BEST EXERCISES TO RELIEVE UPPER BACK PAIN
UPPER BACK PAIN
The upper back is the region below the cervical spine (neck) and above the low back (lumbar spine).
The upper back is called the THORACIC SPINE , and it is the most stable part of the spine. The range of motion in the upper back is limited because of the spine’s attachments to the ribs (rib cage)
Spine itself shares some of the physical load with nearby muscles, some of which include:
•Trapezius: Near your shoulder blade, helps you stand straight and throw
• Latissimus dorsi: Lower on your back, helps with arm movement and breathing
• Rhomboids: Adjacent to trapezius, supports your shoulders and helps you pull
COMMON SYMPTOMS OF UPPER BACK INJURY :
• Pain
•Tightness
• Stiffness
• Tenderness to touch
These are typical symptoms of musculoskeletal strain.
If your upper back pain is related to the bones, nerves, or discs of your thoracic spine, your symptoms may also include:
• Pain in the lower back
• Pain down the legs
• Incontinence (bowel and/or bladder leakage)
• Numbness or weakness in your legs
Common behaviors and activities that can cause upper back pain include:
• Poor posture
• Text neck
• Twisting
•Whiplash or other neck injury
•Lifting improperly
• Overuse
•Repetitive movements
• Contact sports
BEST EXERCISES TO PREVENT UPPER BACK PAIN –
POSTURE EXERCISES :
If your posture is good, your spinal structures should be correctly aligned, which reduces back strain.
• Chin tuck : Sit in a chair with your feet flat on the floor. Your shoulders should be relaxed and down. Now pull your chin in toward your neck. Count to five, then relax. Repeat 10 times.
• Shoulder blade squeeze : Put your hands on your thighs and keep your shoulders down, roughly at chin level. Slowly squeeze your shoulder blades together. Count to five, then relax. Repeat three or four times.
•Upper back stretching.
TRUNK ROTATION :
To perform the trunk rotation:
1. Lie on the back with the knees bent and the feet flat.
2. Gently rotate the knees to the right, keeping them bent.
3. Hold this position for a few seconds.
4. Return the knees to the center.
5. Repeat the stretch 5-7 times on both sides.
SHOULDER ROLL :
To perform the shoulder roll:
1. Stand or sit up straight, keeping the arms down by the sides.
2. Gently roll the shoulders forward, lifting them up and down in a continuous circular motion. Try to keep the arms relaxed.
3. Do this for around 30 seconds, then repeat it in the opposite direction.
KNEE TO CHEST STRETCH :
To perform the knee-to-chest stretch:
1. Begin by lying on the back.
2. Gently lift the legs and bend the knees, bringing them to the chest.
3. Hug the knees to the chest for a breath, then relax, allowing the feet to return to the floor.
4. Repeat 5-7 times.
CHILD’s POSE :
To perform the Child’s Pose:
1. Begin in the Table Pose but bring the big toes together.
2. Slowly lower the hips toward the floor, placing the buttocks on top of the feet. While doing this, bring the chest down to rest on the thighs and the forehead down to touch the floor.
3. Stretch the arms out in front, with the palms touching the floor.
4. Remain in this position for several
breaths or as long as feels comfortable.
5. Pushing through the arms, slowly return to a sitting position.
Instead of extending the arms forward, a person can also try placing the arms backward beside their thighs. The palms should be facing upward.
Another variation is to stretch the right arm.
STRETCHINGS –
CERVICAL ISOMETRICS –
•Treatment at Best Physiotherapy clinic in Dhakoli –
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