Author:
Laura McKinney
Date Of Creation:
8 August 2021
Update Date:
20 June 2024
Content
About 84% of adults will experience back pain in their lifetime. Although less problematic like lower back, but upper back pain is also a bad effect for many people today. The thoracic bones of the upper back and middle back don't work as much as the lower back and neck, thus causing some common injuries. However, upper back pain can also be caused by poor posture and chronic muscle tension. If you have upper back pain, you can exercise, apply correct posture, and make lifestyle changes to minimize or even overcome the pain.
Steps
Method 1 of 4: Muscle stretching
Shoulder rotation. This movement is also known as "shrugging" with the effect of reducing muscle tension in the neck and shoulders, reducing upper back pain.
- Sit upright in a chair with a straight back. Feet in contact with the floor.
- Raise your shoulders to your ear like a rushing posture. Then turn it backwards, and bring it down.
- Repeat in the opposite direction: up, first, and down. Do the exercise two to four times, several times a day.
Stretch your shoulder blades using elbow movements. Place your hands face down on your shoulders. Left hand on left shoulder and right hand on right shoulder.- Keep hands on shoulder while pushing elbows. You will feel relaxation in your upper back and shoulders. Hold for about three breaths and then relax. Repeat several times a day.
Exercise your upper back by lifting the opposite arm and leg. Lie down on your back and straighten your arms and legs.Stretch arms out forward. You should place a small pillow under your stomach.- From this position, gently raise the right arm and left leg, in addition, the head can be raised slightly. Hold this position for a few seconds, then lower.
- Repeat with the left arm and right leg. Do this a few times a day.
Perform casuarina movements. Lie face down on the floor, arms placed on either side of the body, legs stretched. Squeeze your shoulder blades and keep your neck straight, raising your head, arms and chest on the floor. Hold this position for about two seconds.- Gently lower yourself to the floor. Do three sets with ten moves each.
Stretch by sitting. Use a armless chair or stool to do this. Put left foot on right leg. Place the right elbow out of the left knee. Gently turn to the left. Hold for 10 seconds, then repeat on the other side.
- Repeat three to five times on each side daily.
- If you feel pain, you should stop stretching. Do not pull too far if it causes discomfort.
Shoulder press. This exercise helps to relax the upper back and shoulders. To do this, sit or stand and place your hands along the sides of your body and press your shoulder blades. Hold for a few seconds, then relax, then repeat.
- Don't just bend your chest back. Imagine that there are two ropes in the shoulder blades that are pulling close together. Move with the shoulder muscles, not the chest
Arm stretching. This move helps your shoulders to be flexible and reduces stress, limits and prevents pain.
- Fold your right hand back, reaching the maximum limit possible. Place your left hand near your right elbow and gently pull your right arm to increase stretch.
- Hold this position for about 10 seconds. Repeat three to five times, then working with the other hand.
- If you feel pain, stop doing this.
Do a pose that combines the three poses of prayer, cat, and camel. This combination exercise enhances flexibility and stretches the tension muscles in the back several shoulders. Start with your kneeling position with your hands supported. Inhale, then point your body toward your ankles and exhale. Lower your head, raise your chin, and hold your arms out in a Prayer pose. (This is also known as the "baby pose" in yoga.)
- From this movement, inhale while moving into a limb contact position. Bend your back upwards, raising your head and stomach up. This is the Cat pose.
- Exhale and lower your abdomen to the floor. Bend your back towards the floor and lift your chin up. This is the Camel's Pose.
- Return to a Prayer movement. Repeat these three positions 5 times.
Turn your back. This movement is called "segment rotation" with the effect of stretching the back while strengthening the abdominal muscles.
- Lie on your back on the floor and put your hands on your side. The back is in a “neutral” position (you can only place one hand under the naturally curved portion of the back with the floor), but cannot bend or press against the floor.
- Bend your knees, feet touching the floor.
- Squeeze your abdominal muscles. Keep your shoulders on the floor as you lower your knees to the side. The knees move at the same time toward the floor. Do not go too low if it feels uncomfortable.
- Hold for about three deep breaths. Gently bring your knee to the center, then repeat on the other side. Proceed about a few times a day.
Method 2 of 4: Strengthen back
Do a gentle anti-hand movement. The restraints are difficult to do, especially if you have back pain and / or abdominal weakness. The lightweight armrest helps strengthen the abdominal muscles safely, without putting too much pressure on the back.
