Exercises and Stretches to Relieve Upper Back Pain

Although I am not a physical therapist or medical doctor, I have been using my body to test for the past 20 years. Although I am primarily focused on nutrition, I have trained as a licensed massage therapist since 2006. Upper back pain is the main issue plaguing almost everyone when working with clients. The good news is that there are exercises and stretches to relieve upper back pain.

The main reason for pain in today’s world can be attributed to several reasons, but here are a few that keep popping up:

Too much sitting

Whether sitting at a desk job or on the sofa watching Netflix, our society is sitting more than ever. Our bodies are meant to move, so being stagnant can certainly cause pain, specifically in the upper back

Too much phones/computer/tablets

By using our phones too much, we tend to have poor posture in our necks and back. This is a very strong cause of pain.

Although the simple solution would be to stand more and use our phones less(which is a good idea!). This is not always an easy thing to do.

However, the good news is that there are some exercises and stretches that will help strengthen your back and in turn, relieve upper back pain.

Disclaimer

Always consult a medical professional before beginning any health or fitness routine. If you are experiencing severe pain, please seek medical help immediately.

If you’re all good to go with your physician, some of these tips can help bring you some relief. Let’s dive in

Y.T.W.L

This is a technique that I have used for many years to help improve posture and reduce back pain. The letters are to symbolize the movement you will be doing in your body. Similar to doing the Y.M.C.A dance, each movement will be strengthening your back and stretch the tight chest and abdominal muscles

Y

Straighten your arms up and to a 45-degree angle until you feel the tension in your back. Repeat 10 times

T

Straighten your arms so they are completely perpendicular to your body. Squeeze back with arms keeping them straight. Repeat 10 times

W

Bend the arms slightly and pull the arms back. Repeat ten times

L

Pull arms back, shoulder up, and arms should be in an L shape in each arm. Repeat ten times

This can be a bit painful at first, but I have seen significant improvements with my posture and upper back pain doing this consistently.’

Chin tuck-ins

Although this is not dealing with the back directly, it will help improve your posture if done consistently. Tucking your chin in and holding it will improve posture and back and neck pain. Do three sets of 10 reps every day.

Foam Roller

Tying back into massage therapy, using a foam roller has a very similar effect to receiving deep tissue massage. Keep in mind this can be very painful at first but produced great relief for not only upper back pain but the entire body.

We use the Power Pro foam roller daily, making a difference. You can check current prices on Amazon here.

Always consult your medical physician before starting any fitness or health protocol.

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