Get Relief With These exercise for upper back pain
When upper back pain is a problem, moving around freely can become bothersome and painful. While you may want to quickly get back to your old routines, upper back pain can keep you from doing the things that you love and from taking part in regular tasks without experiencing undue pain and suffering along the way. Fortunately, there are a number of rehabilitation exercises for upper back pain that can help you to loosen the muscles, improve posture and relieve the pain that you are feeling.
Stretching
There are a number of ways that stretching the back can help to relieve pain. The pectoralis stretch is one of various exercises for upper back pain that works to relieve the stress that is placed on the upper back as a result of the tension felt in the chest. To perform this stretching exercise, begin by standing in a doorway with your arms on the wall above your head. Allow yourself to lean forward and to stretch the upper back for a period of up to 30 seconds and then release. Repeat this stretch a few times to relieve the upper back pain that you are feeling.
Yoga Exercises for Upper Back Pain
Using a yoga strap, you can relieve the pressure that is felt in the upper back by holding the strap shoulder length apart and placing your arms overhead. With the palms of your hands facing away from one another, lower your chin down to your chest and relax. This will allow the muscles in the neck and upper back to relax and stretch. Hold this yoga pose for five or six breaths and then repeat the process. If you don’t have a yoga strap, you can use a belt or a towel held above your head.
The downward dog is another yoga exercise that you can do to alleviate upper back pain. To do the downward dog, stand near a wall with your hands at your waist. Facing the wall, bend forward so that your hands touch the wall and your back is parallel to the floor. As you stand, lift your back allowing the muscles to pull up toward the ceiling as if you are stretching like a cat. With the knees slightly bent, continue this pose for five or six breaths and then return to a standing pose. This exercise for upper back pain can be performed multiple times each day to lengthen the spine and alleviate any pressure that is building throughout the muscles in the back and surrounding areas.
Shoulder Squeezes
To strengthen the muscles around the shoulder blades, perform shoulder squeezes each day. These exercises for upper back pain involve no equipment or add ons and can be performed anywhere. You can even do this while you wait in line at the grocery store! Begin by standing with your arms at your sides. Then squeeze your should blades to the back and together for five seconds. Rest for two seconds and repeat this process ten times.
Stretching
There are a number of ways that stretching the back can help to relieve pain. The pectoralis stretch is one of various exercises for upper back pain that works to relieve the stress that is placed on the upper back as a result of the tension felt in the chest. To perform this stretching exercise, begin by standing in a doorway with your arms on the wall above your head. Allow yourself to lean forward and to stretch the upper back for a period of up to 30 seconds and then release. Repeat this stretch a few times to relieve the upper back pain that you are feeling.
Using a yoga strap, you can relieve the pressure that is felt in the upper back by holding the strap shoulder length apart and placing your arms overhead. With the palms of your hands facing away from one another, lower your chin down to your chest and relax. This will allow the muscles in the neck and upper back to relax and stretch. Hold this yoga pose for five or six breaths and then repeat the process. If you don’t have a yoga strap, you can use a belt or a towel held above your head.
The downward dog is another yoga exercise that you can do to alleviate upper back pain. To do the downward dog, stand near a wall with your hands at your waist. Facing the wall, bend forward so that your hands touch the wall and your back is parallel to the floor. As you stand, lift your back allowing the muscles to pull up toward the ceiling as if you are stretching like a cat. With the knees slightly bent, continue this pose for five or six breaths and then return to a standing pose. This exercise for upper back pain can be performed multiple times each day to lengthen the spine and alleviate any pressure that is building throughout the muscles in the back and surrounding areas.
Shoulder Squeezes
To strengthen the muscles around the shoulder blades, perform shoulder squeezes each day. These exercises for upper back pain involve no equipment or add ons and can be performed anywhere. You can even do this while you wait in line at the grocery store! Begin by standing with your arms at your sides. Then squeeze your should blades to the back and together for five seconds. Rest for two seconds and repeat this process ten times.
Upper Back Pain Exercises
Reviewed by Grace
on
12:22
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Reviewed by Grace
on
12:22
Rating:
