What is causing your neck and back pain?

·       Muscle Strains

• Poor posture is one of the commonest reasons for back pain among office workers as working on computers for long hours can exert your muscles. Other than this, being overweight and having weak abdominal muscles can also lead to muscle strains.
• Sleeping in bad postures can also make your neck and back stiff. Discover supports and braces that make sleeping and life more comfortable.

·       Health issues

• Age and several health issues like osteoporosis and arthritis can damage your joints, including your neck and back joints, causing pain in these areas.

·       Injuries

• Sudden, forceful movement of the neck and back can affect the muscles, ligaments, spinal joints and nerve roots, triggering pain.

·       Stress

• Prolonged stress is the most overlooked cause of neck and back pain. During stress, your muscles tense up as a reflex reaction to protect your body against injury and pain.
• Stress, especially job stress, can cause muscle and joint pains in the low back and upper extremities.

Six tips to keep neck & back pain at bay

·       Pick good, comfortable seating

• Avoid leaning forward. Tilt the back of the chair to recline it slightly. Your feet should rest flat on the floor and your knees in level with your hips. Position your knees at 90degrees, directly over your ankles; this will keep your spine comfortably upright.
• Take the perfect back support for yourself for long hours working on your laptop.

• Stretch after every 1-2 hours. Try re-enacting your morning wake -up, stretching your arms out to the ceiling, then do a few lunges or stand still and rotate your body above the waist. Include your neck and shoulders, while rolling your head from shoulder to shoulder.

·       Avoid carrying heavy bags with straps over your shoulders

• The weight can strain your neck and cause pain

·       Don’t cross your legs when sitting

• Sitting cross-legged makes it difficult to keep your spine straight and shoulders squared, and you risk overstretching the muscles around the pelvis.

·       Get up at least once in 30-60 minutes

• Stand up and move every hour because it eases the excess pressure on the muscles and improves the flexibility of the muscles. It helps reduce pressure on the spine and boosts circulation.

·       Avoid placing the phone between your ear and shoulder during calls

• This can cause muscle fatigue in the neck area. Use a headset or speakerphone instead.

Neck and back pain can also be due to causes other than those mentioned above. If you think your neck and back pain is not relieved with rest and general measures, do reach out to a doctor.

Consult to the best Integrated team of specialist; Orthopedist and Physiotherapist at Nita Ortho-Pain Clinic in Kathmandu.

Dr. GOPESH THAKUR

MBBS, MS (NAMS, Bir Hospital)

SENIOR CONSULTANT ORTHOPAEDIC & SPINE SURGEON

Dr. Gopesh, is a highly qualified and experienced Senior Consultant Orthopaedic & an accomplished clinician. He has an extensive and multifaceted experience in all aspects of Orthopaedics in Kathmandu.

Dr. SHRUTI MAHATO

BPT. MPT(INDIA)

CONSULTANT PHYSIOTHERAPIST

Dr. Shruti is a popular physiotherapist Kathmandu Nepal. She is a qualified BPTh, MPTh, Certified Manual Therapist. He is currently practicing at NITA Physiotherapy Clinic in Kathmandu.

You can book an instant appointment online or call 01-4003006/4003007, 9801831095, 9801036380(WhatsApp)