Pain in neck and back occurs suddenly or gradually , may be felt in one localized area or widespread area or some times refers into arms and legs. In most of the cases it does not occurs in a single trauma. It occurs due to repeated stress on muscles, ligaments , bones and jointsover a period of time. pain can be mild to moderate , dull , annoying ache to severe, disabling pain.
Most common causes:-
- Poor posture- repeated stressful activity, over use of muscles , long hours sitting on computer and improper weight lifting.
- Injury or trauma
- Poor nutrition’s
- Muscles spasm , tightness or weakness
- Ligamentous sprain or strain .
- Slip disc, disc degenerations.
- Obesity.
Symptoms of neck and back pain:-
-
- Dull , burning and sharp pain over a localized area or a large area.
- Stiffness , muscle spasm, difficulty in moving head and turning over the bed.
- Sharp and shooting pain radiating down in the arm and legs.
- Numbness and tingling sensation in the arms and legs.
- Headache and vertigo
- Consistent pain throughout the day increased after any stressful activity.
- Feeling of weakness in the arms and legs
Advice to reduce back and neck pain and to prevent injuries
Maintain Good Posture
people working on computer either in the office or at home for more than 7to 8 hours every day so choose your workstation which is ergonomically correct. And avoid long hour sitting continuously not more than 20 to 30 minutes take frequent breaks stretch your neck, back and shoulder and take few steps around. improve your posture while working on computer sit straight if needed use back support , foot supported on the floor and screen should be at your eye level. Posture should be relaxed , balanced and stable while sitting , standing or walking.
Lifting weight
While lifting heavy weights maintain your correct posture always bend your knees and hips while keeping the back straight and hold the object close to your body. Avoid twisting of your back because poor technique can lead to muscle strain or pain.
Exercise
Always perform some good form of exercise like stretching and strengthening to maintain muscles strengthen and flexible.
Water intake
increase water intake to hydrate the muscle tissue.
Sports
before any kind of sports activity take out some time to warm up your body and to activate the muscular system and always perform stretching after sports.
Texting
Avoid to much use of mobile phone for texting it brings your head forward and create unnecessary pressure on your neck, shoulder and spine.
Sleeping
Always use firm mattress and a thin pillow to maintain the curvature of the spine.
Driving
Always keep your hand low on steering to avoid shoulder strain and relax your elbows.