If you are suffering from upper back pain, you are not alone. According to recent studies, as many as 80% of Americans will experience some form of back pain at some point in their lives. Fortunately, there are several exercises that can help to relieve the pain and even prevent it from recurring. This blog post will explore the ten best exercises for easing upper back pain, including stretches, strength training, and other helpful tips.

1. Gentle stretching

Stretching can effectively ease upper back pain, but it’s important to practice gentle stretching and avoid forcing your body into uncomfortable positions. Neck stretches are great for relieving pain in the upper back, as are chest and shoulder stretches.

Start by stretching your neck. Gently tilt your head to one side so that your ear is close to your shoulder. Hold this position for about 30 seconds, and then repeat on the other side. To stretch your chest and shoulders, place your arms behind your back and clasp your hands together. Gently pull your hands away from your back until you feel a stretch across your chest and shoulders. Hold this position for 10-15 seconds and then release.

If you feel any sharp or sudden pains while stretching, stop immediately. Instead of stretching beyond what feels comfortable, focus on taking slow, deep breaths and relaxing the muscles in your upper back.

2. Slow mobility exercises

Slow mobility exercises are an essential part of any exercise routine for upper back pain. These exercises help to improve the range of motion and flexibility in the affected area while increasing circulation to help reduce muscle tension. These exercises can be done as part of your warm-up routine, as well as throughout the day, to provide relief from pain.

Examples of slow mobility exercises that can be done include shoulder rolls, arm circles, and shoulder shrugs.

Shoulder Rolls:

1. Start by standing or sitting with your feet shoulder-width apart.
2. Place your hands on your hips and begin to rotate your shoulders in small circles.
3. Keep your head and neck relaxed as you move your shoulders.
4. Do 10 circles in each direction.

Arm Circles:

1. Begin by standing or sitting with your feet shoulder-width apart.
2. Hold your arms straight out to the sides and make small circles with them, going forward 10 times and then backward 10 times. You can increase the intensity by making larger circles.

Shoulder Shrugs:

1. Start by standing or sitting with your feet shoulder-width apart.
2. Lift your shoulders up to your ears, hold them for a few seconds, then relax them back down.
3. Repeat this 10 times.

It is important to remember that when doing these slow mobility exercises, it is best to take your time and not rush through them. Make sure to pay attention to how your body feels and listen to what it is telling you. If anything causes increased pain or discomfort, stop the exercise immediately and consult with your doctor.

3. Isometric exercises

Isometric exercises are a great way to alleviate upper back pain. These exercises involve holding a certain position or muscle contraction without moving the joint or body part. They are particularly effective in helping to build and maintain strength in the muscles surrounding the spine, which can help alleviate pain.

Examples of isometric exercises for upper back pain include:

1. Wall press – Stand with your feet hip-width apart, facing a wall. Lean forward, and press your palms into the wall for 10-15 seconds, then release.
2. Push-up hold – Get into a push-up position with your hands slightly wider than shoulder-width apart. Hold this position for 10-15 seconds, and then relax.
3. Core plank – Lie on your stomach and support your upper body on your elbows and toes. Make sure your shoulders are directly above your elbows, and your hips stay parallel to the floor. Hold for 10-15 seconds, then release.
4. Chest fly – Lie on your back with your arms at shoulder level and palms facing each other. Keeping your arms straight, press your hands together as if you were trying to squeeze a ball in between them. Hold for 10-15 seconds, then release.

These isometric exercises are a great way to strengthen the muscles supporting the spine and relieve upper back pain. Remember to deep breathe during each exercise and focus on keeping the body relaxed while pushing against the wall or squeezing the hands together.

4. McKenzie exercises

McKenzie exercises are a series of specific movements designed to reduce pain and improve posture and mobility in the back. They were first developed by physical therapist Robin McKenzie in the 1950s and have been widely used ever since.

The basic idea behind these exercises is to re-educate the body and create a postural pattern that promotes healing and prevents further injury. To do McKenzie’s workouts focus on specific segments of the spine and aim to restore movement in those areas.

For upper back pain, McKenzie recommends exercises such as forward bends, side bends, rotations, and extensions. When done correctly, these exercises can help to reduce pain, improve the range of motion, and strengthen the muscles around the spine.

In order to get the most out of these exercises, it’s essential to focus on proper form and positioning. Start with a few repetitions at a time and gradually increase the number of repetitions as you become more comfortable with the movements. If you experience any discomfort or pain during the exercises, stop immediately and consult your doctor or physical therapist for further guidance.

5. Trigger point release

The trigger point release is a type of massage therapy that involves applying pressure to specific “trigger points” in the body to help ease pain and tension. Trigger points are tight areas of muscle that can form as a result of injury, overuse, or stress. When pressure is applied to these points, it can help reduce pain, increase circulation, and improve the range of motion.

