Can Upper Back Pain Exercise Help in Relieving Pain?

Upper back pain is one of the most common reasons people visit their doctor. The muscles of the upper back act as stabilizers for the spine and are therefore crucial in protecting you from injury. It is not uncommon to experience pain stemming from too much time spent on a desk or computer and poor posture.

Stretching exercises for your upper back can be beneficial in alleviating symptoms. Here are some exercises that you can do on your own at home to get rid of upper back pain. Also, you will figure out the causes of upper back pain and get insights into exercises for back pain.

Lat Pulldown

For your shoulders and upper back, this is the best exercise we can recommend for you.

  • Take a resistant band and attach it to a surface overhead.
  • Pull it down until the arms don’t come parallel to the ground.
  • Stop after hitting the bottom and squeeze your lats.
  • Repeat for 3 sets with 12 repetitions.

Wall Angles: Wall

angles are the best form of exercise for upper back pain. It also targets your shoulders and neck, giving your body a complete relaxing experience.

  • Keeping your back against the wall, stand with your feet slightly out in the frontward direction. This provides a cushion for your back.
  • Form a “T” shape by extending your arm and bending your elbow to make a perpendicular
  • Gradually, start moving your hands in a “slow angle” motion without bending your back. You must keep it flat all the time.
  • As your fingers reach for the head, come back to the initial position.

Chair Rotation

Don’t have enough time to stretch in the morning? You can do chair rotation to relieve the pain in your back.

  • Sit side by side in either position in such a way that your right side stays on the back of the chair.
  • Without moving your legs, make your torso rotate to the right.
  • Keep your upper half up with your arms for stretching deeply along with loosening your muscles.

Neck Flexion

It’s specifically for treating your neck pain and giving it support when required.

  • Sit or stand in a straight position.
  • Strat bringing your chin down to the chest level in such a way that you don’t feel any discomfort or pain.
  • Now, roll your head by putting your right ear close to your right shoulder. Stay in the same position for a few seconds.
  • Next, rotate your head again, but this time in the back and bring the left ear to the left.

Trunk Rotation

Trunk rotation targets your upper back, neck, and lower back too. It also reduces stress in your shoulders.

  • Lie down on your back with your knees bent and your feet flat on the ground.
  • Gently, start rotating your knees in the right direction without making any changes to their bent position.
  • Keep the same position for around 10 seconds.
  • Bring the knees to the center level.
  • Now, repeat the same stretching level on both sides.

Arm Reach Above the Head

Do this stretching exercise for around 2 minutes, and soon the pain in your upper back and around the neck area will go away.

  • Start with an overhead arm reach either in a sitting or standing position.
  • Stretch your arms, bringing them to the head bend
  • to the right, by keeping both arms in the upward direction.
  • If it feels tolerable, then you can increase intensity by using the right hand and pulling the left one to the right side.
  • Come back to the starting position and repeat it several times.

Knee to Chest

It works on all your body parts, starting with the upper back.

  • Lie on the ground with your back against it.
  • Lift your legs and bend the knees to some degree, bringing at your chest level.
  • Hug your knees to your chest and take a breath and relax while putting your feet on the floor.
  • Repeat this as required.

Wrapping Up

Many people suffer from different causes of upper back pain, and the best way to deal with it is to do upper back pain exercises. It can be so severe that sleeping, sitting, and even standing become difficult. Thus, take out some time from your busy schedule for regular exercise too. This life-changing habit will make your life pain-free in the upper back.


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