Are you looking for pain relief without the use of drugs? This blog is looking into the implications of long term bag carrying on one shoulder as the source of your aching neck and back.
Big bags manage big loads and are seemingly perfect for a modern person, which high amounts of convenience throughout the course of a day are provided. But unfortunately this comes with a price for poetical injury related to postural overuse patterns. The combination of the weight of the bag against muscles, tendons, nerves, and ligaments—plus the compensating shift in posture you make to carry the load—can lead to headaches, back pain, and body aches. If carried out over a long period of time this can also lead to suffer more serious nerve trauma or degenerative joint disease.
Injuries and pain caused by prolonged heavy bag carrying:
• Increased risk of scoliosis (curvature of the spine) or kyphosis (hunchback) in women with weak bones
• Tension headaches caused by pressure on the muscles in the back of the head and shoulders
• Painful osteoarthritis or degenerative joint disease in predisposed shoulders
• Upper-back and neck muscles become strained from carrying heavy weight in one position over time
• Numbness and tingling in the arm from nerve microtrauma
Exercises that help prevent pain:
NECK ROTATION
Slowly circle head to right, forward, and left; reverse. Do 5 to 10 reps per side.
NECK STRETCH
Stand tall, with right hand behind head near left ear. Gently pull down toward right shoulder; hold 10 seconds. Repeat on other side.
RESISTANCE BAND ROW
Place left foot on resistance band and right foot back, and hold one handle with right hand. Slowly draw elbow up toward ribs. Hold for one count, and then lower. Do 12 to 15 reps. Switch sides and repeat.
SHOULDER ROLL
Stand tall with shoulders pressed down. Roll shoulders up, back, down, and forward in a circle 10 times; repeat in reverse direction.
LAT PULL-DOWN
Place center of resistance band firmly in closed doorway, one end in each hand. Raise hands above head, and then pull elbows down to sides. Hold for one count, and then raise hands back to start. Do 12 to 15 reps.
Further information can be found be contacting Dynamic Osteopaths
E: info@dynamicosteopaths.com
T: 07966317712