- Lie on your stomach on the floor. You can use a yoga mat for support.
- Raise your body up so that you rest on your elbows, forearms, and knees. The elbow is positioned just below the shoulder. You can either place your hands on the floor or gently hold them.
- Adjust your spine so that your back, shoulders, and neck are in a straight line. Looking down at the floor but not slumped. Don't look at the ceiling.
- Squeeze your abdominal muscles to stabilize your position. If you need extra resistance, you can use your abdominal muscles to press your elbows and knees together.
- Hold the position for as long as possible. You should hold for a minimum of about three regular breaths.
- Gently lower yourself to the floor and relax for a moment. Repeat this a few times a day.
Do the "bridging" movement. This exercise helps strengthen the abdominal muscles and relieve back pain.
- Lie on your back on the floor. If you want, you can use a yoga mat to support your back.
- Bend your knees, feet on the floor. Relax your head and shoulders, not stretch.
- Squeeze your abdominals and buttocks. Use this group of muscles to push your hips up until your body forms a straight line from knee to shoulder. Do not swoop or bend too much. The buttocks and abdomen should remain in place.
- Hold this position for as long as possible. Take a deep breath through your nose and out through your mouth while fixing your position. You should hold the position for at least three breaths.
- Gently lower your butt to the floor. Breathe evenly, then repeat four more times.
Squeeze your stomach with one leg. This exercise helps strengthen the abdominal muscles but does not put too much pressure on your back. As the abdominal muscles get stronger, the back pain will also be less painful.
- Lie on your back on the floor. You can use a yoga mat for support.
- Bend knees, feet resting on the floor. The back is in a “neutral” position (you can only place one hand under the naturally curved part of the back with the floor).
- Squeeze your abdominal muscles. Raise your right leg so that your knee is at an angle to the floor. Place your right hand on your right knee.
- Maintain a tight abdominal squeeze to pull your knees toward your body while pushing your right hand toward your right knee. You should create resistance while pushing.
- Breathe deeply and evenly when fixing your position. You should hold for at least three breaths.
- Gently lower your right leg to the floor. Repeat with the left leg and left arm. Do it five times on each side.
- After you get used to the movement, you can increase the difficulty by placing your hand on the knee on the opposite side (eg left hand on right knee, right hand on left knee). Alternatively, you can strengthen it by placing your arms outside of your knees and pushing in while holding your legs in an upright position.
Squeeze your stomach with your legs. After completing a one-legged tummy, you can switch to using your legs. This exercise strengthens the abdominal muscles.
- Lie on your stomach on the floor. Use a yoga mat if desired. The back is in a neutral position.
- Squeeze your stomach. Raise both legs up to form a 90 degree angle. Relax your hands on your knees (left hand on left knee, right hand on right knee).
- Squeeze your stomach, pushing your hands toward your knees as if you're pushing down on the floor. Use your abdominal muscles to let your knees pull toward your body.
- Breathe evenly and deeply while doing this. Hold for at least three breaths.
- Gently lower your feet to the floor. Breathe, then repeat five times with the other leg.
- You can do squeezing movements with your legs as if you were with one leg.
Do a quadruple exercise. This move strengthens the abdominal muscles without affecting the back.
- Start with the arms and legs. You can do it on a yoga mat at will. The hands should be placed just below the shoulders.
- Adjust your spine so that your back, shoulders, and neck are in a straight line. Look down at the floor but don't drop your head down. Don't look at the ceiling.
- Squeeze your stomach muscles. Raise your right hand and face forward, palms up. Hold this position for three breaths. Retract the right hand and repeat with the left hand.
- Squeeze abdominal muscles, lift right leg up and stretch back. Hold this position for three breaths. Lower your right leg to the floor and repeat with your left leg.
- If this is too easy, you can increase the difficulty by lifting your arms and legs opposite each other (for example, right leg and left arm, left leg and right arm) at the same time. Repeat with the other side.
Method 3 of 4: Maintain a good lifestyle for your back
Maintain a normal weight. Being overweight puts pressure on the back muscles, causing pain. Talk to your doctor if you are unsure if your current weight is normal.
- Always consult your doctor before attempting a weight loss plan. Fortified diets and other unsafe practices can have serious health effects.
Do many cardio exercises. This exercise enhances stamina and endurance.You can do some exercises that don't affect your back, such as swimming or brisk walking. Do not run as it can cause pain.
- Talk to your doctor about the safest and most effective exercise program for you.
