Did you know that back and neck pain is one of the most common among Spaniards? This muscular problem is due to a continuous tension in the area, which generates a contracture and the consequent inflammation . If you are prone to this type of muscle pain, read on: we share some basic tips to relieve neck and back pain , along with some of the best products to correct posture.
Why does back and neck pain occur?
When we force a posture , we put excessive tension on our muscles. Thus, in the case of pain that is concentrated in the upper part of the back and the cervical area of the neck, the trapezius muscle is the one that contracts and generates a chain of tension between the area of the skull and the cervical vertebrae and dorsal, which causes the pain to spread to the area of the upper back.
In the case of not correcting this situation, we run the risk of turning into chronic pain. In addition, it can even spread to other areas such as the arm or fingers, generating that well-known tingling sensation at the tips. If it reaches the level of loss of sensation , the problem is complicated: there may be a compression of the blood vessels or nerves due precisely to this inflammation of the muscle fasciae.
Tips to relieve neck and upper back muscle aches
We have already seen that ignoring the alarm signals in our bodies can have more serious consequences. Now, how to relieve pain in the muscles of the neck and back? Follow these tips and you will notice the improvement from minute zero.
Stretch before training
Still many athletes skip the warm-up and stretching phase before starting any exercise routine. Subjecting the muscles of the back and neck to sudden tension is the best way to generate a contracture in the medium and long term , if not something more dangerous.
Similarly, if you have to sit for many hours a day , stretching loosen your muscles, release hormones, and relieve mental and physical tension. And they hardly take time!
Play relaxing sports like yoga or Pilates
Both options are equally beneficial for achieving a more relaxed back. In both, both the main muscles and those less known are worked. Swimming , on the other hand, is a great example of how to stretch all the muscles and release stress.
Maintain proper posture
Whether it is during sports, training sessions or on a daily basis, the posture of our body is ultimately responsible for the appearance of some contractures and pain in the neck and back area.
Especially now with the rise of mobiles and dependence on them, there is a great risk to the cervical area . In the chair, always keep your back straight, your buttock resting on the backrest, and your feet at a ninety-degree angle. Avoid as much as possible forcing the trunk down or forward, and especially the cervical area.
Best products to correct posture and avoid contractures
Sports corrector for back
Do you suffer from kyphosis or do you have recurring back and neck pain? This corrector helps maintain proper body posture without limiting mobility. We liked it for the inclusion of the adjustable velcro system, thanks to which it can adapt to the body. Thus, once the torso gets used to its presence, its effect begins to correct posture and prevent future back and neck pain.
The best offer we have found to buy the sports corrector for the back
Wotek corrector for back pain
This time we show you one of the most recommended posture correctors on the market: in addition to being unisex and one-size-fits-all, easy to use and with good materials, it comes with some interesting extras to maintain a proper posture in any situation: a corrector specific for the back, and a pad for the knee.
The best deal to buy Wotek corrector for back pain
The best posture corrector
Correct posture in just 10 days? If it’s posible. Or at least that’s what the users of this posture corrector for the back and shoulders confirm.
It stands out for its simple design and easy placement . It is available in several sizes and is breathable, so you can use it both in summer and winter.
The best offer we have found to buy the posture corrector
Exercises that relieve and prevent back and neck pain
Now that you know how to correct your posture and what are the best products to relieve back pain , we propose a series of exercises to prevent back and neck pain in the future.
Dorsal stretch
This exercise can also be done during office hours . Sitting in a chair in front of a table, place your elbows on it. We lower the chin towards the chest. As soon as you notice how the dorsal area is stretched, place your hands on the back of your neck and hold the position for about 30 seconds before returning to the starting position. Do at least 3 reps. It is a very simple and quick exercise, ideal to do in the breaks between tasks.
The scapular opening
This is another exercise that you can also do if you spend many hours sitting in an office chair . You can do it both standing up and sitting on the chair.
It begins by interlocking the hands, with the elbows stretched, and we push forward. With this stretch, we work the area of the scapula, and we will notice how the muscles of the shoulder blades react. When you feel tension, we hold the posture for 30 seconds. Do at least 3 reps. They will not take you more than five minutes and the change will be abysmal.
Deep breathing
There are many methods and deep breathing exercises you can do to relieve tension in your back and neck . This time we are leaning toward series of deep, controlled breaths.
To perform them, you have to get into a comfortable position, preferably lying on your back. Take a breath: you will notice how the lungs fill, the thorax widens and the abdomen rises. What you do not know is that these respiratory movements, with the correct posture, help to warm up the muscles of the spine and position them for other exercises or to relax the area.
