Shoulder Blade Pain

Upper Back and Shoulder Blade Pain: Identification And Some Useful Solutions

Muscular irritation and joint malfunction have been found to be the most common causes of upper back, including shoulder blade pain. An injury or a poor posture can also result in back pain. In recent years, it has been found that people sitting in one posture for example working in front of the computer are more prone to suffer from this type of back pain.

An appropriate posture and regular strengthening exercises are a must for avoiding the pain in the upper back. A poor posture can lead to weak muscles and a strain in our joints and ligaments and thus cause upper back pain. Osteoporosis, a disease which makes ones bones fragile and weak, a rupture in the spinal disk or any other form of injury can also result in back pain. People suffering from heart disease can also experience pain in the upper back. Such people need to consult a specialist so as to avoid any complexities.

It is important to get proper medical treatment if the cause of your upper back pain is Osteoporosis, a ruptured disk or any other injury. However, if the pain is caused by a poor posture or a strain, we can take some self remedial action such as massaging the area of pain. Pain in the Trapezius or the triangle shaped muscles of the upper back and the shoulder blades can be rectified through self massage or massage by somebody else. Also try to concentrate on improving your posture and sit straight instead of slouching.

Upper Back Pain is as painful or troublesome as the pain in the lower back or the neck. An injury or a strain is the most common reason for the pain in the upper portion of our backs. Although back pain in upper portion is not a common phenomenon, it can cause significant discomfort and needs to be treated carefully. The identification of the exact cause is necessary to treat the pain in the upper back.

Lack of activity or poor strength of our muscles is a very common cause of upper back pain and can be treated through chiropractic cure, acupuncture, massage, physical therapy and various types of stretching exercises. Again an injury or strain in the joints between the ribs and the upper back can result in severe pain. Such a situation can be rectified by exercises aimed at strengthening the muscles and loosening the back. A ruptured disk or a degenerative disk disease can also result in back pain in upper part.

A poor posture eliminates the natural, weight-supporting S curve in our backs and weakens them. In contrast a right posture- chest out, stomach in, and buttocks tucked under- helps one to restore the S curve in our back. Proper exercises can enable one to rectify his/her posture. Proper massage by a physical therapist, use of acupuncture techniques and physical therapy also go a long way in relieving upper back and Shoulder blade pain.

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Neck Shoulder Pain Causes

Physiotherapy To Treat Neck And Shoulder Pain

Another way to use physiotherapy to treat neck and shoulder pain is by massage. Often the therapist will massage the affected area, eliminating the stiffness and improving blood flow to the area. This often eliminates the headache as well, that is caused by the stiff neck. Very often, a person who seeks a therapist to use physiotherapy to treat neck and shoulder pain will experience immediate results. Remember to consult your physician prior to seen a therapist.

Whiplash

If you have ever been in a car accident where another vehicle hit the back of your car, you may have experienced what is commonly known as ‘whiplash.” You sprang forward suddenly, then backward and overstretched your neck to the point where you tore the supporting ligaments.

In severe whiplash, you may have even damaged the muscles and discs in the neck and hurt the nerves. Contrary to popular belief, someone doesn’t realize they have “whiplash” until about 24 hours after the accident. They wake up with a stiff neck, headache and pain. Often, physiotherapy to treat neck and shoulder pain can provide instant relief for those suffering from whiplash, although several treatments may be needed for a patient to continue to find pain relief. These treatments, however, are preferable to drugs which have a habit of causing physical dependency.

Physiotherapy For Neck and Shoulder Pain

Fortunately, physiotherapy to treat neck and shoulder pain caused by whiplash as well as other muscle strains has proven a very effective remedy in alleviating the symptoms of pain. While pain medications mask the pain and can be very habit forming, the manipulations used by the physiotherapist can provide relief within minutes, instead of hours or days.

