Exercise is generally good for the health most especially for those people who are suffering from back pain. Exercise for upper back pain is proven to lessen the pain that back conditions brings as well as prevents any attack of pains in the back. The most common cause of pain in the upper back is strain muscle and in this case upper back pain exercise is the primary tool in reducing discomfort and pain.
Benefits of Upper back Pain Exercise
- Exercising the back before and after any strenuous activity can loosen muscle tissue and lessens tension which can aid to avoid tissue damage and muscle strain.
- It can also promote flexibility and strengthen the back which can help in preventing any back injuries.
- It can maintain upper back health thus gives you freedom from any back conditions.
Exercises for upper back pain is effective in lessening upper back as well as neck pain and stiffness when combined with hands on therapy like massage or heat therapy (Journal of Manipulative and Physiological Therapeutics 2006).
Traditional exercises like swimming can help you a lot in reducing pain in upper back since it can strengthen your muscles in the upper back region without adding too much stress on it. General aerobic can also provide the whole body strength and flexibility resulting into a healthy you and a healthy back. Other ways other than exercise to maintain upper back health includes changing your posture. Proper sitting and standing will lessen muscle strain thus preventing any episodes of upper back pain.
Unfortunately there are instances that exercise is the cause of upper back pain. Many individuals fail to warm up and cool down by proper stretching before and after every heavy exercise. Thus it can add more to the tension in your upper back during any heavy exercise and leads to risk of having injury.
Exercises for Upper Back
So what are the best upper back exercises? Listed below are just some of the best exercise for upper back that will certainly relieve your of any back tension and discomfort thus maintain a good upper back health.
Exercise 1: Pectoralis Stretch
All you have to do is stand in the door way and put your hands on the door frame. Draw out the muscle in your chest and tighten by leaning forward. Hold this position for 15 seconds and release. Repeat this three times.
Exercise 2: Arm Slides
Lean back next to a wall and put your arms along the wall with your palms facing outward. Gently lift your arms up and down the wall to stretch out the muscle from the upper back to the arms. Repeat this exercise for twenty times.
Exercise 3: Scapular Squeezes
Stick your arms up on the side of your body with your palms facing frontward and bent elbows. And then move your arms as far as you can backwards and hold. Do this ten times.
Exercise 4: Mid Trap Exercise
Lie flat on your stomach and place a pillow under your chest. Extend your arms at a ninety degree position from your trunk. Slowly raise your arms upwards while compressing the shoulder blades and then lower your arms slowly. Repeat it ten times. Later on you may add slowly small weights on each hand.
These are just a few of the exercise that you can do to maintain a healthy upper back and free you from any upper back pains.