9 Exercises for easing and preventing upper back pain

Exercises that stretch the neck, shoulders, and upper back can help relieve pain ... Mid back pain or stiffness can have a significant impact on daily life. MedicalNewsTodayHealthConditionsDiscoverToolsConnectSubscribeExercisesforeasingandpreventingupperbackpainMedicallyreviewedbyLaurenJarmusz,PT,DPT,OCS—WrittenbyNicoleGalan,RNandCharlotteLillis—UpdatedonMay22,2022WarmingupUpperbodyexercisesDynamicstretchingDeskstretchesStaticstretchesContactingadoctorSummaryUpperbackpainandtensionarecommoncomplaints,particularlywhenpeoplearestressedorspendalotoftimehunchedover.Exercisesthatstretchtheneck,shoulders,andupperbackcanhelprelievepainandloosentightmuscles.Thisarticlelistsseveralstretchesthatcaneaseupperbackpain,alongwithtipsforwarminguptopreventinjury.Italsogivesadviceaboutwhentoseeadoctor.HowtowarmupBeforestretchingorexercising,warmuptohelppreventinjuryandmakeanyworkoutmoreeffective.Awarm-upusuallyconsistsof:aerobicactivitydynamicstretchesactivity-specificexercisesshort-durationstaticstretchingBelow,learnthestepsfora6-minutewarm-uproutine.Apersoncanextenditiftheyareinterestedinalongerwarm-up.Step1:Marchonthespot(3minutes)Beginbymarchinginplacewhilepumpingthearmsupanddowninrhythmwiththefootsteps.Keeptheelbowsbentandthefistsloose.Step2:Heeldigs(60digsin60seconds)Toperformaheeldig:Standupstraight,withtheleftlegslightlybent.Placetherightfootinfrontofthebodywiththeheelonthegroundandthetoespointingup.Atthesametime,extendbotharmsoutinfrontofthebody.Returntothestartingposition.Repeatontheotherside.Step3:Kneelifts(30liftsin30seconds)Toperformakneelift:Standwiththebackstraightandtheabstight.Bendtheleftlegslightly,andbringtherightkneeuptotouchthelefthand.Returntothestartingposition.Repeatontheotherside.Step4:Shoulderrolls(2setsof10repetitions)Toperformshoulderrolls:Marchonthespotwiththearmsstraightdownbythesidesofthebody.Rolltheshouldersforwardfivetimes.Rolltheshouldersbackwardfivetimes.Step5:Kneebends(10repetitions)Toperformkneebends:Standwiththefeetshoulder-widthapartandthearmsstretchedoutinfrontofthebody.Slowlybendattheknees,loweringthebodytoacomfortableposition.Slowlyrisetothestartingposition.Repeatthis10times.ExercisesfortheupperbodyManyexercisescanhelpeaseback,neck,andshoulderpain.Varyingtheactivitiescanhelpmaintaintherangeofmotionandkeeptheroutinefromfeelingstale.Exercisesthatmayhelpinclude:walkingswimmingyogapilateslow-impactcardiovascularexercisesBelowaresomestretchesthatmayhelprelieveandpreventupperbackpain.DynamicstretchingThesestretchthejointsandmusclesthroughtheirfullrangeofmotion.Belowaresomedynamicstretchesthatmayhelpeaseandpreventupperbackpain.TrunkrotationToperformthetrunkrotation:Lieonthebackwiththekneesbentandthefeetflat.Keepingthekneesbent,gentlyrotatethemtotherightside.Holdthispositionforafewseconds.Returnthekneestothecenter.Repeatthestretchseveraltimesonbothsides.ShareonPinterestOverheadarmreachToperformtheoverheadarmreach:Beginseatedorstanding.Stretchthearmsabovethehead.Leantotheright,keepingbotharmsstretchedupward.Todeepenthestretch,usetherighthandtogentlypulltheleftarmtotheright.Returntothestartingposition.Repeatthestretchseveraltimesonbothsides.ShareonPinterestCat-CowPoseToperformthisyogapose:Beginonallfours.Thehandsshouldbebeneaththeshouldersandthekneesdirectlybeneaththehips.ThisistheTablePose.Slowlyarchthebackupward,pushingdownthroughtheshouldersanddroppingtheheadtothechest.ThisistheCatPose.Holditforafewseconds,thenrelease.Returntothestartingposition,butcontinuetodropthelowerbacktowardthefloor.Gentlymovetheheadbacksothatthechinandnosepointupward.ThisistheCowPose.Holditforafewseconds,thenrelease.ReturntotheTablePoseandrepeatthewholesequenceseveraltimes.ShareonPinterestKneetochestToperformthisstretch:Beginbylyingontheback.Gentlyliftthelegsandbendtheknees,bringingthemtothechest.Hugthekneestothechestforabreath,thenrelax,allowingthefeettoreturntothefloor.Repeatseveraltimes,asnecessary.ShareonPinterestDeskstretchesApersoncaneasilyperformthesewhileattheirdeskorintheiroffice.Someexamplesarebelow.WallstretchToperformthewallstretch:Standwiththerightsideofthebodyfacingawall.Bendtherightarmattheelbow,placingtheforearmagainstthewall.Theupperarmshouldbecompletelystraightsothattheelbowformsa90-degreeangle.Gentlytakeastepforwardwiththerightfootandtwisttotheleft,allowingtherightshoulderandupperbacktostretch.Holdthestretchforafewseconds,thenreturntothestartingposition.Repeatthestretchseveraltimesonbothsides.ShareonPinterestNeckflexionToperformtheneckflexion:Sitorstandupstraight.Gentlydropthechintothechest,makingsuretostopifthereisanypainordiscomfort.Rolltheheadsothattherightearisclosetotherightshoulder.Holdthispositionforafewseconds.Keepingthechindown,slowlyrotatetheheadback,continuinguntiltheleftearisneartheleftshoulder.Holdthispositionforafewseconds.Continuethisgentlerotationoftheheadfromshouldertoshoulderseveraltimes.Pauseanddeepenthestretchwheneverthereismuscletension.ShareonPinterestShoulderrollToperformtheshoulderroll:Sitorstandupstraight,withthearmsrelaxedbythesides.Gentlyrolltheshouldersforward,liftingthemupanddowninacircularmotion.Continueforaround30seconds.Repeattheshoulderrollintheoppositedirection.ShareonPinterestStaticstretchesStaticstretchesarecontrolled,continuousmovementsthatapersonholdsoncetheyreachthelimitoftheirrangeofmotion.Peoplegenerallyusestaticstretchesafterexercising,butthesestretchescanalsoplayaroleinawarm-uproutine.Someexamplesarebelow.Child’sPoseToperformthisyogapose:BeginintheTablePose,thenbringthebigtoestogether.Slowlylowerthehipstowardthefloor,restingthebuttocksontopofthefeet.Whiledoingthis,bringthechestdowntothethighs,andbringtheforeheaddowntothefloor.Stretchthearmsoutinfront,withthepalmstouchingthefloor.Remaininthispositionforseveralbreathsoraslongasfeelscomfortable.Pushingthroughthearms,slowlyreturntothestartingposition.Insteadofextendingthearmsforward,trybringingthearmsbackwardtorestbesidethethighs,withthepalmsfacingup.Anothervariationistostretchtherightarmforwardwhilethreadingtheleftarmundertherightarmandouttotheside,rotatingtheheadtofaceit.Apersonthenrepeatsthisontheoppositeside.Thiscreatesagentlerotationandtwistingmotioninthebackandshoulders.ShareonPinterestThoracicextensionApersonneedsayogablockorfoamrollerforthisexercise.Toperformthethoracicextension:Sitonthefloor.Placetheblockorrolleronthefloorbehindthebody,andslowlyliebacksothatitsupportstheupperbackarea.Thebuttocksshouldbeonthefloorandthehandsshouldbebehindthehead,supportingtheheadandneck.Foradeeperstretch,extendthearmsabovetheheadwhilebendingthebodybackward