Upper back pain is one of the most common complaints among adults. It can range from a mild discomfort to severe pain causing difficulty in regular activities such as sitting, standing and walking. The good news is there are exercises that can alleviate upper back pain. These exercises can also help improve posture, increase strength and flexibility. In this blog post, we will discuss the different exercises that are good for upper back pain.
Shoulder Blade Squeeze: This exercise is an excellent way to improve posture and relieve tension in the upper back. Sit straight with your shoulders relaxed. Squeeze your shoulder blades together and hold them for five seconds. Gradually release and repeat the exercise ten times.
Seated Rows: This exercise targets the upper back muscles including the trapezius, rhomboids and latissimus dorsi. Sit in a cable machine with your back straight and your arms extended. Pull the cable towards your body keeping your elbows close to your sides. Slowly return to your starting position, and repeat the exercise for ten reps.
Wall Angels: Wall angels are an excellent stretching exercise for the upper back. Stand with your back against a wall and your feet shoulder-width apart. Place your arms against the wall, keeping your elbows and wrists at a 90-degree angle. Move your arms up and down the wall, keeping your back against the wall. Repeat for ten reps.
Cat-Camel Stretch: This exercise targets the entire spine, including the upper back. Start on your hands and knees with your back straight. Arch your back upwards, tucking your chin into your chest, and hold the position for five seconds. Then arch your back downwards, lifting your head and pelvis towards the ceiling. Hold for five seconds, then repeat the exercise for ten reps.
Arm Circles: Arm circles can help strengthen the upper back and shoulder muscles. Stand with your feet shoulder-width apart and your arms extended out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Repeat the exercise for ten reps, then reverse the direction of the circles.
Upper back pain can be a real burden, but with the right exercises, it can be relieved. The exercises mentioned in this blog post help target the muscles that cause upper back pain, improve posture, and increase strength and flexibility. However, if you are experiencing severe pain, it is best to consult a physiotherapist or chiropractor before starting any exercise routine. With regular practice and patience, you can say goodbye to upper back pain and enjoy a healthy and pain-free life.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with either myself, Evelyn Merriman, BKin, RKin, or another Kitchener kinesiologist at CARESPACE. We are happy to listen and are here to help!
