Tight muscles?!

Tight muscles?

I have been having a problem in my neck/back for several years. I have pain in my neck/upper back and my muscle in that area is always tight and aching. My back has started to protrude a little right where my back meets my neck and I have developed a slight hump. I sit at a desk for long periods of time throughout the day, and don't have the greatest posture, although I try. Could this hump be muscle that has built up and became larger? Or should I worry? I have also been experiencing some lower back pain for the last few weeks. I am becoming concerned about my spinal alignment, since I did have a sligtly curved spine as a child. I do plan on seeing a chiropractor asap. Just wondering what this could be. Thank you in advance!

The chiropractor will be able to help - make sure you choose one that has a massage therapist on staff. You have "forward posture". Make sure you get a good chair and maintain posture at the computer. An easy way to put yourself in the right position is to roll up a towel and put it behind your lower back. Then lean back - you'll feel like your shoulders are too far back - that's the proper posture - try to get used to it. To build strength in your upper back/neck/shoulders and to stretch neck muscles there are exercises. Do them daily and see your chiropractor a few times a week. It takes a long time to correct forward posture.

Stretching neck: Chin tucks: lay flat on your bed, bring chin towards chest (you'll feel stretch in back of neck and base of skull), do this 10 times. Side to Side: in same position turn head to left until you feel stretch - hold for 5 seconds, return to normal position. Turn head to right until you feel stretch, hold for 5 seconds, return to normal position. Do this 10 times. Lateral stretch: In same position, tilt head towards shoulder until you feel stretch, hold for 5 seconds, return to normal position. Tilt head towards other shoulder, hold for 5 seconds, return to normal position. Do this 10 times.

Stengthening for upper back/shoulders: The exercises are called T's I's and Y's. They are so named because you will make the shape of these letters with your body. Lay flat on your bed face down, roll up a hand towel and put it under your forhead (it will align the neck and keep you from squashing your nose). Bring arms out to the side making a "T". Raise and lower arms 10 times. Next bring arms slightly toward head making a "Y" shape. Raise and lower arms 10 times. Next bring arms along side head making a "I" shape. Raise and lower arms 10 times. Next bring arms down along side your body again making a "I" shape. Raise and lower arms 10 times.

Do 3 sets each day. They sound easy but you will feel like you just worked out! Good luck.