Upper Back and Neck Pain and a Few Simple Treatments

Dealing with Neck and Upper Back Pain

Upper back and neck pain is a common problem experienced by many people, young and old alike. In some instances the pain is quite severe but at other times it is quite tolerable and not too painful, so that people do not consider it to be too big of a problem. Those suffering from this kind of pain would readily try the various solutions and treatment programs available since these are reasonably priced and quite easy to do.

Aside from these programs, there are several exercises that can be done to prevent or address back and neck pain. One very simple way is by keeping your back straight avoiding slouching while sitting. When moving or lifting objects, the pressure must be placed on the legs instead of on the back.

Among the the most common reasons why upper back and neck pain occurs is through accidents, slips or falls and injuries derived from sports. Areas that are most typically affected include the rhomboid, the trapezius, and the latissimus dorsi muscles.

Relieve Your Neck Pain with

Yoga

Easy-To-Do Remedies

Several simple treatments can be done for upper back and neck pain relief which can also help you maintain the stability of your back. You can start a program to build up strong neck and back muscles but before doing so, a physical therapist must be consulted to ensure that you are doing the right exercises. By having stronger back and neck muscles, you will be able to effectively manage inflammatory problems that are likely to occur in the back, neck and shoulders.

Several solutions to treat upper back and neck pain are so simple and very easy to do. One such solution is through the use of warm or cold compresses. You simply have to put the pack over the painful area to lessen the swelling. You should bear in mind, however, that these packs must not be used for very long periods of time. As much as possible, they must be removed within one hour and you should allow the affected area to rest for about 30 minutes before the next application.

There are also certain instances where these treatments do not help the affected area.Another useful way to treat upper back and neck pain is through medications. You can be sure of fast relief if you use the right drugs for your condition. Prescriptions for such medications must only be obtained from your doctor after a thorough examination of the problem. There are natural medications you can also use to treat your pain and this is the recommended and preferred option.

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Exercises to Fix Neck Pain

Okay here we go. You should already know by now that to be pain free it is imperative that you sit, stand and do your daily activities with proper posture. That is, not pushing your chin/head forward.

In other words sitting up straight and standing tall whenever you are standing. Also, during your daily activities whether it be reaching above you to grab something from the cupboard, drinking from a glass or even just reading a paper make sure that your head is slightly retracted so that your chin does not jut out.

So to become and remain pain free, the first and most important step is to check your posture is excellent at all times. This means that your ear is above your shoulder from a side on view, and not forward of it. Also, when you are sitting you must be sitting erect instead of slouching.

It is impossible to put your head into a good postural position if your lower back is not in good postural position. Therefore, make sure you are sitting tall which makes your muscles of your back work rather than slouching which rests on the ligaments and pushes the discs backwards.

You may like to use a rolled up towel, a cushion, or even buy a lumbar roll to help you maintain good lower back posture when you sit. Place it just above your beltline where the small of the back is. This will help keep the natural inward (lordotic) curve for your lower back.

Now that your lower back is in good position, make sure that your head is in good position. You may like to try the wall test (see wall test in exercises) to get an understanding of what is proper posture for standing.

Now that you have helped your neck (and lower back) with good posture you also want to be doing these neck exercises during the day to help counteract the amount of forward bending the head does throughout the day:

The double chin-the good, the bad and the ugly

The good...

Draw your head backwards without your chin lifting up. Keep your chin tucked in and down you may need to look into a mirror a first to do this. Draw it back as far as you can comfortably. You want to repeat this 12 times. Draw it back as far as you can, hold for a second or two and release.

You have to look down a lot, for example a person who is sewing or working on a laptop then do this every hour or so, if not do it 5-6 times per day. But remember, if you do have to look down to do your tasks, keep your chin comfortably tucked in rather than jutted out straining your ligaments.

Remember to breathe, relax and enjoy

...the bad and the ugly

Lifting your chin up

Forgetting to breathe, relax and enjoy Tennis in the sky-the good, the bad and the ugly

The good...

Now that you have done the double chin, you need to follow up with "tennis in the sky". Please note that if your pain is still too severe, just stick with the double chin until your can progress to this one.

Start by doing the double chin and then look toward the sky without letting the chin jut forwards. Look up as far as possible and then look to the left and right as if you were watching a tennis match.

Don't do it too slowly nor too quickly, it should be about the pace of watching a tennis match in a baseline rally and only allow the head to move a little way each side (you nose moves about an inch to the left and right).

As you do this, try to extend your head further and further back as far as you can you are trying to look further and further behind you on the ceiling.

Look upwards and to the sides 6 times and then return your head to the starting position.

Repeat this 12 times

Remember to breathe , relax and enjoy

...the bad and the ugly

Allowing your head to jut forward when you extend. This is a common mistake, you must retract your head backwards first (creating the double chin) and then look upwards.

Not extending you head back as far as possible( as pain permits)

Forgetting to breathe, relax and enjoy No more Neck pain acupressure point

Here's another little gem to help your neck pain. It's an acupuncture point that you can press to help your pain as well. Use your finger or thumb to use firm pressure on the area between the top of your knuckles on your first and second fingers.

Rub and press firmly whilst rotating your head from side to side up to the point of pain or restriction. Rotate your head to the left and right 10 times whilst firmly pressing and rubbing into the point on your hand. If your pain is more one-sided, for example you have pain more on the left hand side rather than centrally on the spine; just rotate your head to the left hand side and not the right.

To make that clear, if your pain is not in the center but more on one side of your neck/back rotate your head TOWARDS the painful side. Then do the same thing pressing on the other hand. Do this several times a day-it can have miraculous results!

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