The excessive use of laptops and computers causes back pain between shoulder blades. People who have to sit the whole day long on their office desk experience this pain. This kind of back pain might be acute or chronic. Acute pains last for a short time but are high in severity. On the other hand, chronic pain lasts for months and gradually increases in severity. Following are some tips to relieve back pain at home:
1) Applying Pressure to Trigger Points
This is an effective pay to relieve pain that is present between the shoulder blades. To do this, you have to locate the trigger points between your shoulder blades. You will need a massage ball for this. Lie on your back and put the massage ball between your shoulder blades. Look for a tender spot and keep the ball there. Press your body on the ball to apply pressure to the region. Keep still for 30 seconds in that spot and do not roll over. Now, do the same process with other spots where you feel pain.
2) Hold or Cold Compress
If you feel pain or discomfort between your shoulder blades, use cold and hot compresses. Just place the compresses in the affected region for up to 15 minutes. Repeat the process every few hours to stay comfortable the whole day.
Cold Press: To make a cold press, put ice cubes in a zip lock bag. Wet a washcloth with cold water and wrap it around the bag.
Hot Press: To make a hot press, fill a bowl with hot water. It should not scald your skin. Take a face towel and soak it in hot water. Wring out the excess water and apply the compress to the area of pain.
3) Spinal Decompression Therapy
Spinal decompression therapy helps you treat over 98% of the causes of back pain. By using the Backrack™ device you can conveniently decompress your spine at home. Based on patented technology, the Backrack™ device works directly on the cause of pain so you get a long term pain relief. You simply have to perform a few exercises designed to decompress the upper, middle, and lower region of your spinal column.
Using Backrack™ device twice a week helps you prevent most of the back problems. It’s a 100% safe, CE marked product endorsed by world top spinal specialists. Please click the above link to learn more about the Backrack™ technology and its application.
4) Focus on Diet
Sometimes, this pain is also caused due to inflammation. If you are eating too many inflammatory foods, it can worsen the pain. Try to eat foods that are high in omega-3 fatty acids. They help in reducing inflammation and preventing pain in shoulder blades.
Stretching also helps in relieving pain between shoulder blades. This increases circulation to the affected region and that improves mobility. You can do different stretches. Here is an easy one:
- Cross right arm over your body.
- Use the left arm and pull on the elbow of your right arm towards the chest.
- Hold in place for 10 seconds.
- Repeat on the other side.
Exercise can also help relieve pain between shoulder blades. You can try exercises like pushups and pull-ups as they are good for pain relief. Sit-ups also help to make the back and abdomen muscles stronger. Please this link to learn some of the exercises for back pain relief.
Author: Spinal Backrack