When using physiotherapy to treat neck and shoulder pain, the therapist will often perform some gentle exercises to mobilize the area. The patient may resist this as they tend to cause a bit of discomfort, but to keep the area mobile is better than allowing it to get “stiff” which will result in a longer recovery time. By gently turning the head and manipulating the area, the physiotherapist can loosen the muscles that have been tensed in the trauma and provide some pain relief.

Neck and Shoulder Pain Causes

Neck and shoulder pain can have many causes, although whiplash is the most common. Other causes of neck and shoulder pain are poor posture, particularly for those who work in offices or sit in front of computers all day. This can weaken the ligaments and muscles in the shoulders and neck and cause discomfort. A physiotherapist can treat neck and shoulder pain through massage, manipulations and, by discovering what is causing your neck and shoulder pain, can assist you in your attempt to correct the problem.

Many people who suffer whiplash go to the doctor where they are given an x-ray, an immobilization collar and some pain medication. Often, they are advised to put icepacks on the injured area for several days to alleviate the swelling. Pain from this injury can take weeks to heal.

Physiotherapy to treat neck and shoulder pain is very common and is one of the primary reasons why patients seek physical therapy. Physiotherapy to treat neck and shoulder pain should only be practiced by a licensed physiotherapist indicated by your Doctor.

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Lisa

lisa@injuryanprevention.com

Elbow Joint Pain and Tennis Elbow

Tennis Elbow Affects Millions But It Can Be Beaten

Tennis is a physical sport. Running, jumping, swinging, and sometimes diving on the hard court; like any sport, there are many ways that tennis players can incur an injury.

There are noninvasive medical options that can address the pain of this condition as well. Anti-inflammatory drugs are used to combat both pain and inflammation. If a regimen of anti-inflammatory drugs is not successful, cortisone injections are an option that has proven successful for some patients.

While tennis elbow, known medically as lateral epicondylitis, is not limited to tennis players, it is estimated that one-third of all tennis players will experience the condition at some point in their lives. Anyone who engages in lifting at the elbow, or repetitive movements of the elbow and wrist, is likely to be susceptible to this condition, so naturally, tennis players are at high risk.

Elbow Pain

So how do you know you have tennis elbow and not some other painful condition? Individuals with this ailment typically feel pain on the outside of their elbow, especially when grabbing an object and cocking back the wrist. The pain is generally more severe when lifting something – although pain while resting should be expected – and it is often described as a pain that radiates down the forearm. The pain from tennis elbow generally starts gradually, although it has been known to have a sudden onset as well.

Sadly, if the aforementioned treatment options are not successful then surgery may be the only road to relief. The good news is that surgery has a very high rate of success, and it is only required in a small percentage of patients.

However, injections are not always successful and if relief does not come quickly then you are likely not going to be served by continued injections. However, medication is not the only avenue that one can explore when trying to alleviate pain and discomfort in the elbow region. Use of an elbow brace can reduce the strain placed on the elbow during the tennis stroke.

The cause of pain from this condition is not a medical certainty, although it is believed that it is caused by small tears of the tendons attaching the forearm muscles to the bone at the elbow joint. It is the muscles of the forearm that are used to cock the wrist back – extensor carpi radialis brevis – that are the suspected culprits in this condition.

If you believe that you are suffering from tennis elbow you should consult with your physician immediately. Treatment for this condition is typically noninvasive, and over 90% of patients are successfully treated without surgery. Tennis players can often address the problem through some subtle changes in their equipment and technique.

A good first step is to make sure that you are using a racket with a properly sized grip. Another option is to reduce the tension on your racket strings. That reduction in string tension will soften the impact of the ball, and reduce twisting of the forearm during off-center hits. Lastly, changing your actual tennis stroke can help reduce the negative impacts on your elbow as well. Players who learn to swing without leading the racket with their elbow in a flexed position can often alleviate much of the condition and reduce the likelihood of reoccurrence.

