Upper Back Exercises to Prevent and Relief Back Pain

Whether your back is in pain or not, it is important to have upper back exercises. This exercise is important to make the muscles, joint, bones, and the other in the system to work together properly and avoid any pain. In the upper back we have a complex situation that involves 12 vertebrate bones and various nerves. Any wrong tho this area can result in painful sensation. The pain can be a slight pain that can heal by it self when changing position or could show up again into more painful circumstances.

Upper Back Exercises for Release Pain

Most common pain that comes from the upper back is the overuse of the muscle, poor body posture and stress. The muscles in the upper back it self perform complex movement between the nape, shoulder, shoulder blade and rib cage. The pain can vary from swelling and reddish, stiffness back after wake up, nape and neck pain, fatigue, headache, anxiety, depression and stress. This is the most common pain that apply to the upper back side. To provide more stability to the area and eliminate the common pain, it is much recommended to perform upper back exercise.

There are some movement that by repetition can make your shoulder pain. Sometimes you did not realize that your movement can cause such a pain. Although it is odd, but stress give a lot pain not only to the mind, but also the body. When you using the phone and hold it between the shoulder and ear, breastfeeding your baby that need your shoulder to hunch forward or sleeping in wrong position can lead into pain. That is just some small cases, actually there are more cases that eventually will make your neck, shoulder and back in pain since the three connecting and share the same muscles. To reduce the pain, upper back exercise can do well.

Upper Back Exercises Treatment for Back Pain

Upper Back Exercises for release pain

Upper back pain usually comes from the pain that occurs in the left side of the back or can be said that is affected the thoracic spine. Simple treatment sometimes can do well. Usually when the complaint is happen in the back side actually it hold to three muscles, the shoulder blade, the trapezius and the rhomboid muscles. This is where upper back exercise needs to take place.

But be careful for other symptoms such as jaw pain, chest and abdominal pain, breathing problem, lacking of appetite and cold sweat is happen, you really should get straight to the doctor for proper medication. But if the symptoms are unlike that, you can be relieved. Of course upper back exercise still needs to be done although severe symptoms did not occur. Because it helps your back muscles breathe.

Bottom line of the upper back exercise is to maximize the ability of the muscle in the back with tender care and do not over do anything that can cause more pain. If you already had an injury before, it is suggested that you consult with your physical trainee about the proper movement that can strengthen the back and in the same time fixing the pain. The flexibility exercises will combine between the moves of neck, shoulders and arms and of course back side.

Upper Back Exercises Regular Stretching

First upper back exercise is push-ups. You can do regular push-ups but it is suggested to do wall push-ups since it is less demanding than regular push-ups. Push-ups will strengthen the muscle in your back since it will squeeze the shoulder blade and allowing the shoulder to gain its strength.

You need to stand straight in the front of the wall, open your legs and make sure to have an arm length between the walls and you. Place your palms on the walls and make a straight arm shaped. And then let’s start do push-ups movement slowly, lower your body to the walls until your elbows bend and your face almost touches the walls. Feel the shoulder blade muscle straightening, hold still for 5 seconds and then lift your body up until your arms straight. Repeat this upper back exercise slowly, 10 to 15 times and the gradually add 15 to 20 times per set.

Other upper back exercise is to raise your hands. It can be done in two ways. You can use yoga exercise by sitting straight in a chair, clasp the knees and hold it with your hands then slowly and gently bend your body towards the knee but do not curving your back. Keep your head positions bowing to the chest and then slowly raise one arm backward, hold it for 15 seconds, put it down and do the same with the opposite arms. Continue these arms raises in to 8 times per set.

The second way is to lay your stomach in flat mattresses with your arms straight above your head. Keep your body straight and slowly do front arm raises one arm at a time. Keep the arm as high as possible and hold the position for 10 seconds, lower it back and change it with the other arm. Make sure when you do this there are no pain that you feel. Keep the upper back exercise in 8 times per set. You can also combine this exercise with raising the opposite leg to provide the strength for the bottom and back muscles.

Upper Back Exercises regular stretching

Upper Back Exercises Additional Treatment

First aid to the back pain can be done by placing ice that already covered with cloth to the painful area. Keep it for about 2 minutes, and repeat it every 3 to 4 hours. When you prefer to have warm towel to release the strain muscle is also applicable. Just make sure that the pain is not swollen, otherwise it can make it more injures. Alike with the use of ice, put the warm towel to the painful area for 20 minutes, afterward repeat the treatment in 3 or 4 hours. Anti-inflammatory medication such as ibuprofen or aspirin also can help reduce the pain. Once the pain totally gone you can start upper back exercise to prevent other pain came in the future.

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