Stretches For The Upper Back 

 Upper back injuries are common. When the shoulders, neck and spine experience pressure from poor posture or as a result of exercise, ligaments and tendons can assume an incorrect position which places unnecessary pressure on nerves in the spine and upper back. When spinal discs or joints press on nerves this can be incredibly painful. 

There are a range of different types of pain felt by people that suffer from upper back pain. A burning or sharp pain, an achy, throbbing pain, muscle tightness or stiffness, a radiating pain along a nerve or tingling or numbness may be experienced following an incident. These types of pain can arise if a person has lifted something too heavy, overused a muscle during exercise or has maintained bad posture for too long. 

The following stretches are used to alleviate upper back pain. It’s always best to consult a chiropractor if you are experiencing muscular pain, however, if it’s an emergency, these stretches can help reduce pain enough to sustain movement in the short-term. 

Lower Neck and Upper Back Stretch 

  1. Stretch your arms out in front of you. Clasp one hand on top of the other. 
  2. Gently reach out until you feel your shoulder blades stretching away from each other. 
  3. Gently bend your head forward. 
  4. Hold for 30 seconds. 
  5. Repeat 3 times. 

Mid Back stretch 

  1. Kneel on the floor, and sit back on your ankles. 
  2. Lean forward, place your hands on the floor, stretch your arms out in front of you and rest your head on your arms. 
  3. Gently push your chest toward the floor, reaching as far in front of you as possible. 
  4. Hold for 30 seconds. 
  5. Repeat 3 times. 

Shoulder rolls 

  1. Sit on a chair with your feet shoulder-width apart.  
  2. Roll your shoulders up, then back, and then down in a smooth, circular motion. 
  3. Repeat 3 times. 

Wall push-up 

  1. Stand against a wall with your feet an arm’s length away from the wall. 
  2. Place your hands on the wall slightly wider apart than your shoulders, and lean forward. 
  3. Gently lean your body toward the wall. Then push back to your starting position. Keep the motion smooth and controlled. 
  4. Repeat 10 times. 

Resisted shoulder blade squeeze 

For this exercise, you will need elastic exercise material, such as surgical tubing or an exercise band. 

  1. Sit or stand, holding the band in both hands in front of you. Keep your elbows close to your sides, bent at a 90-degree angle. Your palms should face up. 
  2. Squeeze your shoulder blades together, and move your arms to the outside, stretching the band. Be sure to keep your elbows at your sides while you do this. 
  3. Relax back into the starting position. 
  4. Repeat 10 times. 

When Should I See a Chiropractor?  

If you experience pain in your upper back so much that it becomes difficult to perform basic movements, definitely book an appointment with Willetton Chiropractic to ensure the best health outcomes for yourself. Experiencing frequent pain in the upper back is unusual. Willetton Chiropractic are passionate about helping clients to live healthier, pain-free lives. Book an appointment today to discover how chiropractic care may be able to help you.