Treat your Upper back pain at home.

Pain in the upper or mid back is uncommon than lower back or neck pain. Upper back pain is not a cause for worry sometimes; however, it can be painful, uncomfortable, and tiresome.

Treatment may include such as take a break, rest and gentle exercises like stretching and strengthening of muscles and consult a physical therapist in case your pain still persist.

Causes Of upper and middle back pain are:

Poor posture

Repetitive movement

Muscle strain

Injury to ligament, muscle and discs that support your spine

A pinched nerve

Treatment

Stretches for the upper back muscles and strengthening the upper back muscles

Pectoral stretch: Hold 15 to 30 seconds. Repeat 3 times.



Trapezius stretch: Hold this position for 15 to 30 seconds. Repeat 3 times.





Thoracic Extension: Hold this position for 15 to 20 seconds. Repeat 3 times.


Scapular squeeze: Hold 15 to 30 seconds. Repeat 3 times.



Search Results

Web results


Myofascial release using tennis ball: Find a point of pain, place a tennis ball and gently press, hold and move to release the tension.

For your safety, consult your healthcare provider/Physiotherapist before starting an exercise at home.

Stay Safe, Stay home and keep exercising

घर पर अपने ऊपरी पीठ दर्द का इलाज करें।



पीठ के निचले हिस्से या गर्दन के दर्द की तुलना में ऊपरी या मध्य पीठ में दर्द असामान्य है। ऊपरी पीठ दर्द कभी-कभी चिंता का कारण नहीं होता है; हालाँकि, यह दर्दनाक, असुविधाजनक और थकाऊ हो सकता है। उपचार में शामिल हो सकते हैं जैसे कि एक ब्रेक, आराम और कोमल व्यायाम जैसे मांसपेशियों को खींचना और मजबूत करना और यदि आपका दर्द अभी भी बना रहता है तो किसी भौतिक चिकित्सक से परामर्श करें। ऊपरी और मध्यम पीठ दर्द के कारण हैं: ख़राब मुद्रा दोहराव वाला आंदोलन मांसपेशियों में तनाव स्नायुबंधन, मांसपेशियों और डिस्क में चोट जो आपकी रीढ़ का समर्थन करती है

उपरोक्त चित्रों में दिए गए व्यायाम करें और उचित ब्रेक लें। व्यायाम के दौरान ठीक से सांस लेते रहें

घर रहें, सुरक्षित रहें और व्यायाम करते रहें


































Comments

Post a Comment

Popular posts from this blog

Tips on preventing onset of musculoskeletal disorder at Workspace/ Work from home.

Image
  HOW DO YOU PREVENT THE ONSET OF MSDS? With age the risk of musculoskeletal disorders increases, people of any age can also experience them due to bad posture and long hour sitting in one position. Musculoskeletal disorders can be prevented in the work place environment is with ERGONOMICS. Ergonomics is the process of designing or arranging furniture, products and systems so that they fit the people that utilize them to reduce the risk of injury or harm as a result.   How to do apply the correct ergonomics? Every person is different, so the best way to teach and apply correct ergonomics is with an individual workstation assessment. There is no ‘one-size-fits-all’ ergonomics answer, so it’s about investigating each one to determine his or her requirements. This can be done by a specialist, or a selected staff member who takes the proper training. So, follow this simple checklist to enhance your workspace; 1. Check your posture 2. Adjust your chair 3. Re-arrange yo...
Read more

Few easy exercises for Sciatica Pain

Image
  Sciatica is the medical term used for the pain which is traveling down the line of the sciatic nerve that originates in your buttocks and runs down the back of the leg, causes can include spinal stenosis, any injury or a ruptured disk . Treatment protocol for this condition depends upon the cause of pain. Usually, nerves get compressed and irritated resulting to such pathologies as disc herniations, inflammation, muscle tension, or degeneration Risk factors for sciatic nerve pain: Age  – people in their late 30s and 40s have a high risk of developing sciatica. Profession  – jobs that require lifting heavy loads for long periods or desk workers sitting for long period of time. Sedentary lifestyle  – people who are physically inactive are more likely to develop sciatica as compared with active people.   Here are few Exercises which is easy to understand and can be performed at home: Most common exercise for nerve irritation called...
Read more

Tips to control high blood pressure

Image
High blood pressure also referred as hypertension is when heart works harder than normal to circulate blood through the blood vessels, it can cause serious health problems like stroke, heart attack and kidney failure. Along with the medications, lifestyle changes plays a vital role in treating your high BP.     1. Manage stress Often stress is common cause of hypertension, it causes the heart to beat faster and constrict the blood vessel. Managing stress to reduce the pressure is very important. Work less and taking frequent breaks could help you relax. Whenever you feel stressed take a small break listen to soothing music and work less, this could help you get out of the stressful situation and boost your mood. 2. Pranayama Pranayama can also be very beneficial as conscious breathing lowers blood pressure. This can help in reducing stress related hypertension. It  has the ability to revitalize, restore and reenergize the entire body. Sheetali Pranayama g...
Read more