5 Upper Back Pain Exercises That Actually Work

Are you experiencing upper back pain that seems to never go away? It’s essential to address the problem as soon as possible. One of the most effective ways to relieve upper back pain is through regular exercise.

Here are 5 upper back pain exercises that actually work:

1. Chin Tuck

Upper back pain is often caused by poor posture, especially if you spend most of your day sitting. The chin tuck exercise helps to strengthen the muscles in your upper back, neck, and shoulders to support your spine.

– Sit up straight with your shoulders relaxed.
– Keep your eyes facing forward and gently pull your chin back.
– Hold for 5 seconds and repeat 10 times.

2. Shoulder Blade Squeeze

The shoulder blade squeeze exercise targets the muscles between your shoulder blades, which can be helpful for upper back pain caused by tension and stress.

– Sit up straight with your arms by your side.
– Squeeze your shoulder blades together as if you’re trying to hold a pencil between them.
– Hold for 5 seconds and repeat 10 times.

3. Wall Angels

Wall angels are a great way to stretch and strengthen your upper back muscles while improving your overall posture.

– Stand with your back against a wall, with your feet about 6 inches away from the wall.
– Bring your arms up so they are parallel to the floor, with your elbows bent at 90 degrees.
– Slowly raise your arms up to touch the wall above your head.
– Lower your arms back down to the starting position and repeat 10 times.

4. Cat-Cow Stretch

The cat-cow stretch is a popular yoga pose that helps to relieve tension in the spine and upper back area.

– Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
– Inhale and arch your back, dropping your belly towards the floor and lifting your head and tailbone.
– Exhale and round your spine, pulling your belly button towards your spine and dropping your head and tailbone.
– Repeat the cat-cow stretch for 1-2 minutes.

5. Child’s Pose

The child’s pose is a restorative yoga pose that provides a gentle stretch to the upper back and neck muscles.

– Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
– Lower your hips back towards your heels and stretch your arms out in front of you.
– Rest your forehead on the ground and hold the position for 1-2 minutes.

Conclusion:

Regular exercise can be an effective way to relieve upper back pain. If you’re experiencing persistent pain, be sure to consult with your healthcare provider before starting any new exercise regimen.

By incorporating these 5 upper back pain exercises into your daily routine, you can help reduce pain and improve your overall well-being. Remember to focus on proper form and alignment to achieve the best results.

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