Office sedentary people often feel the neck, shoulders and back, what actions can be done to relieve

Low back pain is a disease, and the pain is really fatal! The young white-collar workers shuttling between the high-rise buildings look glamorous on the surface, but who knows the pain behind it? Sitting at a desk for long periods of time, neck, shoulder, lower back, and back pain are common.

Especially in the coming summer, sedentary air conditioning can increase pain and discomfort. A lot of people have had episodes of pain, a few massages or painkillers, and they get back to work. As we all know, long-term neck, shoulder, and low back pain is a reminder that your body is already in a sub-healthy state, and to find the right way, letting the pain unscrupulous will only cause more serious consequences!

Be alert to the pain lurking in the neck, shoulders, and back in the office, which has become an occupational disease in the office family, and has nothing to do with the stressful work environment, personal posture, etc.

<> sedentary. The main cause of pain is not "sitting", but "long". Holding a position for an extended period of time, whether sitting or standing, causes the muscles that support the pose to contract, which can lead to muscle fatigue over time.

Bad posture. Irregular sitting posture can lead to muscle and joint damage, causing the "pain factor" released by it to accumulate in local nerves, causing pain. Usually air-conditioned rooms.

For example, in the office in the summer of the four seasons, the cold air will cause the vascular system to contract, so that the muscle metabolism is disordered, and the acidic substances cannot be metabolized normally, which will naturally cause pain.

Office white-collar workers and people who spend too much time in a single posture are indeed at high risk of cervical spondylosis or neck and shoulder strain. Long-term office work can indeed lead to paravertebral soft tissue strain, increase pressure on the joints of the spine, induce soft tissue inflammation and facet joint disorders. It causes discomfort in the lower back and neck and shoulders, insufficient blood supply to the vertebral arteries, leading to numbness and pain in the lower extremities in the lumbosacral region, or pain, discomfort, dizziness, and headaches in the neck and shoulders.

Such patients often go to large hospitals, because the symptoms are not serious and there is no obvious indication for surgery, so many doctors do not pay attention and often only recommend more rest, avoid lowering their heads, and exercise more. If the problem is not addressed in a timely manner, it will cause resistance from the patient. At this point, conservative** in conventional medicine usually provides good symptom relief.

For example, acupuncture** can effectively release soft tissues, reduce joint pressure, and improve blood**.

In fact, the simplest and most effective is to stretch the waist, which can not only relieve our neck, but also have a good relaxation effect on our waist, and it can be insisted on for 10 minutes every day.

You can stand up and walk more, do arm stretching movements, move your neck, massage your shoulders and neck, I often go home and practice yoga movements, which is good for relieving my shoulder and neck.

Self-adjusting the curvature of the spine means placing your hands and fingers on your back, pulling down, lifting up, and tilting your head and neck back. In this way, the order of our spine can be corrected and the effect of dynamic and static balance can be achieved. It's like holding on for ten seconds.

Try standing office.

Back muscles and soreness, simply put, means that several muscles in the lower back are used for too long, overused, so that the qi and blood here can not be well circulated, resulting in fatigue and the accumulation of waste, and then disease.

Sitting in the office, so that the waist and knees are in a bent state, the buttocks are in a state of compression, the circulation of qi and blood is more difficult, than standing office, it is more likely to produce lumbar muscle strain.

Neijing Bone Emptiness Theory" sits and knees with pain, and treats its opportunity; ......Those who sit and have knee pain like a thing will be treated. From the discussion of the Neijing, it can be seen that the state of bending and compression makes some pain easy to manifest.

Not only does standing work have fewer bends and fewer compressions, but it can also take a variety of postures so that no few muscles are in long-term use. Rather, different muscles are exercised in turn. So it's better than sitting in the office.

People who sit in the office for a long time, the weight of the upper body will compress the waist, coupled with the tension of work, resulting in muscle tension in the back, which will cause the qi and blood of the entire waist and back to run slowly, resulting in the blockage of qi and blood, then the lower back will lack qi and blood moisture and become stiff.

The longer the time, the more qi and blood are blocked, and in traditional medicine, if it is not passed, it will be painful.

To restore it, you need to strengthen your physique, speed up the circulation of qi and blood around the body, and unblock the blockages, so that the qi and blood of the whole body and the entire waist and back can be connected, and it will be restored.

How? You can search this article "2 Causes of Back Pain, Exercising Like This for 2 Months Will Be Effective Recovery!" The article describes a traditional exercise recovery method, I hope to help you, hope to adopt.

Look out the window more, get up and walk more. Stretch your waist.

Neck stretching, waist stretching, side waist stretching, seated back stretching, doing these movements can relax the shoulders, neck and back.

