Yoga >>  Articles >>  Yoga Exercises

How To Relieve Upper Back and Shoulder Pain


Submitted by Kevin Pederson on November 9, 2010
Upper Back And Shoulder Pain
Upper back and shoulder pain can be caused due to various reasons. Tense muscles, muscle spasms and injuries in the upper back and shoulder region can cause mild to severe pain. Certain bending habits, keeping your head forward while sitting and standing can also can also injure and damage muscle tissue or nerves. Muscular spasms can cause mild to moderate pain and such spasms usually resolve within a day or two. Ligament injuries or sports injury that affects the upper back and neck region can be serious in nature and may require medical attention. Pain after waking up, irritation, stiffness and inability to do routine activities such as bathing, brushing or driving are the common symptoms associated with upper back and shoulder pain. Massage therapy, acupuncture, and physical therapy are common ways to treat a painful upper back and neck.

How To Relieve Shoulder Pain
Observing certain postures can help reduce upper back and neck pain. Avoid sitting on the bed first thing in the morning. Lie face down and prop your body weight on the elbows gently. Try getting out of the bed without sitting.  Avoid drooping or keeping the head forward while standing, sitting or exercising. Avoid excessive exercise or physical activity that may cause undue strain on shoulder and upper back muscles. Lie on the ground on your back without a pillow, this helps relieve back pain and shoulder tension.

Mild to moderate physical activity is the best way to keep the body healthy and avoid muscle strain. Avoid investing in expensive accessories such as ergonomic chairs or pillows, they may not necessarily work. Home remedies can also help relieve shoulder and upper back pain. Massage the back and shoulder area with aromatherapy or essential oils such as lavender, peppermint, marjoram or basil and take a warm bath to ease tense muscles and reduce pain. Certain essential oils such as marjoram, pepper and basil are known to promote muscle healing and reduce soreness. Observe activities that may be causing strain on shoulder or upper back muscles. Avoid such activities to reduce discomfort. Try simple exercises such as facing the wall and keeping both arms outstretched. Move your torso away from the right arm and feel the muscles stretch. Repeat the exercise with the other arm. Avoid excessive stretching which may aggravate the condition. Applying a hot compress or ice pack can also ease pain and discomfort. Inflammation in joints or muscles is best treated with cold ice packs while tightened muscles require a hot compress to ease the tense muscles.
Read more articles from the Yoga Exercises Category.
Related Topics
 
Related Questions
 
Newsletter Sign-up
 
Subscribe eBooks
 
Related Yoga Information
yoga and epilepsy
tantric yoga
gain height
yoga and kabbalah
yoga poses for beginners
 
Get Current News
 
Yoga Exercises