How to relieve neck, shoulder and back pain

When we maintain a posture for a long time, we often have symptoms of neck, shoulder and back pain. For example, programmers who work in front of computers for a long time, teachers who write on the blackboard for a long time, etc. will have neck, shoulder and back pain. Suffering from this disease has a great impact on daily life. When you turn your head, turn around, etc., your shoulders and back will feel pain. The treatment of this disease is not a simple matter and requires long-term treatment. Therefore, for the disease of neck, shoulder and back pain, some measures are generally taken to relieve the pain, such as: proper exercise, healthy diet, etc. The following is a detailed introduction to detailed relief.

Recently, many young people have come to the outpatient clinic because of neck and shoulder pain. This is actually excessive strain of the neck and shoulder muscles, which in turn leads to inflammation of the neck and shoulder muscles and fascia, and even scarring. Most of the causes are due to using computers or working at desks for long periods of time.

Some patients think that they have not done any excessive activities, but just sat still using the computer, and all the muscles in their body should be relaxed. What causes tension and strain in muscles and fascia? But in fact, when we stare at the computer screen, the muscles in the neck and shoulders are always tense in order to maintain this posture and cannot be relaxed. Over time, symptoms of cervical and shoulder muscle fasciitis will appear.

The main symptoms of this series are muscle soreness in the shoulders and back, especially where the neck bends toward the shoulders, where the pain is often the most severe and sometimes you can even feel a string. Shoulder and back pain may be accompanied by limited cervical spine movement or a dull sound during movement. However, neck and shoulder pain generally does not cause electric pain, numbness or weakness in both arms, which is the biggest difference from cervical spondylosis.

The key to treating neck and shoulder pain is to reduce muscle strain and prevent myofasciitis.

The following set of exercises is very effective for treating neck and shoulder pain, and most of the exercises can be done in the office. Persistence is the key. I hope this helps you all.

1. Chest muscle stretching exercises

1

Stand facing the door or corner, with your arms raised slightly above your head.

2

Hold the door frame or wall with both hands, lean forward, feel the pulling sensation in front of the shoulder joint, and maintain the posture.

3

Be careful to keep your body straight and your heels on the ground when leaning forward.

4

When practicing, do 3 sets a day, 3 times each set, and hold for 15-30 seconds each time.

2. Arm Slide Wall Exercise

1

Sit or stand with your body against a wall.

2

Bend your elbows 90 degrees and raise your arms to the sides, keeping your elbows and wrists close to the wall.

3

Slide your arms up at a slow, even speed, reaching your fingers as far as you can toward the ceiling, then slowly relax back to the starting position.

4

When practicing, do 3 sets a day, 10 times each set.

3. Shoulder Blade Squeeze Exercise

1

Sit or stand with your arms hanging down and your shoulders relaxed.

2

Use your shoulders and back to squeeze the shoulder blades together, and try to bring the inner edges of the shoulder blades together.

3

Hold the position in the closest position, then slowly relax back to the starting position.

4

Be sure to keep your torso straight.

5

When practicing, do 3 sets a day, 10 times each set, and hold for 5 seconds each time.

4. Chest stretching exercises

1

Sit with your legs straight, hands behind your thighs, and eyes looking forward.

2

Lean forward, lower your head, move your eyes towards your navel and try to get as close to it as possible, and maintain the posture.

3

When practicing, do 3 sets a day, 3 times each set, and hold for 15 seconds each time.

5. Elephant crawl exercise

1

Kneel on a yoga mat or a hard bed with your knees and hands on the ground.

2

Contract and tighten your abdominal muscles, then lift your left arm and stretch your fingers forward as far as you can. At the same time, lift your right leg and stretch your toes back as far as you can, maintaining the posture.

3

Slowly relax back to the starting position and continue the exercise with the opposite arm and leg.

4

When practicing, do 3 sets a day, 10 times each set, and hold on each side for 5 seconds each time.

6. Rowing Exercise

1

Prepare a 4-5 meter long fitness belt or rubber tube, fold it in half and fix it to the bed leg or door frame.

2

Hold both ends of the fitness band with both hands, raise both upper arms horizontally in front of you, and bend your elbows 90 degrees to raise your forearms.

3

Push your arms to the side, tighten the fitness band, feel your shoulder blades squeezed toward the middle, and then slowly relax back to the original position.

4

When practicing, do 3 sets a day, 10 times each set.