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Pain in shoulders and rear neck area
Pain in both sides in shoulders and in the rear neck area. It increases especially when sitting for long hours or working. Also, I have back pain and I can't bend down for more than 2 minutes. I believe this is because of the sedentary working culture and the sitting job. Please suggest exercises to get rid of the spondylosis (I guess this is what I have)
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Answers (1)

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Its because of cervical muscle spasm and weakness+your lumbar muscle weakness. Muscles become weak due to prolonged use in sitting /travelling and lack of exercises.
Next Steps
Consult a physiotherapist.. Ultrasonic therapy +IFT/TENS +Heating therapy +some strengthening+stretching exercises will be helpful for sure.
Health Tips
At home.. Rest +hot water fomentation +pain killer gel +no long sitting /standing /walking /travelling /driving +no cold exposure +no manual exertions +no weight lifting +correct posture (sit tall) +no forward bending of neck and back.
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