Pain in the upper back is a common complaint and can be attributed partly to injury and partly to repetitive movements and muscle irritants. Poor posture due to constant ducking or even sitting for long periods of time is a big problem as well and all of these issues require upper back pain exercises to limber up your back and keep it strong.
Millions of people have pain in the upper back so you are not alone but the upper back pain exercise options you choose may be quite different from someone else. Swimming is pretty much a universal choice when it comes to working out the kinks, but you should consult with a doctor or physical therapist regarding a back pain therapy exercise just in case.
Preventing Pain In The First Place
Regular stretching before working out with different upper back pain exercise movements can actually prevent pain and injury but of course, not many people do this. Athletes are sometimes guilty for skipping the stretching portion of their warm-ups and that is what often opens them up to injury and pain. You can avoid the same fate by introducing some exercises that will limber up your upper body area.
The Pectoral Stretch
Your pectoral muscles in the front of your chest area are important to the overall support of your back. You can perform an upper back pain exercise that stretches this muscle group to accommodate more growth and prevent injury. To stretch this area, place your hands on either side of an open doorway and lean forward. Your weight provides the resistance you need as you feel the muscles tighten and then slowly stretch out. This exercise requires 3 to 5 repetitions with each one holding about 20 seconds.
Shoulder Blade Extensions
Another upper back pain exercise involves stretching the muscles around your shoulder blade area. With elbows bent and lined up on the side of your body, present your palms forward and then push your arms backwards, with the palms still facing, as far as you can. This exercise requires a hold of at least 10 seconds for each of the 10 repetitions you need to do.
You need a wall that you can place your back against for this particular upper back pain exercise or even a closed door. With your back to the wall, raise your arms up and down slowly as this motion will stretch those upper back muscles into shape. Fifteen to twenty repetitions are the average for your upper back pain exercise although you may have to work up to it, if you cannot handle it.
There are a plethora of exercise options to choose from for your upper back pain but don’t expect them to work right off the bat. Upper back pain exercise takes time, especially for serious injuries, to really aid in the prevention and treatment of injuries and other sources of pain.