Office workers can do neck stretching when they feel high pressure on the cervical spine. This action can effectively relax the shoulders, neck and back, and when doing it, you can sit directly on the chair, keep your back straight, and hold the chair with your left hand to fix it. Put your right hand on the left side of your head and gently push it to the right.

At this time, you should feel the stretching sensation of your neck, and after doing this movement, stretch in the opposite direction, stretch in each direction for about 20 seconds, and do 5 sets each time.

When you feel uncomfortable in your lower back, you can also do waist stretching, you need to tilt your upper body, put your hands on the wall, step back with your feet, choose a suitable distance, move your hands down slowly, keep your back straight, and push your arms hard against the wall. At this time, you must feel the stretching and lengthening of the waist and back, only in this way can you properly stretch the body and let your shoulders and neck be effectively relaxed.

When you sit for too long and work too long, you can also do a side waist stretch, which can be done in a chair and can be done anytime and anywhere in the office. When doing the flank extension, sit on a chair with your left hand raised to the highest point and drive your body to stretch to the right side to stretch and stretch our tight quadratus lumbar muscles. Then stretch your right hand to the highest point and stretch your body to the left, so that you can effectively relax your neck, shoulders, waist and back by repeating 5 to 8 times.

After working at the desk for a long time, you can also do a back stretch in a sitting position. This is also a stretch that is suitable for doing anytime and anywhere in the office, and you should sit in the front 1 or 3 of the chair and stretch your legs straight forward before starting the movement. Hold your calves with both hands, press down hard, lower your waist to the lowest position and stay for a few seconds, and when your body feels unacceptable, you should return to the right as soon as possible, so that you can also feel the stretch of your back, which can relieve the soreness of the cervical spine and back.

Deep neck flexor exercises can relieve pressure from leaning forward with your back against the wall, leaning your head forward, and slowly approaching the wall.

You can do a simple stretch or turn, twist your neck, stand up and walk with your waist, or you can stretch your arms to the top of your head and swing back and forth, which can relax our shoulders and neck.

Office workers sit for a long time, work at the desk for a long time, the pressure on the cervical spine is too great, skipping rope, square dancing these movements teach you to relax your shoulders, neck and back.

For you who sit in the office all day, it is very important to relieve the fatigue of your eyes, shoulders and neck for a long time. Relevant experts pointed out that various problems will arise after a long time, and doing stretching exercises will effectively help you.

Shuichi Nakano, a Japanese fitness expert certified by the American Academy of Sports Medicine, points out in his book that people who sit in the office for long periods of time tend to lean forward with their shoulders due to long-term tilting, forming a hunchback. Body. This hunchback is closely related to the "shoulder blades".

Tight shoulders mean that the shoulder blades are crying and the body is sore easily, normally, the inside of the shoulder blades is 5 to 6 cm away from the spine. When bent over, the shoulder blades gradually move away from the spine and become valgus. As the inside of the scapula moves away from the spine, the rhomboid muscles that connect the scapula to the spine are weakening.

When hunched over, not only does the rhomboid muscle atrophy, but it also makes the rhomboid muscle overstretch and put it in a state of tension. A person's spine is like the pillars of a tent. The muscles that support the spine control balance and determine the posture of the body.

If one of the muscles pulls too hard, the body becomes unbalanced, while the other muscles have to work harder to keep the body balanced.

In such a state, the body will gradually start to ache, and over time, the shoulders will feel tense. If you force yourself to stand up and hold your chest up, it will only make your muscles more tense, and any movement will be "strenuous".

If the humerus (the bone of the upper limbs) is turned inward, the palms of the hands will be facing the back when walking. In addition, scapular valgus often causes the humerus (upper limb bone) to turn inward, so people with hunchbacks tend to walk with their palms backwards. If you look closely at passers-by, you will notice that many hunchbacked girls walk with their palms facing back.

If you want to correct a hunchback, "forcibly correcting posture" and "building muscles" are two different things. The former only tenses the muscles and does not increase the action of the muscles. Exercising the rhomboids pulls the muscles inward (upside down).

When the shoulder blades are tilted inward, a person cannot maintain a hunched posture for a long time, and naturally there is no hunchback problem.

Next, we will introduce simple and easy-to-do training movements and stretching movements in daily life. As a reminder, these exercises are elementary movements, and these movements alone will not "completely" correct posture or make the hunchback significantly disappear. If you don't usually exercise much, you can start with these exercises and try to build muscle.

Once you start doing this, you'll find yourself getting better and better at correcting your posture. If you want to continue correcting your posture after you have developed an interest, you can consult a fitness expert to try the advanced version of muscle training under professional guidance.

Action 1 Scapula clamping.

