About 84% of adults suffer from some form of back pain in their lifetime. Upper back pain, although less common than lower back pain, is a problem for many people. Since the spine in the upper and middle of the body is not as mobile as in the lower and neck area, injuries in those areas are not very common. However, it is possible to develop pain due to poor posture and chronic muscle tension. If you also suffer from this problem, some specific exercises, good posture and lifestyle changes can help you minimize the discomfort or even eliminate it altogether.
Steps
Method 1 of 4: Stretch the Muscles
Step 1. Do shoulder rotations
These exercises help relieve tension in the shoulder and neck area, thereby reducing upper back pain.
- Sit in a straight-backed chair. Keep your feet flat on the floor and keep your back straight.
- Bring your shoulders up to your ears, as if you are hunching over. Then rotate them behind you and finally down.
- Repeat the exercise in the opposite direction: up, forward and down. Repeat this 2-4 times, on multiple occasions throughout the day.
Step 2. Stretch your shoulders by moving your elbows
Start with your hands on your shoulders, palms facing your body. The left hand should be on the left shoulder and the right hand on the right shoulder.
Keep your hands on your shoulders and bring your elbows together. You should feel your upper back and shoulders stretch. Hold for 3 deep breaths, then relax. Repeat several times throughout the day
Step 3. Exercise your upper back by lifting opposite arms and legs
Lie prone with arms and legs outstretched; it is advisable to put a small pillow under the stomach area.
- From this position, gently raise your right arm and left leg, along with a slight head lift. Hold the position for a couple of seconds, then lower your limbs.
- Repeat with left arm and right leg. Do this exercise a couple of times a day.
Step 4. Run the "arrow"
Lie flat on your stomach, with your arms at your sides and your legs straight. Try to bring your shoulder blades together and, keeping your neck straight, raise your head, arms and torso off the floor. Hold the position for two seconds.
Slowly lower your body to the ground. Make three sets of ten "arrows" each
Step 5. Do a seated side stretch
You will need an armless chair or stool for this exercise. Cross your left leg over your right. Place your right elbow on the outside of your left knee. Gently rotate to the left. Hold the stretch for 10 seconds, then repeat on the other side.
- Repeat the stretch 3-5 times per side, 3-5 times throughout the day.
- If you feel pain, stop stretching. Don't do it beyond your means.
Step 6. Shrug your shoulders
This exercise can help you release tension in your shoulders and upper back. To do this, sit or stand with your arms at your sides and squeeze your shoulder blades. Hold for a few seconds, release, then repeat.
Make sure you're not just arching your chest forward. Try to imagine ropes joining the shoulder blades. Generate the movement from the shoulder muscles, not the chest
Step 7. Do an arm stretch
This exercise improves shoulder flexibility, relieves tension, reduces and prevents pain.
- Extend your right arm in front of your chest, pushing it as far as possible to the left. Place your left hand on your right arm, near the elbow, then gently pull to extend the stretch.
- Hold the position for 10 seconds. Repeat 3-5 times, then repeat with the other arm.
- If you feel pain, stop.
Step 8. Try the prayer-cat-camel combination
This pilates technique helps to improve flexibility and also allows you to stretch the tense muscles of the back and shoulders. Begin on all fours, inhale, then pull back onto your heels as you exhale. Lower your head, bring your chin to your chest, and stretch your arms out in front of you in the Prayer pose (also known as "child's pose" in yoga).
- From this position, inhale as you come back on all fours. Arch your back towards the ceiling, contracting your abs and bringing your head towards your body. This is the position of the Cat.
- Exhale and lower your abs towards the ground. Arch your back towards the floor and bring your chin to the ceiling. This is the position of the Camel.
- Return to the position of Prayer. Repeat the sequence 5 times.
Step 9. Rotate your back
This type of stretch, called "segmental rotation," is a great way to gently stretch your back and strengthen your core (or muscle corset) muscles.
- Lie on your back on the ground, with your arms extended to the side. Make sure you keep your back in a "neutral" position (you should be able to pass one hand between the natural arch of the spine and the ground), without arching it and without pushing it against the floor.
- Bend your knees, keeping your feet flat on the ground.
- Contract your abs. Keep your shoulders flat on the ground as you lower your knees to one side. They should move together towards the floor. Don't get over the point that makes you uncomfortable.
- Hold for 3 deep breaths. Gently bring your knees to center, then repeat the stretch on the other side. Try several times a day.
Method 2 of 4: Strengthen the Back
Step 1. Try a modified plank
It can be difficult to do a full plank, especially if you have back pain and don't have a lot of core strength. The modified version of this exercise will help you strengthen the corset muscles safely, without straining your back too much.
