Upper Back Pain By Dr Nikita Manjanwal अगर आपको कमर के ऊपरी हिस्से में दर्द है तो क्या करे ।

कमर के ऊपर के दर्द की कसरत। अगर आपको कमर के ऊपरी हिस्से में दर्द है तो क्या करे । गर्दन से ले कर कमर तक का दर्द । कमर के ऊपरी हिस्से का दर्द
Neck and back pain cramping your style. Main causes - hunching over a smartphone, sitting at a desk all day, or even injury -
Best remedy : stretching and strengthening exercises
Below, we’ve compiled moves to help stretch and s
trengthen the muscles in your:
neck
shoulders
upper back
Stretch first
First things first: Loosen up the muscles in your problem area with a good stretch.
Stretching helps restore and maintain flexibility, promote range of motion, and improve blood flow - all of which can alleviate pain
Pick a handful of the stretches below and run through as many as you can at one time. Try to spend at least 30 seconds - ideally 1 to 2 minutes - on each move.
Neck side bend and rotation
Stand or sit facing forward, and begin by tilting your neck to the right. You should feel the stretch through your neck to your trap muscle.
After about 10 seconds, slowly roll your head in a counterclockwise direction. Pause for 10 seconds when you reach your left shoulder.
Complete the rotation by ending where you started. Repeat these steps rolling in a clockwise direction.
Shoulder roll
Stand with your arms down at your sides.
Roll your shoulders backward in a circular motion, completing 5 rotations. Then complete 5 rotations forward.
Repeat this sequence 2-3 times.
Good for: shoulders and upper back
Overhead arm reach
Sit in a chair, facing forward with your feet on the ground.
Extend your right arm up above your head and reach to the left. Bend your torso until you feel the stretch in your right lat and shoulder.
Return to start. Repeat 5 times, then do the same thing with your left arm.
Good for: shoulders and upper back
Pec stretch
You’ll need a doorway for this stretch.
Step into the doorway and place your forearms on the doorframe. Make sure your elbows are bent at a 90-degree angle.
Let the weight of your body fall forward slightly so that you feel a stretch in your chest and shoulders.
Hold for 10 seconds and release. Repeat 3 times.
Good for: shoulders and upper back
On your next inhale, tuck your pelvis and round out your mid back. Draw your navel toward your spine and drop your head to relax your neck.
Good for: mid and lower back
Knee to chest
Lay with your back on the ground. Bend your left leg and bring it to your chest. Hold for 10 seconds and release.
Repeat with your right leg. Complete the whole sequence 3 times.
Good for: lower back
Thoracic extension
For best results, use a foam roller or a chair.
If you’re using a foam roller, position it under your thoracic spine. Allow your head and butt to fall on either side. Extend your arms above your head to deepen the stretch.
If you’re using a chair, sit facing forward and allow your upper body to fall over the back of the chair. Extend your arms above your head for a deeper stretch.
Hold either position for 10 seconds and release. Repeat 3 times.
Good for: upper and mid back
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Maine kiya try mujhe bohot Aaram Mila thanku so much mam ❤

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Me silai karti hun ek arsy se darad ho rha mujhe me doctor ofrd nhi kar sakti ap koi dava bata dy

[@vijayagupta4429]

Thank u so much Betajigod bless u always apka samjhane ka bahut accha h very good 👍

[@smartcarephysio5677]

Thank you so much ☺️

[@poojakhatrivlogsss]

Plz rply mne ball wali excercise try ke kl rote rote but jo dard only raat ko hota tha ab pura din pain rehta h bhut gnda or itna gnda m apni back mein touch tk nh kr skti ab bhut gnda pain ab tuo breathing mein mein problem h plz rply mne apke upar trust krke ye strt kiya kl he plz rply😭 nh tuo meri Jaan nikal jayegi is pain se esha lgta kisi ne meri back ka wo part pakd rkha h

[@truewarrior265]

Thank you ma'am...really it works ...

