Get rid of neck and mid back
pain ASAP
Causes
There are several reasons for neck and back pain but
among the most common are improper and lack there of
movement of the neck and shoulders. Most modern jobs
are now sedentary and therefore can cause a multitude of
musculoskeletal disorders. This can create poor flexibility,
improper muscular control of the shoulders and neck, and
weakness in the cervical flexors and scapular retractors.
What we will discuss in this article are tips and even
exercises to improve and even prevent pain.
Upper Cross Syndrome
Upper Cross Syndrome is a simple way of looking at common muscular imbalances that most
individuals with desk jobs may present with. Tightness in the Upper Traps and Pec Muscles and
which form the 1st line, and weakness in the deep neck flexors and lower trap muscles creates
the crossing line. This represents a textbook complication of muscle imbalances.
What to do about it?
The answer is quite simple. How about we start with postural correction.
- Relax your shoulders and have them slightly pinching (Think chest out)
- Sit up straight and have your chin tucked closer to your neck.
- Keep your computer screen eye level and keep your elbows remain at your side
- Try and get up and move frequently. Even though this may be the optimal posture,
Prevention and Exercise
Let’s take a look at some exercises that can help prevent and even relieve neck and back pain.
1. Pec Stretch -Lean into a doorway at shoulder level - Hold for 20 seconds for 3 reps
2. Shoulder Pinches - Pinch your shoulders together and downward, hold for 3 seconds and repeat 10 times
3. Chin Tucks - Draw your chin toward you neck and head level, hold for 3 seconds and repeat 15 times
Conclusion
These exercises can be performed several times a day especially during the work day.
Remember that movement is life and although correcting your posture can help, staying active
throughout the day will truly relieve your pain. If you continue to have issues it is
important that you discuss them with your physician or see a physical therapist.
Thank you for reading and for any questions please feel free to contact
Bonnette Elite Physical Therapy and Wellness.
Sincerely,
Dr. Alex Bonnette PT, DPT, OCS, CSCS
Dr. Bonnette is the owner and director of physical therapy of Bonnette Elite Physical Therapy
and Wellness. He has been in the healthcare industry for the past 8 years, providing treatment
and education to the Fort Worth Community. He is a Board Certified Orthopedic Clinical
Specialist. He currently has 2 clinics operating in West and South Fort Worth. Each clinic
is run by Doctors of Physical Therapy. For any questions please feel free to contact us.
9628 Bartlett Circle, ste 300 Fort Worth, TX 76108 CALL TODAY (817) 862-9665