- Lie on the ground on your stomach. You can use a yoga mat or pillow.
- Stand up and support your body with your elbows, forearms and knees. Keep your elbows directly under your shoulders. You can keep your hands flat on the ground or make a fist.
- Align your back, shoulders and neck. You should look at the ground, but don't lean towards the floor and don't look at the ceiling.
- Contract your abdominal muscles to hold the position. If you want to generate more resistance, you can use your abs to bring your elbows and knees together.
- Maintain the position for as long as possible. Try to do this for at least three deep, even breaths.
- Gently lower your body to the floor and relax. Repeat several times throughout the day.
Step 2. Do the "bridge" exercise
The "bridge" will help you strengthen your core and relieve back pain.
- Lie down with your back on the ground. If you prefer, you can use a mat.
- Bend your knees, keeping your feet flat on the ground. Relax your head and shoulders.
- Contract your abs and glutes. Using these muscles, push your hips towards the ceiling until a straight line forms between the knees and shoulders. You shouldn't arch or bend your hips too much. Use your glutes and abs to stay still.
- Maintain the position for as long as possible. Inhale deeply through the nose and exhale through the mouth while holding the position. Try to do this for at least three breaths.
- Gently lower your hips to the ground. Take a deep breath, then repeat the bridge four times.
Step 3. Do single leg raises with your abs
This exercise helps strengthen your core without straining your back too much. If your core muscles are more powerful, you will have a healthier and more pain-free back.
- Lie down with your back on the ground. You can use a yoga mat.
- Bend your knees, keeping your feet flat on the ground. Make sure your spine is in a "neutral" position (you should be able to pass a hand between the natural arch of the back and the floor); do not arch it and do not push it against the floor.
- Contract your abs. Bring your right leg up to form a right angle between the knee and the floor. Place your right hand on the raised knee.
- Keep the abdominal muscles contracted to pull the knee towards the body as you push the leg with your right hand. You should notice some resistance during the movement.
- Take deep, even breaths while holding the position. Try to do this for at least three breaths.
- Gently bring your right leg back to the ground. Repeat the exercise on the other side. Do this 5 times on each side.
- When this position no longer makes you uncomfortable, you can increase the difficulty of the exercise by keeping your hand on the opposite knee (i.e. the left hand on the right knee and the right hand on the left). You can also increase the difficulty by placing your hand on the outside of the knee and pushing inward as you use your abs to keep the leg straight.
Step 4. Do the Abdominal Raise with Legs Together
Once you have mastered the one-legged exercise, move on to the one-legged exercise. This version allows you to further upgrade the core.
- Lie on your back on the floor. Use a mat if you prefer. Make sure you keep your back in a neutral position.
- Contract your abs. Lift both legs off the floor so they are 90 degrees off the ground. Keep your hands on your knees.
- Keeping your abs contracted, push your hands against your knees trying to bring them back to the ground. Use your abs to counteract the push of your hands.
- Take deep breaths during the exercise. Try to do this for at least three breaths.
- Gently bring your legs back to the ground. Take a short break, then repeat 5 times.
- You can perform the same variations described above for the single leg version.
Step 5. Perform an exercise by moving all four limbs
It can help you strengthen your core muscles without straining your back.
- Start on all fours. You can do the exercise on a yoga mat. Make sure you keep your hands directly under your shoulders.
- Align your back, shoulders and neck. Look at the ground, but don't tilt your head forward. Don't struggle to look up.
- Contract your abs. Lift your right arm off the ground and stretch it out in front of you, palm up. Hold for 3 deep breaths. Return it to the ground and repeat with your left arm.
- Keeping your abs contracted, lift your right leg off the ground and extend it behind you. Hold for 3 deep breaths. Return it to the ground and repeat with the left leg.
- If this exercise is too easy for you, increase the difficulty by lifting the opposite arm and leg (e.g. right arm and left leg) at the same time. Repeat on the opposite side.
Method 3 of 4: Maintain a Healthy Lifestyle for Your Back
Step 1. Maintain a healthy weight
Being overweight puts more strain on the back muscles which can cause pain. Talk to a doctor if you're unsure what your ideal weight should be.
Always consult a doctor before starting a weight loss program. Extreme diets and other unsafe techniques can put your health at serious risk
Step 2. Do a lot of cardiovascular activity
Regular aerobic exercise helps you improve strength and endurance. Try workouts that don't strain your back, such as swimming and brisk walking. Avoid running, which can cause joint damage.
- Consult your doctor to find out the safest and most effective exercises for you.