- Golf is a light activity, but in fact they are not suitable for people with back pain.
Apply suitable posture. Wrong posture is the main cause of back pain. Standing or sitting in the wrong position can increase pressure on the neck, shoulder, and back muscles, causing pain.
- Lean against the wall and stand comfortably with your heels 5-10 cm from the wall. The hips, shoulder blades and head touch the wall, but the lower back does not. Remind yourself to walk every day in a position that pulls your shoulders back slightly, and bends your stomach and head straight.
- Keep your head straight even while standing or sitting. Do not bend your head forward as this will put pressure on your neck, shoulders, and upper back.
- The spine has a natural curvature, so proper standing will not form a straight line on the back.
Safe and efficient desk arrangement. Use the right chair for home and work, and make sure the desk is of the right height (or a standing desk).
- Safe and effective office chairs are especially important in preventing back pain by supporting the head, shoulders, hips, and knees. This pose does not put pressure on the neck and spine while looking at the computer screen.
- Monitor under eye level. The elbow is close to the body and supported.
Lie on your back or side while you sleep to reduce the pressure on your back. Lying on your stomach can cause neck and back pain.
- Place pillows under your knees if you lie on your back. Alternatively, you can use a rolled up towel instead of a pillow.
- Place a pillow between your knees while lying on your side.
Reduce stress. Stress and anxiety increase the pressure on the shoulder and neck muscles, causing pain in the upper back.
- Do yoga or tai chi. These exercises include gentle movement, meditation, and deep breathing that help relax and increase flexibility.
- Meditation also helps to reduce stress.
- You can follow your own interests. Hobby activities like gardening or hiking in the woods can also help you exercise.
Watch out for how to lift objects. You can hurt your back if you carry things in the wrong position. Students often experience upper back pain due to carrying heavy and misaligned bags.
- Always use your feet to lift furniture, not your back. Bend your knees lightly, but don't squat. Lift the object close to your body, and push yourself up with your feet instead of pulling on your back.
- Maintain mass balance. Carry the bag on both shoulders and minimize weight and balance. When carrying heavy items like food bags, you should balance the weight in your hands.
Method 4 of 4: Cure upper back pain
Use heat. Using heat on the sore back area relaxes tense muscles and provides temporary relief from pain. You can use a heating pad or hot water bottle on the upper back.
- Do not use a heating pad while sleeping.
- Do not use heat for more than 15-20 minutes continuously.
- You can take a hot shower to relieve symptoms. If you have a massage showerhead, you can adjust the flow of water over the sore areas to relieve stress.
Use ice. Ice has the ability to treat acute pain, such as pain lasting 48 to 72 hours. In addition, ice also helps relieve pain and arthritis.
- Use a handkerchief or washcloth soaked in water and wring it out to create moisture. Fold the towel and place it in a sealed plastic bag. Freeze for 15 minutes. Then place the freezer bag on the affected area for no more than 10 minutes in a row.
- Presently, pharmacies have cold packs made of gel or wax on hand.
- Do not place the cold bag directly on the skin. Place a thin towel on the skin and then place the ice pack on it to avoid cold burns.
- You can use a bag of cold vegetables instead of a freezer bag. Choose vegetables like beans or corn. Don't eat frozen vegetables, but only use them for pain relief.
Take an over the counter (OTC) pain reliever. Take NSAIDs (nonsteroidal anti-inflammatory drugs) to minimize pain and inflammation. Some NSAIDs include ibuprofen (Motrin, Advil), naproxen (Aleve), and aspirin.
- You can also take acetaminophen (Tylenol).
- If these are not effective, you should see your doctor to prescribe strong pain relievers.
Go to the doctor. If you have chronic back pain (pain that is persistent, develops slowly, or returns continuously), you should see your doctor. Chronic back pain can be caused by an old injury, so further treatment may be needed.
- You should also see a doctor right away if you experience weakness in your arms or legs, numbness or itching in your abdomen, chest, arms, or legs, or difficulty urinating.
Advice
- Wear flat sole shoes. High heels cause back pain. Flat sole, especially the instep cushion lining can reduce pressure on your back.
Warning
- If you take measures but still do not remedy your back pain, you should see your doctor. In rare cases, the pain may require medical treatment, such as medication, physical therapy, or surgery.
- Sudden and severe upper back pain can signal a dangerous condition such as a heart attack. Then you need to seek immediate medical help.
