Are you suffering from upper back pain? If so, you’re not alone.
More than 80% of Americans will experience some form of back pain at some point in their lives. The good news is that there are tons of ways you can relieve pain in the upper back and prevent it from happening again.
If you are experiencing these, there are specific exercises and lifestyle changes you can make to relieve your pain. Sure, sometimes you need to call in the big guns, but taking matters into your own hands can help too.
Keep reading for tips on relieving upper back pain and returning to your usual self.
To do this exercise, stand with your feet shoulder-width apart and your hands behind your head. Bend forward, letting your chest open and your head drop down. Hold this position for 10 seconds, then return to the starting position.
These upper back pain stretches can give lots of relief. If you’re struggling to get results, it is essential to seek professional help. Finding the best chiropractor in your area can help identify the affected parts and administer the proper treatment.
This stretch helps to loosen and strengthen the upper back, neck, and shoulder muscles. It is also helpful in relieving tension headaches.
To do this stretch, begin on your hands and knees. Arch your back like a cat, then round it down like a cow. Repeat this several times.
The bridge pose is one of the best upper back pain exercises to relieve pain. To do this pose, lie flat on your back. While keeping your feet on the floor, bend your knees slowly.
Place your arms at your sides. Slowly lift your hips off the floor and press your lower back and buttocks into the air. Hold this pose for 30 seconds, then slowly lower your hips to the floor.
To do a neck roll, start by sitting straight and dropping your chin down to your chest. From there, roll your head to the right, left, and back to the center.
Repeat this a few times, and then increase the number of times you do it each day. Neck rolls can help to stretch and strengthen the muscles in your neck and upper back, which can help to relieve upper middle back pain.
It is a simple exercise that can be done anywhere and does not require any equipment. Shoulder rolls help to stretch and strengthen the muscles and ligaments around the shoulder joint. They also help to improve the range of motion and increase circulation.
To do a shoulder roll, sit up tall with your shoulders back and down. Slowly roll your shoulders up and back, then down and forward. Repeat this ten times.
The Best Upper Back Pain Stretches for Relief
If you suffer from upper back pain, there are several exercises you can do to relieve the pain. Do some gentle stretches to loosen up the muscles. Then, try doing some strength-training exercises to improve your posture and support your back.
Make sure to stay active and moving to keep your back healthy. If you keep up with these exercises, you should see a reduction in your upper back pain.
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