Upper Back Stretches For Back Pain

by ered222

Some simple stretches you can try to ease back pain.

Many people suffer from back pain. Some people say that its part of getting old, but in my opinion, pain should never be associated with getting old. Why suffer when you can limit your pain and in some cases eliminated it altogether from your body? This is a question that I don’t think a lot of people question because they have been told at an early age that back pain was inevitable and you should enjoy your younger years when you have the chance.

Well, what if I were to tell you that you don’t need to look forward to that pain as you age and you can reverse that pain completely.  How do you do this?  Daily stretching of your upper back.  Performing daily upper back stretches will decrease your back pain and overtime will strengthen your back so that it can better support your body. 

Upper Back Stretches
Upper Back Stretches

The majority of people are hunched over a computer all day at work.  They are constantly putting pressure on their back and causing stress and tension.  Many of their vertebrates are tight and in many cases cause irritation and other types of inflammation.  But if they only stretched each morning and relieved that tension in their back, they will completely transform the structure of their backs.  They could also minimize headaches they may have and increase their energy throughout the day.

Upper Back Stretches You Can Try At Work Or Home

The first exercise is designed to stretch your shoulder blades and also stretch your muscles below your shoulder blades.  Make sure you don’t pull too hard on your back because it can cause strain and will become irritated.  Let your back tell you if you are pulling too hard, if your back muscles begin to hurt then you are pulling too hard. 

At the beginning of the stretch pull easy and then gradually stretch more and more.  When I perform this stretch I start with two hands.  I usually do this exercise for about twenty seconds.  Then after twenty seconds I do one handed ones to really stretch my shoulder blades.  I also do the one handed ones for twenty seconds each.  If you try the one handed stretch and you feel uncomfortable, then just stick to the two handed stretches.

After your back is warmed up from the first exercise, you can do this exercise to stretch your back even more.  To begin, lay out a mat on the floor making sure you have enough room to lay completely flat.  I usually do this stretch after I have perform the first exercise because this exercise stretches your back the most and I like to have my back a little warmed up before I perform a full upper back stretch.

Anther exercise that I like to do is this one.  It can be performed standing up or sitting down.  It is simple and I usually perform this exercise for twenty to thirty seconds.

The last exercise I like to do is this one.  It really does a good job to stretch every muscle in my upper back and my neck.  I also like it because it is so easy to perform in a chair.  Just remember to not pull down too hard on your neck.

Updated: 04/27/2012, ered222
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Textly on 03/24/2015

I definitely suffer from <a href="http://textly.net/common-causes-of-ba...">back pain</a> . Sometimes the only thing that helps is a nice warm bath or a heating pad..

ered222 on 08/22/2012


Mira on 08/19/2012

Back to your great article, now pinned to one of my Pinterest Boards!

Mira on 08/06/2012

Hi ered222, thank you for the article! That yoga bit with the crossed arms is wonderful -- I will incorporate it into my routine.

ered222 on 04/27/2012

Yeah, no problem.

katiem2 on 04/27/2012

I need this I have upper back pain all the time, I have a bit of hardware in c3,4,5 and 6. Gets very stiff day in and out. Thanks for the upper back stretches.

Matt on 04/25/2012

Unfortunately, while many of these stretches will loosen up the upper back and make things feel relieved temporarily, the long term effect of these exercises is create rounding in the upper back which can lead to shoulder, neck, and hip pain issues. Stretches that also train the upper back to be able to hold proper position would need to be implemented to ensure that you don't end up a hunchback!

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