2 Things You Can Do at Work to Help with Shoulder and Upper Back Pain

​2 Things You Can Do at Work To Help Shoulder & Upper Back Pain
Several weeks ago, I posted an article and photos of some modified yoga poses for low back pain for those who sit for long periods of time at work.  Then I posted a video encouraging viewers to drink more water during the day, which not only helps mental clarity, but also digestion, less congestion, muscle pain, etc.  Drinking more water also makes you need the bathroom more, which forces you to get up and move around more!  This is actually a good thing; more movement means less stiffness and soreness that comes from sitting too long.
Many people can also suffer from shoulder and upper back pain from the hunched-over posture we adopt as we work at a desk or at a computer.  Here are 2 ways that are really effective with helping the pain that comes from bad sitting posture:

1. Pectoralis (chest) Stretch—Stand in a doorway and lift your right arm to 90 degrees.  Basically your hand is in a straight line from your shoulder, but place your hand lower on the door frame if you have shoulder pain.  Gently and slowly twist your torso away from the door frame until you feel a stretch across the chest and down the arm.  Hold the stretch for 6 deep breaths.  Swith sides and do the other side. Opening the chest takes pressure off the tired and sore muscles of the upper back and shoulders.
2. Tennis Ball Rolling—On a wall, bring a tennis ball to the space between your shoulder blade and your spine.  Hold the tennis ball on the wall with your body weight against the wall, so the ball doesn’t drop.  Roll the ball on the muscles between the shoulder blade and the spine.  Avoid rolling directly on the spine.  Roll very slowly to find “tender spots.”  When you find a spot that is especially tender or sore, hold the ball there for several seconds until the pain dissipates some.  Move the ball very slowly again.  Do this for 3 minutes and then switch sides. 

 
 These 2 simple movements can provide very effective relief for shoulder and upper back pain.  If you need more ideas for ways to combat shoulder and upper back pain, go to www.lightworkdyogaandtherapeutics.com, or call me at 502-321-0557.

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