1. Move It All the Way Around
Back and shoulder pain can be the result of injury, arthritis, too much exercise or poor posture. Range of motion exercises can relieve back pain by increasing flexibility in the joints and spine. While doing any kind of exercise may increase the pain at first, not doing it will have far greater consequences including weight gain, stiffening of the joints and muscle loss. Range of motion exercises for back pain should be balanced by other workouts as well. Strengthening exercises will maintain a fitness regimen and reduce pressure on the back.
2. Sit Up Straight
Sit on the lateral raise machine in the gym and look straight ahead to adjust the seat height. This machine is not typically one that people have in a home gym, but it is very effective for the chest, shoulder and back muscles. Move the seat until you can sit comfortably with your back flat against the seatback and your shoulders even with the rotating arms of the machine.
3. Lift Up and Out
Brace your feet firmly on the floor to help anchor your body. You want to put all the focus on your arms, shoulders and core. Suck in your abdomen. Grab the handles on the front of each arm and rest your upper arms on the padded armrest. Hold your shoulders down and lift upwards. Hold for a count of one, and then bring the arms back to the starting position. Do not let the weight push your arms back in place. Rather, use the down movement as a separate exercise.
4. Increase Slowly
Start small. It is easier to add weights as the exercise gets easier than it is to work out with an injury. When you can do 20 repetitions with little effort, then add five pounds. Remember to breathe while you do this exercise. Breathe in as you lift and out as you lower.
5. Stretch It Out Afterwards
Stretching exercises that involve a range of motion should be done before and after any weight-bearing range of motion workouts or strenuous activities. The range of motion that you want to cover is what a healthy person with no back problems can easily do. To stretch the upper body muscles that support your back, extend your arms straight out in front of you, pushing an invisible wall. Hold for a count of ten and put them down at your sides. Repeat nine times. Reverse the stretch by reaching behind and squeezing your shoulder blades together. Hold for ten seconds and repeat at least five times.
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