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Backache: What Exercises Work
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1 Reddit comment about Backache: What Exercises Work:

u/GetOffMyLawn_ ยท 3 pointsr/migraine

I get killer tension headaches from neck issues and sometimes they morph into migraines. In my case I have an old shoulder injury plus osteoarthritis and spinal stenosis. The muscles on that side go into spasm and then the pain goes right up into my head.

OK, so what to do. I was referred to a neurologist who did an MRI and diagnosed the spinal issues. She gave me a choice between surgery or physical therapy. I did PT for 3 months. There was a lot of heavy duty massage to break up knotted muscles and scar tissue, as well as lots of stretches and some weight training. I had to do more PT this year for my shoulder and that helped my neck enormously.

So first step would be look into PT. In addition to PT look into McKenzie neck exercises. These help stretch out sore muscles very effectively. There are YouTube videos and books. I like the books because they contain more info and more emphasis on posture, which is very important. You need to avoid the "head forward" posture and keep your ears aligned over your shoulders. I tend to go head forward while driving. Using a smartphone or a tablet or even a laptop is another way to screw up your posture.

Weight training can help a lot. You may have to start with 1 pound dumbbells. Your goal is to build up strength and endurance. If you feel pain while exercising then stop. It is preferable to work with a physical therapist rather than a trainer to avoid triggering pain. Also start with just a few exercises at low weight.

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