Top 15 Upper Back Pain Relief Exercises
Back pain is a very normal and natural affair when you exert your body too much. back pain occurs when the muscles situated on the back are worked to the limit due to the strenuous jobs that a person has to carry out daily. Though back pain is a normal affair and goes after a good night’s rest or a few hour rest during the day it can turn out to be quite troublesome when you need to complete a job of work. There is no age factor when it comes to back pain though younger people have the ability to put it off longer than that of an older person. Back pain just requires a bit of rest to go away but if it persists there are a certain amount of exercises that help you fight this minor problem. Back pain exercises play a strong part in making your body more resilient to this troublesome problem.
When there is an injury to the muscles, or a muscle strain, an upper back pain is likely to occur. Posture contributes to the upper back pain. Poor posture will trigger the muscles of the upper back to overwork and to counterbalance the pull of gravity on the head, forward. This condition will have implication on the shoulders too, causing shoulder pain.
Given below are some good exercises for upper back pain that you can try at home.
1. Knee to Chest Exercise:
The knee to chest exercise is a great free hand exercise which can be done and implemented into your set of exercises every morning. This exercise has to be done precisely as directed so that the upper back muscles are relieved of any unnecessary pressure which could result in a back pain at any point in the day. To do this exercise,
- First lie down with your face facing the ceiling.
- Now lift up your leg as high as possible and hold the knee with both hands and stretch for the best results.
Do this simultaneously with both legs for a period of 30 seconds each and increase the time daily.
2. Lying Knee Twist:
Lying knew twist is relatively easy to do. Here is the guidance.
- Lie down the same way as the first exercise with your face facing upwards.
- Cross your left leg over your right leg till it reaches the other side of the ground.
- Do this with both legs for again a period of 30 seconds each for the best results.
To get the best of these, make sure to practice them daily. This will encourage movement on your vertebrae and spine.
3. The Yoga Cat:
The yoga cat is a great yoga exercise to get rid of upper back pain because it helps to stretch and relax the upper back muscles.
- Stand on all fours with your knees and hands on the ground and arch your back downwards while you look up to achieve the best results.
The Yoga cat exercise is known to benefit all upon regular practice and give some relief.
4. The Yoga Cow:
Very similar to the yoga cat the yoga cow is yet again a great yoga workout to help relieve the pain in your upper back muscles and can be used effectively when looking for a quick way of getting rid of the pain. Here is a step-by-step guide to do it.
- Start with the hands and knees keeping the wrists directly under your shoulders, and the knees directly under your hips. Place your fingertips to the top of your mat. Maintain the shins and knees hip-width apart. Place the head in a neutral position.
- To begin the pose,inhale as you drop your belly towards the mat. Slowly, lift your chin and chest, and look toward the ceiling.
- Go back to the cat pose. When you exhale, draw your belly to your spine and bring your back toward the ceiling.
- Release the crown of your head toward the floor, but make sure not to force your chin to your chest.
Repeat the exercises for a good 20 times to see best results.
See More: Kegels Exercise For Men
5. The Cobra:
The cobra is a great exercise for you to get rid of back pain and requires only a little bit of stretching to achieve the most desirable results.
Here is how to do it.
- Lie down with your stomach facing the floor and arch your upper back and head upwards to fully utilize this exercise.
The exercise is rather simple and is an effective upper back workout.
6. Restful Pose:
Back pain usually occurs due to over exertion of your back muscles over time and the rest ul pose is the best way to help relieve you of this problem.
- The easiest way to achieve this yoga exercise is to sit on your haunches and bring your head between your legs and spread your arms outwards.
This might need some practice to get the ultimate flexibility but is nevertheless easy to do with time.
See More: How To Do Kegel Exercises
7. Touch Your Toes:
This is probably a common exercise that we see and do. Touching the toes may require some flexibility near your knee area, but is achievable in a matter of a month or less. Touching you toes for a period of time is the best way of getting rid of a back pain fast because it helps to stretch and relax those upper back muscles effectively.
8. Neck Exercise:
The neck and the back are connected and if you have an upper back pain it will most certainly dominate your neck muscles as well so to deal with this problem exercise your neck by turning and twisting it clockwise and counter clockwise to achieve the most desired results.
See More: Lower Back Strengthening Exercises
9. Pectoralis Stretch:
Here is another effective upper back pain relief exercise. Follow the easy-to-do steps.
- Stand in a corner with both hands a little above your head on the door frame or wall.
- Now, slowly lean forward until you feel a stretch in the front of your shoulders.
- Hold 15 to 30 seconds. Repeat 3 times every day to see best results.
