There are many causes of upper back pain, including muscle fatigue or injury, disc hernia, arthritis, degenerative disc disease and joint and tissue stiffness. Mobility exercises that increase upper spine range of motion can decrease your risk of getting these diseases and disorders, says physical therapist Gray Cook, author of "Movement." Incorporate movement in your shoulders and hips to help improve your upper body range of motion.
Supine Torso Rotation
This exercise rotates the torso by stabilizing your hip and lower back while moving your upper back and shoulder girdle. Placing a small, firm cushion between your knees prevents your hips from compensating the movement of your upper back. Lie on the right side of your body on the ground, and bend your legs at 90 degrees with a cushion between your knees. Put your hands together with your arms extended in front of your chest. As you move your left arm over your body and toward the ground, rotate your torso to the right and squeeze your knees together to prevent your pelvis from rotating. You should feel a stretch in your lower back, chest and anterior shoulder as you hold the stretch for one deep breath. Bring your body back to the starting position. Perform two sets of six to eight reps on each side of your body.
Cat and Dog
This yoga-based exercise moves your entire spine together with your pelvis by flexing and extending the spine while tilting your pelvis to the front and back. This helps you improve movement coordination between your upper and lower body. Kneel on the ground with your hands beneath your shoulders and your knees beneath your hip joints. Inhale and tilt your head up, lifting your tailbone upward. Your lower spine should extend and your shoulder blades pull together. Exhale slowly and tuck your tailbone downward toward your body, flexing your upper and lower spine together. Repeat this movement pattern for two sets of 10 reps.
Self-Myofasical Release
Self-myofascial release, or SMR, is a self-massaging technique to improve tissue and muscle mobility and elasticity while reducing tissue adhesions that cause pain, stiffness and sensitivity. One way to reduce these adhesions is through the use of a footlong, cylindrical foam roller that is made up of densely-packed styrofoam. To use the roller in SMR, put it on the ground, and sit on top of it on your buttocks with your feet slightly apart on the ground. Cross your arms across your chest, recline back to a lying position and slowly walk your feet forward as you roll up on your spine toward your upper back and neck. As you roll, hold and apply pressure gently upon any tender spots you find in your back until the pain subsides. Breathe deeply as you roll to promote relaxation. Do not use SMR if you have herniated discs, joint or bone diseases, or skin lesions and diseases, says the National Academy of Sports Medicine.
Expert Insight
Cook recommends that you perform stabilization and strength exercise in your lower spine and shoulders in addition to upper spine mobility exercises. This helps you balance strength, stability and mobility in your body to reduce your risk of injury and improve athletic performance. Such exercises include standing shoulder press, kettlebell swings and presses, squats and strength training exercises in a standing position.
References
- "Movement"; Gray Cook; 2010
- "Pain-Free Program"; Anthony Carey; 2005
Member Comments