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Thanks 🙏

[@prakashkedare9304]

Thanks doctor apki exercise bohot meaningful hai❤

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Thanks mam bhot achi exercise turant araam mila

[@smartcarephysio5677]

Glad you liked it

[@silentworld2617]

Thank you mam 😊

[@Abhaysarraf]

Ma'am plz btaiye ki upper pain ho bhi rha h or sujan bhi hogya h iske liye kya kre? Plz help me

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Mam aap plz lower back pain ki exercise bataye mujhe upper back pain bhi hai

[@vikramthakur-ph5yj]

Thank you very much

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Mera back pain alg hai back pain hota hai aur chakkar jaisa lgta hai aur swas lene mein problem ho jati aur bohot ghabrahat hoti aur hath kapane lgte please iske bare mein bhi bataye 😔🙏

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Same prblm avi ap kaise ho

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Same psena bhi Aya hy

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Apkaa peeth dard anxiety ki wajah se h.. Uskaa treatment le..

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ECG karwalo aap aur apna bp be chek karwlo

[@manishkumar-l9m1j]

Very useful exercise

[@ssc4u770]

Love you di me bhut pareshan thi

[@mamta9999]

Uppar back pain me bahut jada dard hoto kya doc ko dikha lena chahiye

[@mamta9999]

Kya ye dard lagatar 8 ya 9 ghante chair par baithne k bajah se hota h

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Dedi aap ke aagye Dr fheal hai Kya chij bataye aapne manana padega aap ko waa thex for you

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Pain sahi ho jayega???

[@tenukhullar7876]

Thanks

[@Viiratkohlii]

Mam mera kabhi left side to kabhi right side dard karta hai😢
Edit:: please give me solution

[@MannongKD]

Same here

[@rahulpathak2614]

मैडम जब मैं रेस लगता हु तो पीठ के पीछे दर्द हो रहा है बहुत तेज कैसे ठीक होगा

[@pokhrajshrivas484]

Mam aisa karne se kitne dino me thik hoga please bataye

[@ritikamehra3348]

Mam mujhe pregnancy me upper back pain ho raha hai kya karu??

[@MdAnwar-fl9ls]

Ha maidam mai bohut pareshan tha phaile bul hi rakta tha pit ke piche abhi hai bezar hogaya darad jata kiu nahi ye maidam kiu medishan milti Kiya piliz help

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Mko waight uthane se pain hua hai uper ki side he too ye exercise se aaram hoga ky mam 🤝

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Bhai sahi hua tera dard ??

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Thanku mam ❤❤💙💙💚💛💛💚❤💛💛💚🙏🙏🙏

[@smartcarephysio5677]

Thank you

[@Gaming.videos.20]

I m aspirant . Meko 12 ghante chair pe bethna padta h 😢

[@salonikamlani7765]

Mam uric acid se back pain hai bohhtt can I do this exercise for pain relief??

[@smartcarephysio5677]

Yess sure

[@ashutoshjaiswal6019]

Mam sote time mein bahut drd hota hy

[@bhanujat3718]

Very nice

[@poojakhatrivlogsss]

Mje pain raat ko aadhi raat strt hota h or jese mein chlti firti hu thodi der fir eshe jese koi pain h he nh or day koi pain nh pta bhi nh chlta koi hody mein pain bhi h but ko sone kein bhut problem hoti h rone lg jati hu uth ke m tuo

[@ShivcharnBehra]

Mera bhi

[@bhumikakhatri6305]

Mam mera pain tab hota hai jab hath se activity jyada karte hain like rotti bnate time uparr back dard hota hai or jhanjhanahat bhi hoti hai agar hum aise baithe h khaali phir kam dard hota hai😢

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Yr Mujhe b

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JB b kuch kaam krti Hu to pith K upr hisse me jln or drd hota h

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Mene to bahut ki exercise

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Nice sharing 👌

[@smartcarephysio5677]

Thank u

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MEM BAHUT PRESHAN HU SAAMADHAN KARE KIRPA HOGA

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Mera darad thik ho gaya

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कुछ तो नहीं हो रहा

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Mere yek point pe upar pain hota touch krne pe aisa lagta h ki chot lagi h aisa pain h 😢😢😢😢

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Same to

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Muje pit me dard hota hai isaka upay batao koi bahut hota hai 😢😢😢

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Pahle chamak jata tha phir regular rahne laga ye exercise karte hai to sterch hone Thora aur bad zaata hai karte samay sirf kaise thik hoga kitna din exercise karegge?

