Upper back pain - please help!

[jrs567]

hi,
hope i can help u mith ur problem...
i need to now few more details like..
- r u a computer proffesional
- if yes how long do u use it.
- do u have radiating pain,tingling numbness in ur arms or legs
- does rest reduce your pain
till then what u can do is improve ur posture by trying to sit erect with shoulders retracted backwards..
try to take breaks of 5 min while at work n do few streches for upper back like pectoral strech,arm rotations neck movt etc after every two hours. avoind sustained positions
-do few exercises regularly for upper back strenghtening atleast twice a day.especially retractor stregthening.core stability exercises.
-hot fomentation.
-try putting a small towel roll between both shoulder blades while lying on your back . if painful dont do it

Hi, thanks for replying - i really appreciate it. In answer to your questions:
- i use a computer in my work for approx 7 hours per day (80-90% of my time at work)
- i dont have radiating pain, tingling or numbness in my arms/legs
- resting does help

[rakhi07]

Thansks or replying to the qestions..
I think ur problem is posture related..Improving ur posture especiaaly during working hour will help u a lot.U should sit erect with both the shoulder retracted backwards. Hsve a proper backrest, Forearm support.the moniter screen should be at the eye level.Remember to avoid sustained position,take exercise breaks,relax yourself and strenghten ur upper back muscles,core stabilisers of back aswell.

[nick1990]

just a suggestion, but have you tried those seat cushion things that are for back support? A friend of mine was having upper and lower back pains and she tried the cushion and was surprised at how well it worked.