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Lisa

lisa@injuryanprevention.com

Abdominal Exercises

Great Exercises To Build Your Abdominal Muscles

Working up to a Side Bridge

To be ready for the “side bridge” ab exercise you may need to work your biceps and your shoulders. For these exercises simply fill two or more 1-gallon jugs with water and begin to curl them for 15 repetitions, this equals one set. Repeat and ad weight (more water or jugs.) For your shoulder use the same jugs and lift, with a slightly bent elbow, to the side. To perform the bridge:
* Lay on your side with straight legs one on top of the other. Place your hand just under your body at the shoulder. Press down on your hand and raise your body up until the arm is almost locked (donâEUR ™ t let it lock.).
* Raise your opposite arm to perpendicular to your body and hold the position for a count of 10. Lower and repeat.

Medicine Ball Plank.

This ab exercise resembles a “push-up” except that you are putting your hands on a medicine ball. You are also not lowering and raising yourself but holding one position for 15 counts. After you begin to feel stronger performing this exercise, work toward a 30 count for one set. Do three sets to start and make sure that your knees are slightly bent and not locked.

Which muscle groups to work

Building your abs is an exercise in personal discipline. Building each of the main ab muscles takes a concentrated effort. From a lay person’s point of view, there are three main abdominal muscle groups: the upper, the lower and the oblique’s. The upper ab muscles are often referred to as a “beer belly”, the lower abs as a “pooch” and the oblique’s as “love handles”. As the exercises that help strengthen these muscle groups are discussed, it should be pointed out that none of the exercises reduces fat levels. That is left to a proper diet and other exercises. For a total fitness plan, you may want to speak with your doctor.

The true Abdominal  Exercise.

The ab exercise that is truly the basis of getting toned ab muscles is the basic “sit-up”. People may call it a “crunch” or something else but the exercise that will get you the abs you want is a basic sit-up. It is how you do the sit-up that counts. Most people do them incorrectly. Perform a “crunch” by:
* Laying on the floor and bending your knees to a 90-degree angle with the floor. Heels on the floor with feet at a 45-degree angle to the floor. Interlace your fingers behind your head.
* Relax your arms and neck.
* Smoothly raise your upper body to a 30-degree angle while bringing your knees to your chest. Return to the starting position slowly and smoothly, repeat.
* Keep your legs and arms relaxed and move in a smooth motion for best results.

, if there is one standard that most of the world uses to determine whether a person’s body is in good shape it is a well-defined set of abdominal muscles. The abdominal muscles are a visual symbol of a person that takes care of their muscles and, by association, their body as a whole. Although the later is not necessarily true, a good set of abs is a desired physical attribute for most to aspire to.

Start with a pain-free stretch

Personal discipline is one thing but stopping before you begin, because of a pulled muscle, is another. Begin your ab routine with a nice even stretching of your core body. Relax and roll any muscle you have between your upper neck and your waist. This might best be described as keeping your feet planted shoulder-width apart, bending your knees slightly and making a 360-degree circle with your upper body (waist up.) As you do this you will feel muscle groups pulling as you stretch them. DO THIS SLOWLY

Standing or seated twists.

This exercise is straightforward. Stand with feet at shoulder width apart. Place your hands on your hips and twist smoothly from side to side. As you become more stretched and comfortable with the movement begin holding a weighted object like a medicine ball or water-filled jugs with two hands at your center. Once you feel comfortable with this movement, try the same movement while sitting on the floor with your feet off the ground and knees slightly bent. When this feels easier try bouncing the ball on each side while your feet remain off the ground.

Proper position and isolation

In performing each of the following exercises, proper positioning is important for getting the maximum effect out of each movement. The one position you will need for each exercise is bent knees. This angle, in reference to the floor, will generally be 90 degrees unless otherwise stated. What this does is isolate the abs and prevent your legs from helping the abs in the exercise The next important tip is to not overextend your range of motion. The common perception for most of these exercises is to cover the full range of motion from the starting point of the exercise to the end. You will only need to cover about 30 percent of that range for the best isolation of the abs. Strangely enough, you will find this lesser motion more difficult.

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Lisa

lisa@injuryanprevention.com