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Mam upper back middle muscles mein burning aur sharp pain hota hai plz btye kya kre

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meri mom ko bhi yahi problem h..apko koi solution mila..

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🎉Very nice maam mujhe thoda aarma Mila और रिजल्ट के लिए प्लीज हेल्प मीमैं

[@-Kaler_designer.]

Mera 4 mints se pair frecture treatment hai to mere pain ho raha hai kya

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Madam ye regular bahut din se hai same back upper pain plzz bataye kitna din me thik hoga aur koi medicine bhi hai to bataye

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I m upsc aspirant . Mujhe Kam se kam 10.se 12 jgh tebal chair pr bethna pdhta hai but is pain ki vjh se bhut derd hota hai... Tq so mach ma'am for this... It's really working.. an good...tq

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Mam mai study karti hu mujhe left side sholder par pain hota hai or study me bahut problem hoti hai mai seating nahi de pa rahi kya karu

[@Sanatani_Rashtra11]

Ye pain mujhe morning mai 5-6 bj ke bich hi hota hai ek hi point per in winter days ??
But this stretch exercise is very helpful 👍❤️🙏

[@smartcarephysio5677]

Glad you liked it

[@goldenheart7794]

Really helped ❤

[@deeptigupta4366]

Apki te exercises sari krni hongi..??...and how many times

[@rittikkumar2627]

Mam last 1 month se upper back or shoulder blade ke ass pass kabhi pain hota kabhi nhi hota hot pack or exercises daily kr rha hoon lekin puri trh thik nhi ho rha hai kya kro

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mera weight jyada hai...jab mai jyada chalta hu fast ya mehnat mashkkat karta hu to uppar back me pain hota hai...aur thoda aaram kiya ki release hota hai

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Mam mujha left upper back pain h but pain sirf tabhi hota h jab khasi hoti h ya hikups hota h tu kya karu mai

[@adorkaran]

Maam apne jo bhi bataya wohi mere sath ho raha hai....as i am sitting in front of computer for long time ..driving phone use n all...and the exercise are realy help me out with the pain...thanks a lot maam

[@sanjaykumarnawalgaria3077]

Thanks a lot doctor. Maine aapki ye exercise start kiya aur mujhe kafi relief hai, aapko koti koti dil se dhanyavaad. God bless you🙏🙏

[@smartcarephysio5677]

Thank you

[@rafikkhanalkonainalkonain9657]

Hye nikita mam nmstay aup na jo excise bataya bahut betarin hai mam god bless you in your work

[@sanjaykumarnawalgaria3077]

Very good exercise doctor Mujhe kafi acchi lagi mai start karta hu. Keval bowl exercise thodi painful lag rahi hai waise karke dekhta hu. Thank you so much

[@TheStoryShow16]

Mam trigger point on trapezius

[@poornimasuvarna2194]

Thanks doctor I tried your exercise, it really works🙏🙏

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Mekap Kam hai thoda

[@GauravMishra-tl8sg]

मैम नमस्ते मैं शालिनी मिश्रा मैं बहुत गरीब घर से हु मेरे पीठ के दोनों तरफ पुरे मांसपेशियों में बहुत ही ज्यादा दर्द कयी सालों से होता है बहुत ही दवा कर चुकी हु अभी भी दवा हो रही है पर आराम नहीं मिलता पेन किलर इग्जेक्सन लेना पड़ता है क्या करूं मैं कैसे ठीक हो पाऊं।

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Mera bhi ohi problem hai sister ham bhi bhaut daba Kara chuka hu per thik hi nahi ho pa Raha hu

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Easa karne se jyda dard hota hai

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Bhoht Achi Information Di Hai Ap ne Thanks

[@poojakhatrivlogsss]

