My upper back muscles pains after having sleep of 4-5 hours having this pain is from long, what could be done? M 27 and doing regular workout, my job needs me to sit on chair for hours.
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Apply hot fomentation twice daily. Avoid bending in front. Postural correction- sit tall, walk tall. Extension exercises x 15 times x twice daily - lying on tummy, take left arm up for 3 seconds, then bring it down, right arm up for 3 seconds, bring down. Bring right leg up, hold for 3 seconds, bring it down. Then right leg up and hold for 3 seconds and bring it down. Repeat twice a day- 10 times. Bhujang asana -- lie flat on your stomach, keeping the palms out, bend the neck backward, take a deep breath and while holding it for 6 seconds, raise the chest up. Release breath and relax your body. Repeat the exercise 15 times twice daily. Core strengthening exercises- straight leg raised with toes turned outward, repeat 10 times, twice a day.
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Do some stretching of spine. Try to seat straight. You may b suffering from lumber spondylosis. Soo by proper homeopathic medicine you will get relief for sure. And if you continued your treatment you will b cure. Soo if you want to get rid of it you can contact me through lybrate.
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