The trigger point release is a great way to help reduce upper back pain as it targets specific spots in the muscle. To perform trigger point release, you can use a foam roller, massage ball, or your own hands to apply direct pressure to the trigger points. The goal is to locate and target the tender areas of the muscle with light pressure and hold for a few seconds before slowly releasing. You may need to repeat this several times until the area feels relaxed.

Trigger point release can be an effective tool in helping to manage upper back pain. If you need help with correctly performing this technique, consider consulting a physical therapist or massage therapist who can provide guidance and instruction.

6. Yoga

Yoga can be an excellent way to help alleviate upper back pain. It helps stretch and strengthen the muscles in the back, allowing for better support of the spine. Specific postures, such as cat-cow and cobra, target the upper back muscles and help increase flexibility and strength. As with any exercise program, it is essential to consult a physician before beginning any yoga practice. A qualified instructor can also guide how to do postures correctly and safely. With consistent practice, yoga can be a great way to ease upper back pain and improve overall mobility.

7. Pilates

Pilates is an ideal exercise for people suffering from upper back pain. It focuses on the core muscles that support the back, such as the abdominals, obliques, and lower back. It helps to improve posture and alignment, strengthen the core, and promote flexibility. It can be done with equipment or without, making it a great option for those who don’t have access to a gym.

In Pilates, you’ll use various positions, such as lying down, standing up, kneeling, and more. You’ll be encouraged to focus on breathing throughout each exercise. This helps to ensure proper form and can help you relax while concentrating on the movement. It can be done in a class setting or with an instructor to ensure good form and technique, but it can also be done at home if you can access instructional videos or tutorials.

Pilates is an excellent way to ease upper back pain and prevent it from happening again. By improving your posture and strengthening your core, you’ll be able to support your spine better and protect yourself from future injuries. Give it a try and see how it feels!

8. Swimming

Swimming is an excellent exercise for those who suffer from upper back pain, as it is a low-impact activity. This means you can get all the benefits of a great workout without putting too much strain on your back. Furthermore, the water’s buoyancy helps support your body and reduce the pressure on your back.

There are many different swimming strokes that can help with upper back pain. The most popular are the breaststroke and the backstroke. The breaststroke is excellent for stretching your shoulders and chest, while the backstroke helps strengthen your core and lower back muscles. You should also mix your routine with freestyle swimming to ensure that you work for all your muscle groups.

When swimming, make sure that you are using the proper form. Poor technique can lead to further injury and aggravate existing pain. Make sure to keep your back straight, relax your shoulders, and extend your arms fully when pushing off the wall. If you feel any pain or discomfort while swimming, stop immediately and consult a doctor before returning to the pool.

9. Rowing

Rowing is a powerful way to strengthen and stretch your upper back muscles while also improving your cardiovascular fitness. It works to build muscular strength and endurance by engaging the back muscles through a full range of motion. It is also very effective at improving posture, balance, and coordination.

When rowing, it is crucial to focus on form and posture in order to maximize the benefits. Keep your core engaged and your body aligned as you row. You should also aim to keep your arms straight, and your wrists relaxed. Start off with a light weight or resistance and gradually increase as your muscles become more robust.

Some great rowing exercises for those dealing with upper back pain include:

1. Seated Rows: Sit at the end of a bench or chair with your feet on the ground and knees bent. Place a lightweight or resistance band in front of you, palms facing down. Keeping your arms straight, pull the weight or band towards you and squeeze your shoulder blades together. Slowly release the weight or band back out.

2. Bent Over Rows: Stand with feet hip-width apart, holding a lightweight or resistance band in each hand. Bend forward at the hips, keeping your back flat and your core engaged. Pull the weights or bands up towards your chest, squeezing your shoulder blades together. Slowly lower the weights or bands back down to starting position.

Rowing is an effective exercise for strengthening and stretching the upper back muscles while also providing a great cardiovascular workout. By focusing on proper form and posture, you can maximize the benefits of this exercise while minimizing any potential risk of injury.

10. Elliptical trainer

The elliptical trainer is a great way to get some low-impact aerobic exercise while also targeting the upper back muscles. Elliptical trainers offer a smooth, low-impact motion that can be adjusted for different levels of intensity, and it’s a great way to build up the muscles in the upper back without putting too much strain on them.

When using the elliptical trainer for upper back pain, it’s essential to start slowly and work your way up to more challenging workouts. Begin with a light workout, keeping the resistance low and the speed moderate. Focus on engaging the muscles in the upper back by squeezing the shoulder blades together and maintaining good posture throughout the exercise. As you progress, you can increase both the speed and the resistance to make the exercise more challenging.

Wrapping Up

Upper back pain can be challenging to manage, but with the right combination of exercises, you can find relief and improve your quality of life. Gentle stretching, slow mobility exercises, isometric exercises, McKenzie exercises, trigger point release, yoga, Pilates, swimming, rowing, and elliptical training are all practical exercises that can help ease upper back pain. When dealing with upper back pain, finding an exercise routine that works best for you is essential. Listen to your body and adjust your routine as needed in order to find relief and avoid further injury.