After 40 odd hours (sometimes very odd:-) sitting at desks and conference room tables - necks, backs and shoulders complain. They complain bitterly through big angry knots, aches, pains and sometimes loss of mobility (frozen shoulder, inability to turn your head etc). It’s not their fault – they’ve been treated poorly and are responding as such.
So what do you do when you wake up Sat morning and your shoulders feel like they’re made of rocks?
Read on for a couple of quick ways to help you get back on track when you are suffering upper back tension and some tips for preventing it happening again.
I’m in agony but I haven’t done anything to injure myself...
Not true I’m afraid. You may have not been lifting weights, painting the ceiling or doing headstands but simply sitting incorrectly at your desk or walking around with your shoulders at your ears isn’t nothing. Neck and back tension can build up over time and suddenly the simplest movement can cause sudden sharp, shooting pains, difficulty turning head, looking up, down or to one side.
· Try to isolate where the pain is coming from. It can sometimes feel like it’s your WHOLE BACK/SHOULDER/NECK area. Often it’s one offending part that’s causing complications up along the back and neck area. Once you find out where the pain is stemming from try to apply heat to the area. Hot shower or bath with *essential oil of Rosemary, a heat patch – available from most chemists or one of those microwaveable cushions are good also. The heat brings fresh blood to the area and helps the body remove waste products like lactic acid* from the area.
· Get a good massage or acupuncture. Both massage and acupuncture are extremely beneficial in treating upper back tension. When you’re already in pain you might not like the idea of having the area worked on but often you will feel immediate relief with more mobility in the hours that follow your treatment.
*Essential oil of Rosemary bath. Rosemary essential oil is widely available – usually under €10 per bottle and is a great essential oil for pain relief and muscular tension. Drop 6-8 drops of the oil in to half a glass of full fat milk (weird I know but it stops the oils from sitting on top of the water) and add to a hot bath. Lie back and relax! Nice alternatives to Rosemary oil are Marjoram or Lavender. Never apply the neat essential oil directly to your skin as this will likely cause irritation.*Lactic acid is a nasty sticky gloopy waste product produced by the body in response to movement. Usually it’s removed naturally however If it isn’t removed from the area properly it binds muscle fibres together preventing them from working normally.
I never want to feel like this again....
Akin to Sunday morning hangovers the world over my clients swear they won’t let their backs get in to such a state again. Never will I ever etc. However it’s hard to break routines and despite our best intentions it is very easy to get back in to old habits. Trying to change lots of habits overnight is too much to ask. It takes 21 days of repetition to create a habit so bear that in mind the next time you are trying to take up/give up something. Try one small change a month and see how you get on.
· Drink more water! You’ve heard it said a hundred times before but water is essential for virtually every single body function – including getting rid of that nasty lactic acid and waste products from your muscles. Guidelines vary but typically women are recommended to drink approx 2L per day and slightly more for men. If you’re very active then another half litre on top of this is a good idea.
· Address your posture. Set a reminder every hour or even once a day to begin to review your posture. Think about it when you are sitting, standing, walking, running or sleeping. When sitting - shoulders down and back, head straight, stomach muscles slightly engaged, feet flat on the ground, hip width apart. Look at one area at a time and you’ll get there. Strengthening abdominal and back muscles will make this much much easier. Pilates and any core work is great for this
· Avoid being totally immobile. If you are stuck at a desk don’t stay in the same position all day. Streeeeeeeeeeeeeeeeeeeeeeetch – it feels great and immediately releases endorphins which lift your mood. Rotate your shoulders gently, get your shoulder blades moving (think swimming strokes) and gently drop your neck to one side then the other then forward and look up. All of these should be done gently avoiding any sudden movements. If you think your co workers are looking at you funny smile smugly in the knowledge that you will be pain free for another week.
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Over the weekend...
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