.Takeafewdeepbreaths,andletthebackandshouldermusclesrelax.Repeattheexerciseseveraltimes.ShareonPinterestWhentocontactadoctorUpperbackpainmayresolveonitsownorwithrestandgentlestretching.However,seeadoctorifthepainissevereorpersistent.Thedoctorwillworktodeterminethecauseandrecommendappropriatetreatmentoptions.SummaryUpperbackpainiscommonandnotusuallyacauseforconcern.Inmanycases,gentlestretchingcanhelpeaseit.Beforestretching,itisimportanttowarmup.Thishelpspreventinjurytothemusclesandconnectivetissues.Awarm-uproutineshouldlastaround6minutesandincorporatevariousexercises,includingmarchingonthespot,kneelifts,andshoulderrolls.Seeadoctoraboutsevereorpersistentbackpainthatdoesnotimprovewithregularstretching.Also,contactahealthcareprofessionalifthepainoccurswithotherconcerningsymptoms.LastmedicallyreviewedonMay22,2022BackPainObesity/WeightLoss/FitnessRehabilitation/PhysicalTherapySportsMedicine/Fitness6sourcescollapsedMedicalNewsTodayhasstrictsourcingguidelinesanddrawsonlyfrompeer-reviewedstudies,academicresearchinstitutions,andmedicaljournalsandassociations.Weavoidusingtertiaryreferences.Welinkprimarysources—includingstudies,scientificreferences,andstatistics—withineacharticleandalsolistthemintheresourcessectionatthebottomofourarticles.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.5stretchestohelprelieveyourbackpain.(2018).https://www.arksurgicalhospital.com/5-stretches-to-help-relieve-your-back-pain/Backpainstretchesandexercises.(n.d.).https://www.sutterhealth.org/health/back-spine/back-pain-stretches-and-exercisesChaabene,H.,etal.(2019).Acuteeffectsofstaticstretchingonmusclestrengthandpower:Anattempttoclarifypreviouscaveats.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6895680/Howtowarmupbeforeexercising.(2018).https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/how-to-warm-up-before-exercising/Overview:Backpain.(2020).https://www.nhs.uk/conditions/back-pain/WhatshouldIknowaboutbackpain?(n.d.).https://www.versusarthritis.org/about-arthritis/conditions/back-pain/FEEDBACK:MedicallyreviewedbyLaurenJarmusz,PT,DPT,OCS—WrittenbyNicoleGalan,RNandCharlotteLillis—UpdatedonMay22,2022LatestnewsAlzheimer'sstudycontroversy:Whatdoesitmeanforfutureresearch?NewstudyinvestigateswhichactivitiesaretiedtoalowerdementiariskScientistscompareskinpatchvs.needlevaccineagainstSARS-CoV-2variantsAbout5%ofadultsmayexperiencelong-termsmell,tastelossafterCOVID-19HIV:Fourth,andoldestpatientyetentersremissionaftercelltransplantRelatedCoverage8stretchesforthemiddlebackMedicallyreviewedbyGregoryMinnis,DPTRegularlystretchingthemiddlebackcanloosenmuscles,improveposture,andrelieveorpreventbackpain.Wegivestep-by-stepinstructionsfor…READMORE6waystocrackyourbackMedicallyreviewedbyElaineK.Luo,M.D.Apersoncancracktheirbackbyperformingcertainstretches.Theyshouldnotgetanotherpersontocracktheirbackforthem,asthiscancause…READMORESymptomsofapinchednerveinthelowerbackMedicallyreviewedbyAngelaM.Bell,MD,FACPApinchednerveinthelowerbackmaycausepaininthelegsandfeet.Learnaboutthesymptoms,treatments,exercises,andhomeremedieshere.READMOREBackanatomy:Bones,nerves,andconditionsMedicallyreviewedbyKevinMartinez,MDThebackcontainsthespinalcordandspinalcolumn,aswellasthreedifferentmusclegroups.Manyconditionsandinjuriescanaffecttheback.Learn…READMORE