- While you may consider it a low impact activity, golf is not suitable for those with back problems.
Step 3. Learn to maintain correct posture
Inappropriate postures are the most common cause of upper back pain. Standing or sitting in the wrong positions can strain the neck, shoulders and back, causing pain.
- Keep your back against a wall and bring your heels 5-10 cm from it. You should touch the wall with your buttocks, shoulder blades, and head, but not the hollow of your lower back. Often remember to walk with your shoulder blades slightly back, your abs pulled towards your body and your head straight.
- Keep your head parallel to your shoulders when sitting or standing. Avoid carrying it forward, as this puts a lot of strain on the neck, shoulders and upper back.
- Your spine has natural curves, so when you maintain the correct posture, your back will not be perfectly straight.
Step 4. Make your workplace ergonomic
Make sure your desk is at the right height (or find one to use standing up) and the chairs you use at home and at work need to be ergonomic too.
- An ergonomic office chair is a particularly important tool for preventing upper back pain as it keeps your head, shoulders, hips and knees aligned. This posture prevents neck and spine fatigue when looking at a computer monitor.
- Hold the monitor just below eye level. You should keep your elbows close to your body and lean on something.
Step 5. Sleep on your back or on your side to reduce pressure on your spine
Sleeping on your stomach can cause neck and back pain.
- Keep a small pillow under your knees if you sleep on your back. A rolled-up towel is also fine.
- Put a small pillow between your knees if you sleep on your side.
Step 6. Reduce Stress
Stress and anxiety lead to increased tension in the shoulders and neck, which can cause upper back pain.
- Try yoga or tai chi. These disciplines that emphasize gentle movement, meditation, and deep breathing can help you relax and improve flexibility.
- Meditation can also relieve stress.
- You can also try a new hobby. Active hobbies, such as gardening or nature walks, help you stay fit.
Step 7. Pay attention to how you transport items
You can injure your back if you lift or carry things incorrectly. Students often experience upper back pain due to overloaded and unbalanced backpacks.
- Always lift with your legs and never with your back. Start with your knees slightly bent, but not in a squat position. Keep the weight close to your body as you lift it and let your legs push you up instead of pulling with your back.
- Keep the load balanced. Wear the backpack on both shoulders, trying to keep the load as light and balanced as possible. When carrying heavy items, such as grocery bags, try to balance the weight on both arms.
Method 4 of 4: Treating Upper Back Pain
Step 1. Apply heat
Warming up the painful area can help you relax muscle tension and offer temporary relief. You can use a hot water bottle or a heating pad to warm your upper back.
- Don't use a heating pad while you sleep.
- Apply heat for no more than 15-20 minutes at a time.
- A hot bath or shower could also help. If you have a shower head capable of massaging, direct pulsating hot water to the sore areas.
Step 2. Apply ice
Usually this remedy is used in case of acute or recent injuries. Additionally, it can be helpful in reducing pain and inflammation due to arthritis.
- To make a cold pack, wet a towel with water and wring it out so it doesn't drip. Fold it and place it in an airtight plastic bag. Keep it in the freezer for about 15 minutes. Apply the compress to the sore area for no more than 10 minutes.
- There are cold packs made with gel or clay that you can buy at the pharmacy.
- Never apply an ice pack directly to the skin. To avoid a cold injury, always place a thin sheet between the compress and your skin.
- You can even use a bag of frozen vegetables. Choose something small and even in content, such as peas or corn. Don't eat thawed and refrozen vegetables - just use them to relieve your pain.
Step 3. Take an over-the-counter pain reliever
Try a non-steroidal anti-inflammatory drug for pain and inflammation relief. The most common products include ibuprofen (Moment), naproxen (Momendol) and aspirin.
- You can also take acetaminophen (Tachipirina).
- If these medications don't work, ask your doctor for more potent pain relievers that require a prescription.
Step 4. See your doctor
If you have chronic back pain - which lasts for a long time, develops gradually or keeps coming back - you should see your doctor. Chronic pain can be related to a previous injury, which may require further treatment.
You should see your doctor right away even if you notice weakness in the arms or legs, tenderness or tingling in the abdomen, chest, arms or legs, difficulty urinating or defecating
Advice
Wear flat shoes. High heels cause back pain. Flat shoes, especially those with cushioned insoles, can help prevent back fatigue
Warnings
- If the pain does not go away after treatments, ask your doctor for advice. In rare cases, the pain may require medical attention, such as medication, physical therapy, or surgery.
- Sudden and severe pain in the upper back can indicate a life-threatening condition such as a heart attack. Call for help immediately.
