What Are The Best Exercises For Upper Back Pain

If you suffer from upper back pain, you understand how uncomfortable it can be. Luckily, there are exercises that you can do to ease your pain. This article will discuss the best exercises for upper back pain.

Table of Contents

• Solution
• How To
• Step by Step
• Tips
• FAQ
• Pros and Cons

Solution

The best exercises for upper back pain are those that strengthen your upper back muscles. These muscles help support your spine and keep your posture in check. Here are a few exercises to try:

1. Shoulder Blade Squeeze

Sit or stand with your arms at your sides. Squeeze your shoulder blades together, holding for 5 seconds. Release and repeat 10 times.

2. Wall Angels

Stand with your back against a wall and your feet about six inches away from the wall. Raise your arms to shoulder height, with your elbows bent at 90 degrees. Slowly move your arms up and down the wall, maintaining the 90-degree angle at your elbows. Repeat 10 times.

3. Rowing

Stand with your arms at your sides and a resistance band in each hand. Pull the bands back, squeezing your shoulder blades together. Release and repeat 10 times.

4. Cat-Cow Stretch

Get on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Arch your back, bringing your chin to your chest. Then, lower your back, lifting your head up. Repeat 10 times.

How To

The exercises above are relatively simple, but it's important to do them correctly to avoid further injury. Here are a few tips:

1. Shoulder Blade Squeeze

Make sure you're sitting or standing up straight. Keep your shoulders relaxed and your chin parallel to the ground.

2. Wall Angels

Keep your back and head against the wall throughout the exercise. Don't let your arms drop below shoulder height.

3. Rowing

Stand up straight and keep your elbows close to your body. Don't let your shoulders rise up towards your ears.

4. Cat-Cow Stretch

Move slowly and don't push yourself too hard. Only move your back as far as feels comfortable.

Step by Step

Here are step-by-step instructions for the exercises:

1. Shoulder Blade Squeeze

1. Sit or stand up straight.
2. Squeeze your shoulder blades together.
3. Hold for 5 seconds.
4. Release and repeat 10 times.

2. Wall Angels

1. Stand with your back against a wall and your feet about six inches away from the wall.
2. Raise your arms to shoulder height, with your elbows bent at 90 degrees.
3. Slowly move your arms up and down the wall, maintaining the 90-degree angle at your elbows.
4. Repeat 10 times.

3. Rowing

1. Stand with your arms at your sides and a resistance band in each hand.
2. Pull the bands back, squeezing your shoulder blades together.
3. Release and repeat 10 times.

4. Cat-Cow Stretch

1. Get on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
2. Arch your back, bringing your chin to your chest.
3. Then, lower your back, lifting your head up.
4. Repeat 10 times.

Tips

Here are a few additional tips to help ease your upper back pain:

• Take frequent breaks if you sit at a desk all day.
• Use a lumbar roll or pillow to support your lower back when sitting.
• Stretch your neck and shoulders throughout the day.
• Try yoga or Pilates to strengthen your entire body.

FAQ

What causes upper back pain?

Upper back pain can be caused by poor posture, muscle strain, or injury. It can also be a symptom of a more serious condition, such as a herniated disc or osteoarthritis.

When should I see a doctor?

If your upper back pain is severe or lasts for more than a few days, you should see a doctor. You should also seek medical attention if you experience numbness or tingling in your arms or hands, or if you have trouble breathing.

Pros and Cons

Here are the pros and cons of the best exercises for upper back pain:

Pros:

• Can help ease upper back pain
• Can improve posture
• Can strengthen upper back muscles

Cons:

• May not be effective for all types of upper back pain
• May be uncomfortable for some people
• May require equipment or a gym membership

Overall, the best exercises for upper back pain are those that strengthen your upper back muscles. Try the exercises above, and remember to take breaks and stretch throughout the day to avoid further injury.