I have just watched your video on upper back pain and found it very helpful. I am very uncomfortable at the moment at work as I am mainly computer based. Could you offer any advice on what I can do?

That video was the first of a series and being in front of a camera was a very strange experience.

I recently was on a course where I discovered even people in their 20s who work at desks experience upper back and neck pain.
Here are some extra exercises to strengthen those deconditioned muscles. They take less than 5 minutes to do:

  -  Whilst stood, squeeze your shoulder blades together so that it causes your shoulders to be drawn rearward. Hold for a count of 5 each time and repeat for one minute initially.

  -  Starting with a can of beans or soup, bend forwards so that your forearm is resting on the arm of a chair or coffee table. Your torso should be roughly horizontal. With the can I your opposite hand, raise your free arm upwards and outwards, keeping it straight until the arm is parallel to the floor. Slowly lower the arm to your side again so that your arms is hanging vertically and repeat 10 times to begin with. Switch sides.

  -  To make this harder, increase the weight in your hand or simply avoid dropping your arm to the vertical position, so its range movement is merely from the 8 o'clock position to parallel (9 o'clock). You'll be surprised what a difference this makes.

Try to do these exercises every other day, increasing the weight or repetitions weekly.

In the meantime you may wish to apply some Atrogel^® 2-4 times a day and especially before bed and upon waking.

It will take a few weeks to strengthen the muscles in the upper back, so any early relief is more likely to be due to the neck mobility exercises you saw in the video.

Thanks for your comment and I hope you find some relief.

Best wishes

Earle