10. Thoracic Stretch:
Thoracic stretch will bring quite a big relief to your pain and is an easy to-do exercise. Here are the steps to it.
- Keep the legs straight in front of you, while sitting on the floor.
- Gently hold your mid-thighs with your hands.
- Now, curl your head and neck towards the navel or the belly button. Stay in the position for about 15 seconds.
Repeat the exercise 3 times a day for best results.
11. Arm Slide on Wall:
This is an exercise that can be done at home and requires less effort. Follow the steps below to get it right.
- Stand with your back against the wall. Place your elbows and wrists along against the wall too. You can also sit and do the exercise.
- Gently and slowly slide your arms upwards. Slide them as high as you can, but make sure the elbows and wrists are pitched against the wall.
Doing 2 sets of 8 to 10 repeats is a good way for a faster relief.
12. Mid-trap Exercise:
Upper back pain exercises are meant to make the back and spine stronger. Some of these exercises are most effective when done daily. Here is how to do mid-trap exercise.
- Lie down on your stomach. Keep a pillow under your chest.
- Push your arms straight out to the sides. Point your elbows and thumb towards the ceiling.
- Now, raise your arms towards the ceiling, while your squeeze your shoulder blades together.
- Lower them slowly. 3 sets of 15 daily is a must to see positive results.
Once you get comfortable doing the workout, hold small weights in your hands.
13. Scapular Squeeze:
While the name might sound, it is fairly easy to do. Take a look.
- Squeeze your shoulder blades together, when sitting with your arms side by side. Try this even while standing.
- Remain in the position for 5 seconds. Doing 2 sets of 15 is effective and essential.
14. Quadruped Arm and Leg Raise:
Here is another exercise to help upper back pain and bring relief. Follow the step-by-step procedure.
- Go down on your hands and knees. Pull back the belly button and keep your abdominal muscle tight, that will stiffen the spine.
- While maintaining this tight posture, raise your one leg and keep the opposite leg away from you. Stay in this position for 5 seconds.
- Gently lower your arms and legs. Change the sides and repeat the exercise 10 times one each side daily.
15. Rowing Exercise:
this one is a slightly difficult upper back workout. We have made it simple and step-by-step to enable understanding.
- Close the middle of an elastic tubing in a door. Alternatively, you can also tie to around an immovable object.
- Hold 1 of the end in each hand. Now, sit in a chair and bend your arms at an angle of 90 degrees, while holding the ends in hands.
- Place the forearms vertical and keep the elbows at shoulder level and bent at an angle of 90 degrees.
- Now, pull backward, the band and gently squeeze your shoulder blades. Repeat sets of 5 two times daily.
Physiotherapy for Upper Back Pain:
Here are some physiotherapy that will bring relief to the pain caused by upper back pain. Physiotherapy basically aims to restore the normal functioning of the damaged area of the body and enhance the mobility of the patient.
- Firstly, sit straight without any kind of support.
- Place your hands behind your head and ensure you are comfortable.
- Bend towards one side and gently move your elbow towards the hip.
- Do the stretch until you feel a slight stretch. Do not inflict pain upon yourself and do not lean forward.
- Switch sides and repeat 15 times on each side.
- Sit upright on a chair.
- Place your hands on the back of your head or neck.
- Arch backwards slowly and look up to the ceiling.
- Repeat the stretch and stay in the position until you feel the stretch in the upper back. Do not cause pain.
- Repeat 10 times every day.
Shoulder Blade Squeeze:
- Keep your back erect and stand straight.
- Form fists by bending your elbows at the waist.
- By not causing pain, squeeze your shoulder blades together.
- Hold on for a good 5 seconds. Repeat 10 times every day.
One of the ideal ways to prevent upper back pain is to maintain good posture. When you stand, make sure you stand tall and balance your weight on both your legs. When you sit, make sure your shoulders are rolled back. In case you spend a lot of time in front of your computer, keep the monitor at eye level, not too far or near. When driving, bring the steering closer to you.
Follow the basic stretching exercises and is strongly recommended by Physiotherapists for upper back pain. They are best after a strong workout, especially when your muscles are warmed up.
Warnings: What you Should Know about Upper Back Pain Relief Exercises-
- Do not push your body beyond what is possible for it. Ensure you have comfortable stretches.
- Stop the exercise the minute you feel a pinching pain.
- Breathing in deeply between your stretches is essential.
Upper back stretches bring about a lot of positive effects to the body. They help in easing the stiffness and pain around the upper spine. A healthy spine is a pre-requisite for a healthy back and hence spend some time doing the exercises and getting them right. A strong health and bones is an absolute essential for a healthy living.
Image Source: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15.