NOTE: Please Read The Disclaimer at the bottom of this page BEFORE performing any stretches!
A lot of time is put into discussing the epidemic of Lower Back Pain and Sciatica that people everywhere are suffering with. But, with more and more people working desk jobs where they spend their days hunched over a keyboard, Upper Back Pain is quickly becoming an issue as well. These people can usually experience problems mostly around the shoulder areas, and the pain can be just as bad as with lower back pain.
A stretching regimen can help to relax the muscles and relieve soreness and pain. These 6 stretches specifically target the upper back, and can be of great value to people who are suffering with Upper Back Pain.
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Remember, for any stretch, don't overdo it! Only do what you are able to do or what feels comfortable to you.
Stretch #1: Upper Back Supine Stretch
Lie down on the floor with your arms relaxed at your sides. Raise your arms two to three inches off the ground and hold them there, and then tilt your head back so that your shoulders lift off the floor. Hold this position for at least 30 seconds, then relax for 30 seconds before repeating.
Stretch #2: Trapezius Squeeze
This exercise is simple and can be performed from a sitting or standing position. You just squeeze your scapulas (your shoulder blades) together and hold that for at least 5 seconds. Relax for 5 seconds and repeat.
Stretch #3: Thoracic Arch
Sit in a comfortable but firm chair. Clasp your hands behind your head, and then arch your neck and back until you are looking straight up. Hold the position for at least 30 seconds before relaxing and repeating.
Stretch #4: Deltoid and Trapezius Stretch
This can be performed while sitting or standing. Begin by stretching both arms our in front of you. Now cross your arms so that your right forearm is underneath your left elbow, and then gently pull your left elbow to the right with your right forearm. Hold the stretch for 5 seconds before releasing and repeating on the other side.
Stretch #5: Trapezius Extension
Begin by sitting on the floor with your legs stretched out straight in front of you. Try to keep your legs as close together as possible. Then bend at the waist and touch your toes (or as close as you can). Hold this position for at least 15 seconds, then straighten up for 15 seconds and repeat.
Stretch #6: Standing Column Stretch
This stretch requires a column, pillar, or some other round object that you can wrap your arms around. Stand facing the column with your toes touching its base. Wrap your arms around the column and lock your fingers together on the other side. With your fingers locked, arch your upper back out and away from the column and hold the stretch for 5 seconds before relaxing. You can adjust your position so that you are stretching the areas of your back that need it.
Stronger muscles are better able to support the spine, and regular exercise of the back can strengthen the muscles and help eliminate pain.
The Illinois Back Institute is dedicated to educating people, because we know that the more that you know about your problem the more likely you are to eliminate it. If you are suffering from Back Pain of any kind, we can help. Call today to schedule a Free Consultation at 844-408-0462, or click the button below to schedule online:
Disclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.
All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without Illinois Back Institute permission. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.