• You're all caught up!
Back Pain Center

Exercises to Heal a Slipped Disc in the Upper Back

author image John Tavolacci
Based in New York, John Tavolacci has been a leading exercise physiologist for over 14 years. His resume includes stints in cardiac rehab, sports conditioning, physical therapy and corporate wellness. He is a certified health/fitness instructor and a certified strength and conditioning specialist. Tavolacci also holds a master's degree in exercise physiology from Queens College.
Exercises to Heal a Slipped Disc in the Upper Back
A slipped disk in your upper back can cause isolated pain. Photo Credit Stockbyte/Stockbyte/Getty Images

A slipped disk in your upper back can be quite debilitating. Direct trauma is the most common cause of a herniated or slipped disk, and localized pain in the upper back or chest are the most-reported symptoms of an upper back slipped disk. Strengthening your upper back, shoulders and arms will be therapeutic for your injury.

Bosu Planks

Bosu planks stabilize your entire upper extremity. Place a Bosu ball with the platform side up. Grab the left handle of the bll with your left hand and the right handle with your right. Situate your body face down while horizontally positioning your torso. Straighten your arms and legs while propping your heels up. Hold the push up plank for about 10 seconds before relaxing your legs. Your hips need to remain aligned with your spinal column. Contracting your abdominals will assist in sustaining stability in your trunk. A total of five pushup planks is appropriate for beginners. You can tilt the ball side to side to add a harder dimension.

Prone T Retractions

Prone T retractions target the middle and lower trapezius. Most exercisers should carry out this exercise with no external resistance, which makes furthering your upper back injury far less likely. Lie with your stomach on top of a stability ball. Straighten your arms and locate them out to the side, on the floor. Your arms are both horizontal to your torso. Raise your arms until they create one parallel line through your upper posterior neck. You form the letter "T" with your arms and your torso. Hold your arms in their elevated position for about three seconds. Move your arms down until the inside of your upper arms are just shy of the ball. The arm motions need to be performed fairly slowly. The controlled movements maintain a safe exercise platform.

Thera-Band Shoulder Extension

Thera-Band shoulder extension strengthens the rear deltoids and triceps. Wrap the middle of the band around a pole. Grab one handle with your left hand and the other with your right hand. Straighten your arms and position your palms facing behind you. Stand with your torso erect and legs straight. Hands begin in front of your body with your shoulders flexed. Pull the handles outside the hips and behind you. Pause momentarily once your hands pass your hips. Gradually allow the handles to move forward until they reach their original position. Prevent any forward hip thrusting, which leads to an overarching in your lower back.

Dumbbell Shoulder Flexion

Dumbbell shoulder scaption engages the front part of the deltoid. Sit on top of a stability ball with your knees bent and feet flat on the floor. Place a light dumbbell in each of your hands. The resistance of the dumbbells varies based on fitness level. Start with your arms hanging straight, vertical to the floor. Raise the dumbbells forward and up until your hands are even with your shoulders. Hold the dumbbells at shoulder level for about two seconds. Bring the dumbbells down and back to your sides. Continue onto another repetition once your hands reach their starting position. Avoid bringing the dumbbells above your shoulders, which could cause neck discomfort.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media