Upper-back Injury Exercises

Injuries to the upper back generally affect either the soft tissues or the spinal column. Keeping your muscles strong yet flexible helps support the spine. Exercise also reduces stress, a major factor in back injury. If you have a previous upper- back injury, be sure to get your doctor's approval before starting an exercise program.

Musculature

A network of muscles supports your upper back. When you shrug your shoulders, you are using your trapezius. When you pull down something from above your head, you are using your lattissimus dorsi. In addition to these major muscles of the back, there are several small supporting muscles that act at the back and shoulder joint, and all the muscles of the chest that act as a counterbalance to the back.

Balance

When there is weakness on one side of the body, the opposite side overcompensates and can throw your alignment off balance. If you have an upper-back injury, your rehabilitation plan should include strengthening your upper back and abdominals and stretching your chest. Both yoga and Pilates provide total-body strengthening and balance.

Stress

According to the American College of Sports Medicine, stress is a major factor in back injuries. A continual state of stress makes your muscles tight and injury-prone. Stress also makes you draw your shoulders forward into a protective posture, which strains all the muscles of your upper back. Exercise is an effective stress-management tool.

Posture

Kyphosis is a type of posture in which your shoulders round forward, bringing your head in front of your center of gravity. Correcting this posture will take a concerted effort over several months, but good posture is actually an exercise in itself. Check your posture several times a day. Roll your shoulders up and back three or four times as you walk. Turn your head from side to side, then slide it forward and back. Consciously return your head to a neutral position centered over your hips, neither jutting forward nor back.

Exercises

There are some exercises you can do right at your desk during work. The most important one is checking your posture throughout the day to make sure you aren't slumping forward over your computer keyboard. Keep your spine centered over your hips and your shoulders relaxed. To do a shoulder retraction, stretch your shoulders back for two seconds, then release them to neutral. While sitting, lace your fingers together behind your back, palms toward each other, and extend your arms back.

At home, try a bird-dog: Kneeling on all fours, raise one arm and the opposite leg so that they are parallel to the floor. Lower the arm and leg and do the exercise on the other side. Next, try cats and cows: Still on all fours, raise your back and lower your head to stretch like a cat, then lower your back and raise your head, stretching like a cow. Front and side planks also tone the whole trunk, back and front.