Introduction: Pain in upper back between shoulder blades If you have pain on one side of the back, right or left, then this pain is called SI joint pain. In today's article, I will tell you why it happens and how you can fix it if you have this problem at home without any medicine or injection.
Must read the article till the end. If you know someone who has this disease, then share it so that more people can benefit from it.
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| Pain in upper back between shoulder blades |
Pain in upper back between shoulder blades
The SI joint is basically the sacroiliac joint, which is the end of your spine called the sacrum, and attached to it are the two pelvises called the ilium. It happens because of our bad posture, bad balance in walking, or a habit of holding our back or having a sitting angle that is bad so that one side is rubbing and the other side is soft. Due to this, pain occurs on the side where the pressure is higher, which is called sacroiliac joint pain or sacroiliac joint dysfunction.
If you have this problem, the pain may be in your hip, on one side, on the right or left hip. Your waist dimples can occur on either dimple. Many patients may experience this pain in the lower leg with similar symptoms, but milder. And many people may also have pain in growing due to this. So all of these symptoms, whether you have a slipped disc in your back or a back problem, you can also have symptoms like the ones I told you about.
So the first thing you have to do is isolate what you have to do first to check if the pain you have is really caused by the SI joint or not. A simple test to check this is to stand with your feet slightly apart. Do this with your hands completely comfortably. Now on the side you have pain, let's say I have pain on the right side; I will twist the right side like this. Okay, look exactly, I'm going to twist on the right side. Now I've got this arm up, and now let the arm stay
there.
Moved the back like this. It has been because I have an opening in my SI joint, a twist, and an opening in this position. So when this opening comes, you have to see if your pain symptoms have increased or decreased or not. If the pain symptoms are increased, it means that the pain we have is SI joint pain. And if the pain symptoms aren't increased for some other reason, that means it's not the SI joint; it could be something other than your disc or something else.
There are also a couple of tests where you stand on top of the leg you have the problem with. up one leg, and if your pain and symptoms increase, it means you have pain in the SI joint. Also, a simple test is this: which is your back dimple? You will put your hands on both the dimples, and if on the side you have pain, putting your hand on that side is making your pain worse, putting your hand on that dimple is making your pain worse, and that means we are getting pain due to the GSI joint.
Do some simple exercises.
Now if you have tested positive, how to fix it, how to get rid of it, there are some simple exercises. The first exercise is to get into this position on any bed, on any comfortable soft surface. Any type you want, I have a prayer mat; you can have a towel; you can have a prayer mat; we have to roll it up. Now what do I do if I have a pan on this side? I will place it on my knee like this. Now I put my hands here, come up on my toes, and slowly sit down. This has been causing a gaping in my SI joint, creating a gap in this position; hold for 30 seconds, then straighten up. Then slowly come down, hold for 30 seconds, and then come back up.
You have to do this activity twice a day, 10 times, so that the opening in your SI joint starts and the intensity of your pain starts to decrease. For the next exercise, whichever side you have the S joint on, you lift your foot like this. Now you've inverted your foot inward; you've turned your foot in. Now with your left arm, this is the right leg; the left arm has that knee inward. And you have to push that knee inward. Now what's happening is that as I'm pushing inward with this foot in, there's an opening in the SI joint and a strengthening.
In this position, you have to hold for 30 seconds. The next step is to turn your foot to the other side, pushing outward with the other hand and bringing the knee to that side. If held in place, this will lead to strengthening within the SI joint. But the main role in this is your foot.
Vaga then will force the outside with the knee. But do not let the hand move the knee. You'll notice the muscles around your SI joint fire up, tighten, and begin to strengthen. You have to do the exercise on both sides. The third gapping exercise is very simple. You have to sit in this position on the ground, on your hip, butt on hip, walk like this, walk like this.
Starting with all these exercises will increase your mobility and strength. Now, whenever you have SI joint pain, the solution to get quick relief is to cross your leg over the other leg and hold your knee with both hands.
You've got to take it; your back is straight; you've got to pull your knees up a little bit like this; it creates a stretch in your deep glute muscles; if you do it in this position, you'll feel a very sweet pain, but you haven't stopped it like that.
You have to hold it for 30 seconds and then do it on both sides, and whenever you get more sore, you'll find that it will take about one time each time you have to start the overall exercise plan.
It takes two weeks, and as we get used to it, your health starts to improve, so add it to your routine, and as soon as you see any improvement in your health, you have to tell us in the comment section to encourage you.
