Lower neck/upper back pain from studying

pduckworth

I study... a lot. Recently, I've been studying extra hard for the DAT. However, after about an hour of studying, I get this intense pain in my lower neck/upper back from looking down too much. Does anybody else get this? If so, what is the best way to relieve this pain? It's always terrible during exams too. I can take a break at least when I study, but I can't really do that during an exam.

BrightEyesx3

When I study I usually have a heating pad on high on my lower back (I have a bad back) and after when I can't feel the heat anymore I move it up to my neck. Sometimes I use ice in the areas before using the heating pad to dull the muscles first. As for what to do during an actual exam, I would suggest the ThermaCare heat wraps. They last about 8 hours and they've worked for me just fine.

NikkiLS28

I had neck issues (well, still do, but not as bad) and my physical therapist gave me some stretches and posture exercises to help.

My favorite stretch:

Sit up nice and tall. Grab the back of your head with your right hand. While keeping your back straight, turn/bend your head down like you're sniffing your right armpit. (sounds funny, i know!). Pull down gently and hold for 10-15 seconds. You should feel this in the upper back, midway between shoulder and spine. Repeat on the other side.

You can also pull your head straight down toward your chest to get the middle.

Edit: Here's a good link for those middle/upper back muscles. The guy's stretch in figure 5 is similar to what I described without the opposite arm being in the air. Hope this helps!

http://www.spine-health.com/conditions/neck-pain/neck-stretches

Don't pull too hard - be nice to yourself

RaeLB

my dad built my mom a slanted wooden book stand for when she was in school so she wouldn't have to look down

i stole it & now use it (she is done school) - keeps your books at eye level

if i'm on my couch or bed i bend my knees & pile pillows on my stomach to bring the textbook up to my face level (do the same with my laptop)

trinitrate

The stretches listed above are crucial. I would add to that a simple stretch to try to touch youe ear to your shoulder (both directions).

Add to that, change your position frequently. sit up, lay down, move book to eye level, lay on your stomach and look 'above' you to read for a short period etc. The key is not to lockup too long in any single position.

I just spent 5 weeks recovering from a serious knot in my lower neck / upper shoulder... Getting old sucks.

pduckworth

Thanks guys! I added in the neck stretching and I'm going to try a heating pad for at home. I take a practice DAT next week, so I'll try to use a Thermacare heat wrap to see if it can help me out for the full five hours.

BrightEyesx3

Thanks guys! I added in the neck stretching and I'm going to try a heating pad for at home. I take a practice DAT next week, so I'll try to use a Thermacare heat wrap to see if it can help me out for the full five hours.

For me they actually last longer than the 8 hours they state, so I think you're good