1.Pick up your usual bag, a handbag, and place one hand on the table (or not) and lean forward slightly.

2.Carry the bag and clamp the shoulder blades when lifting.

Exercise 2: Chest expansion exercises.

Action: Clench your hands behind your back and squeeze your shoulder blades while pulling inward. Standing or sitting is fine.

You can go to massage or go cupping, which can relieve your shoulder fatigue and make your shoulders more relaxed.

You should pay attention to keep your shoulder joint warm, and then you can do some stretching exercises appropriately, or you can choose to use massage.

You can have someone else give you a massage, or you can go to some professional institutions to relax yourself, so that you can relieve your stiff shoulders.

First of all, you should take regular breaks after working for a period of time, and secondly, do proper shoulder and neck exercises during the break, and then you can choose to stand and work, so that the body can be effectively relaxed.

First of all, we must massage the shoulder, and after a period of time we must cup, do not sit for a long time, we must exercise more.

Don't sit for a long time, after working for a while, you need to stand up and walk around to move your muscles.

You can do more neck exercises. Get up, walk around, twist your head. Or give yourself a shoulder massage.

Change to a comfortable sitting position. When you get home in the evening, you can put a towel on your shoulder. If it is really serious, you can go to the Chinese medicine hospital for acupuncture and massage, which has a very good effect.

You can do some exercises appropriately, and you can also do some exercises specifically for shoulder exercises, which can also relieve your fatigue.

Wear more clothes when you wear them, and be sure to cover your shoulders when you go to bed at night and exercise your shoulders more.

Move your shoulders, put a little plaster, put on some pain-relieving plasters, go home and massage it to promote blood circulation, you can also make a cup, you can also do an acupuncture.

We should do some cervical exercises, we should massage our shoulders, so that we can relieve the shoulders, and the shoulders will be very comfortable.

If you want to relieve the fatigue of the shoulders, first of all, do not maintain a position too often, move a lot, and you can also massage the shoulders, keep the back straight, raise the arms up until they reach the limit, hold this position for 3 seconds, inhale deeply during this time, and then exhale slowly while lowering the arms.

Do you still feel back pain sometimes, especially when you look up?

Usually pay attention to the sitting posture, exercise more, don't always maintain a posture, otherwise after shoulder and neck strain, it will cause shoulder pain, cervical pain and other problems, ** or alleviate it, you can use traditional Chinese medicine Miao 冖 % 冖父冖% 冖养冖冖生生 external application to try, in the past, when I was in the office, the cervical spine and shoulder pain was not painful after this care, I hope it will help you.

When it comes to shoulder and neck pain, most people are deeply affected by it, especially office workers. Working at the desk for a long time, coupled with bad sitting posture and other habits, will cause the nerves in the shoulder and neck to be compressed unfavorably, resulting in pain and other discomfort in the shoulder and neck. If it cannot be adjusted in time, it will develop into a serious shoulder and neck disease in the long run, which will cause serious damage to people's health and life.

Let's take a look at how to self-relieve and do it when you are free.

Some friends have a clicking sound and frequent pain when the cervical spine is active, and the examination finds cervical spine degeneration and bone hyperplasia; Some 20-year-old guys have 40-year-old cervical vertebrae.

Here are a few ways to alleviate the problems in daily life, let's practice them together!

1.Walking

When walking, you should raise your head and chest, stretch your neck back, and do more muscle, shoulder and back exercises, and the shoulder and neck muscle soreness caused by long-term desk work will be relieved to a certain extent; Walking should also be scientific:

a. Adapt gradually and slowly, rememberDon't go too fast at first

b. At least 30 minutes after eating;

Jogging

When jogging, you should take the correct running posture, keep your upper body straight or lean forward a little, look straight ahead, keep your shoulders, neck and upper limbs relaxed, your hands slightly clenched into fists, your upper arms and forearms bent at about 90°, your arms swing back and forth naturally, and your feet should land lightlyHit the forefoot first to avoid knee injury

3.Do Tai Chi.

Shake your hands

Standing position: The muscles of the whole body are as relaxed as possible, the arms are naturally drooping, the feet are shoulder-width apart, the palms are facing inward, and the eyes are level ahead.

Swing the arm: Relax the whole body for 1 2 minutes, and then start swinging the arm, so that the thumb does not exceed the umbilicus, and the outer edge of the return little finger does not exceed the arm, and so on several times. When shaking your hands, the whole body relaxes, the number of times varies from person to person, step by step.

The main symptoms of frozen shoulder are shoulder pain and dysfunction, and exercise is an important means of restoring function. ButandNot all frozen shoulder can be restored with functional exercises。For severe frozen shoulder, adhesions and pain are severe, it is necessary to cooperate with manual release to restore function.