The upper back is not as prone to pain as the lower back, but it does still take place. This pain is generally due to muscle strain or bad posture from sitting or slumping in one position for an extended period of time. Exercises and stretches are used as noninvasive corrective treatments.
Function
Weak muscles and overused muscles can both cause pain to flare up in the upper back. This pain often involves the shoulders and neck area as well. The main function of upper back pain exercises and stretches is to lengthen tight muscles and strengthen weak ones.
Types
Scapular squeezes, bird dogs, 90-degree lat stretches and snow angels are exercises and stretches for the upper back. These are performed with the body in multiple positions. Scapular squeezes are performed from a seated position with your arms at your sides and hands resting on your lap. Sit up tall and pinch your shoulder blades toward each other. Hold for a full second, relax your shoulders and repeat 10 to 12 times.
The 90-degree lat stretch lengthens the latissimus dorsi muscles in the back. You need a table or counter to do these. Stand with your feet together and face the table. Place your hands on it and bend forward at the hips. Keep your arms, back and legs straight as you do this and move your head between your arms. Once your body forms about a 90-degree angle, hold for 20 to 30 seconds.
Snow angels are performed from a face-up position on the floor with your knees bent and feet flat. Bend your elbows 90 degrees and place the back of your arms flat on the floor with your palms facing up. Keep your arms down on the floor and move them above your head as far as possible. As soon as they start to lift up, stop and return to the starting point. Repeat 10 to 12 times. The goal is to fully extend your arms behind your head.
Pose
Yoga is a gentle form of exercise that helps lengthen muscles and improve balance. A cobra is performed from a face-down position and it stretches the upper back. Start out lying on your stomach with your hands shoulder-width apart and your legs together behind you. Flatten the top of your feet out on the floor and push yourself up until your arms are fully extended. Puff your chest forward as you look up at a slight angle. Keep your hips and legs down and the floor and hold for 30 to 45 seconds.
Time Frame
The more time you devote to your exercises, the better results you will experience. Two to three sessions a day, performing three to four sets of each exercise, is ideal for most people, but check with your doctor to see what is best for you.
Prevention/Solution
When you work at a computer desk, be aware of your body position. Try to consciously sit up straight and look forward as much as possible. Take a two-minute break every so often to walk around and stretch out.
Warning
If you are experiencing extreme pain or discomfort in your upper back, do not attempt to do any exercises or stretches until you've talked to your doctor.
