The information is provided with the understanding that the publisher is not engaged in the practice of medicine or any other health-care profession and does not enter into a health-care practitioner/patient relationship with its readers. The publisher is not a licensed medical care provider. No action should be taken based solely on the contents of this information instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. Three simple Stretches to Help Alleviate Upper back and Neck PainĪll material herein is provided for information only and may not be construed as personal medical advice. You can check out the link below to watch a video demonstration of the above mentioned back exercises for back pain. You can complete this stretch by tilting your head forward, then gently tilting it back, tilting it left, then to the right. Tilt your head in the opposite direction which will increase the stretch. An alternative to this stretch is to grab the arm and pull it behind your back which will pull your shoulder down. Each time you perform this, try to stretch a bit deeper. Push your arms out as far as they can go while rounding the back.Ī simple stretch for the neck is to simply tilt your head to one side, holding it for up to 10 seconds and switching from side to side. While sitting or standing, take your hand and interlock your finger. This is a fairly simple stretch to perform. Gently push your knees outward and as you do so, you will be stretching across your trapezoids muscles and in between the shoulder blades. Stand with your knees slightly bent, cross your arms in front of you and grab the inside of your knees. It is important to discover which specific muscle imbalances you have (as you may have one or many) and begin the appropriate corrective program. Now remember, these back exercises for upper back pain will not fix your problem. We are going to talk about a few stretches that you can perform in the meantime, that will help give you temporary relief from upper back pain. Be sure to check out our muscle imbalance page, learn more about muscle imbalances and how you can correct them. Trigger points in the upper back also contribute to upper back pain. The good news is, is that these imbalances once they are identified can be corrected with specific, targeted stretches and exercises. The upper back can experience much of the same conditions that the lower back experiences, such as disc issues, pulled muscles, arthritis and many more.īesides experiencing trauma, muscle imbalances in the back are the second common cause of upper back pain. The upper back, which includes the neck and shoulders, is the most complex area of the body due to the number of joints and how those joints work together.
It’s important to understand what is causing your upper back pain. The type of back exercises we are referring to could also be more accurately described as stretches. Now before you jump the gun, we are not talking about hopping on a treadmill or doing jumping jacks. In many cases, exercising is exactly what you need. However, this couldn’t be farther from the truth. When you are in pain the last thing you think would help is exercise.
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