Agr mne ye ball excercise try tuo meri Jaan nikal jayegi itna pain h touch krne pr jese koi chot lagi h or jb soti tb he pain hota h vse mje pain nh hota blkul bhi mje pta bhi NH chlta koi pain bhi h mje but adhi raat ko pain strt hota h jese ab m pain mein he uth kr bethi hu or TH-cam PE koi solution search krte krte apki video aage aayi h😢

[@hindustanipankaj432]

❤❤

[@QUDRA_KING]

Thanks madam ji mera back pain thik ho gaya app mere liya bhagwan ho thank you madam dhanyawad ................
Jay shree ram ❤

[@nehaverma6705]

Mam maine subha subha 2 Anaar kha liye 4 Din phle ab dard ho raha hai usi jagha kamar me jaha aap bta rahe ho
Bahut pareshan hu main dard se aisa laga hai mujhe jaise shardi lag gayi mujhe or sardi ki wajhase dard hai plz reply do mam

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MEM MERA GARDAN KE NICHE PEET ME DARD JALAN SUI CHUBAN HOTA HE KIYA KARU REPLAY KARE PLZ MEM

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Mere ko bhi thi thi ka matlad pata hai na

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love you

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सुपर मेम 🌹🌹🌹🌹

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Mera lagatar dard hota he keya karan he mam

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Di meri pregnancy ha 3rd month ki may bhut preshan hon back pain se solder ke bech me hota ha

[@nasiransaribabu5881]

Acha ji

[@itsmanishkashyap]

Recently I started push-ups from that time I was suffering this problem (if I stop push-ups then I suffer pain in arms and upper back and if I do push-ups I suffer pain in lower back ) akhir insaan kare to kare kya

[@rahulgurjar1991]

मैं मेरी वाइफ को रीड की हड्डी के दोनों साइड दर्द हो रहा है भयंकर , उसके लिए हमें कौन से डॉक्टर को दिखाना चाहिए

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Mem white water discharge pe be btao

[@surjitkaurwadehra3596]

Iam suffering upperback burning since 2 year thanks madam sharing this video

[@sauravgopal4853]

Hey Surjit, i work for a research agency and i would love to talk to you to understand your pain betterl. We are trying to help millions who suffer from pain, your inputs would be really helpful, can you share your phone number so i can give you a quick call ? can also offer you a free orthopedic consult for your time.

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I am also suffering from 1 year 😓😓😓

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Thyroid bhi hai kya

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Main student hu mare ko pith dard rehta hai

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Kabi kbi back pain l sath chest ma v pain ata ha hart k nich is k kya karan ha jrur batoo

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Gas ki wjh se may be ... oily food

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Mere saath bhi yahi problem hai

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Me leta hu to bhut jda thalif hoti h

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Aap kaha rehte ho kya mein wahan aa sakti hu

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Muje batna sa huva ha study ke vja sa

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Babu wo Baseball hai dhyan sy dekho

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Mem ap bahut cute ho ❤❤

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Thanks a lot 🙏

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Very helpful

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Thank you ma'am

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Thank you

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Thank you

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Thank you

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Thank you so much ma'am

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Thankyou didi

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Best

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🙏🏻🙏🏻

[@rkgoyal3930]

I have occasional ( not always ) pain in the upper back left side below the shoulder blade. The pain gets subsidies automatically when I get busy with some activity.
It feels much more after getting up from sleep. Please advise.

[@PiyushSingh-Lucknow]

Same problem.. any solution??

[@saimaomer3566]

Same problm when I lay down on bed for sleep pain started aftr to get up nd work activities pain gone like that

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Khansi Aane pe kamar Aur sene me dard hota he iske liye konsi davai ka istemal karna chahiye medam

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Apko reply mila eska kya kiya apne

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мαмʝι єѕє яσʝ кαя ѕαктє нαι иα ρℓѕ яρℓ

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Thenku

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Muje uper side jalan bhihotihe dard k sath to kya karna chahi

[@sauravgopal4853]

Hey Prafulla, i work for a research agency and i would love to talk to you to understand your pain betterl. We are trying to help millions who suffer from pain, your inputs would be really helpful, can you share your phone number so i can give you a quick call ? can also offer you a free orthopedic consult for your time.