Upper back pain is less common and more complex than lower back pain. It is usually caused by muscle strain and joint injury due to poor posture, over use, strain, sports injuries and vehicle accidents. According to the Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT) stretching and strengthening shoulder, neck and upper back muscles helps to prevent and treat upper back pain. Begin exercises slowly to warm up muscles and prevent injury.
Wall Push-ups
Wall push-ups help to increase the strength and flexibility of shoulder and upper back muscles. Begin by standing up straight in front of a wall. Rest your palms on the wall so that your arms are straight in front of you and your elbows are not bent. Slow bend both elbows, moving your upper body towards the wall, so that your nose is almost touching it. Hold this position for 3 to 5 seconds, then slowly straighten your arms so that your body is pushed back to the standing position. Repeat 10 to 15 times.
Cat Stretch
Chiropractor Dr. Ryan Weisgerber recommends the cat stretch to alleviate upper back pain. Begin on all fours on a floor mat. Lean back (like a cat stretching) while keeping your hands and knees in place. Hold this position for 10 to 15 seconds, relax and repeat.
Protraction and Retraction
The protraction and retraction exercise works the shoulder, neck and upper back muscles to reduce muscle pain and tension. Begin by standing up straight and bringing both shoulders forward as far as possible. Hold for three to five seconds, then pull the shoulders back as far back as possible so that the shoulder blads are squeezed together. Hold for 3 to 5 seconds and repeat 10 to 15 times.
Towel Stretch
NISMAT recommends the towel stretch to increase flexibility of the upper back and shoulder muscles. Begin by standing in front of a mirror and hold one end of a towel in your right hand with the other end tossed over your right shoulder. With your left hand reach behind you and grasp the other end of the towel. Pull down on the towel to stretch the right arm up. Hold for 15 seconds, relax and repeat with both arms.
Side Stretch
The side stretch exercise works the shoulder, neck and upper back muscles. Begin by stretching your right arm over your head and the other bent with your hand at your waist. Lean over to your left as far as possible and hold this position for five to 10 seconds. Relax and repeat with both sides of the body.
Member Comments