surgery in New York City. . Most often, pain in the upper back is caused by inflammation of the muscles and connective tissues of the neck. With poor posture, the stabilizing muscles of the shoulder and upper back are overstressed and overstressed, leading to myofascial pain.”
Check out 7 lifestyle changes to help relieve back pain
How you spend your time between workouts is critical to pain relief. Here are some easy ways to get rid of upper back discomfort.
1. Get a massage
Massage—whether professional or do-it-yourself with a foam roller—will help relieve pain in the connective tissue called fascia that envelops every muscle. “Releasing trigger points through treatments including acupressure and acupuncture will also significantly reduce pain,” Manehias says.
2. Change your workspace
A study by the American Osteopathic Association found that two out of three office workers have experienced pain in the last 6 months, including in the shoulders, lower and upper back. To prevent all three types of pain, doctors recommend positioning your computer screen so that the top edge of the monitor is in line with your eyes and the monitor itself is tilted slightly upwards. You should sit at least 45 cm away from him (when working on a computer, you should only move your eyes, not your head.) In addition, your elbows should be on the sides of the body, and your forearms should be parallel to the floor to prevent pressure on the shoulders. . Whenever you hang up on a conference call, don't hold the phone to your ear, but use speakerphones. Clamping the phone between your head and shoulder puts extra stress on your shoulder muscles.
3. Text without tilting your head
According to a study by New York Spine Surgery and Rehabilitation Medicine, every time you lower your head and look at the screen of your phone, bending your neck at a 60-degree angle, you put about 30 kilograms of pressure on the upper part of the spine. It's like putting a well-fed first-grader on your neck! So stand up straight when texting. The less you tilt your head down, the less stress is placed on the muscles and connective tissues of the neck, shoulders, and upper back.
4. Make a workout plan
“Regular exercise will help maintain proper upper back strength and flexibility,” says Manegias. “Activities like Pilates will help build the stabilizing muscles in your shoulder blades and increase your strength.” This, in turn, will help prevent upper back pain.”
5. Sleep well
“Keeping your spine in a neutral position while you sleep will help keep your joints and surrounding musculature relaxed, allowing for the three natural curves of your spine (cervical, thoracic, and lumbar). If you sleep on your side, remember that your spine should remain in a straight horizontal line throughout the night. If your pillow raises your head too much or your mattress allows your hips to sag, it's time to replace them.
6. Try to be less stressed
“Managing stress and anxiety is important for reducing muscle tension and pain,” says Manehias. “Activities such as meditation, deep breathing, tai chi and gentle yoga practices will help reduce stress and stimulate heightened body awareness to avoid dysfunctional postures and abnormal muscle patterns.”
7. Master the dam
A cable machine, resistance band, or real rowing machine should be a regular part of any exercise program. Rowing, or movements that mimic it, is one of the best exercises for upper back pain because it strengthens the shoulders and trapezius muscles.
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