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Pain Relief Upper Back Stretches

How to get pain relief in your upper back!

pain-relief-upper-back-stretchesUpper back pain can be a debilitating condition that can significantly impact a person’s quality of life. It can make simple daily activities like lifting objects, reaching for items, and even sitting for long periods, extremely challenging. Fortunately, there are several simple stretches that can help relieve upper back pain and improve overall flexibility and range of motion.

Here are some effective pain relief upper back stretches:

shoulder blade stretch

1. Shoulder Blade Squeeze

This stretch can be done while sitting or standing. Start by pulling your shoulder blades together and down towards your spine, hold this position for a few seconds, then release. Repeat this stretch 10 to 15 times, taking deep breaths in and out as you do so.

2. Upper Trapezius Stretch

upper trapezius stretchThe trapezius muscle is a large muscle that runs from the base of the skull down to the middle of the back. To stretch this muscle, sit on a chair with your feet flat on the ground. Place your right hand behind your back, palm facing outwards, and reach your left arm over your head towards the right side. Gently pull your head towards the left shoulder until you feel a stretch in your upper trapezius muscle. Hold for 15-30 seconds, then repeat on the other side.

seataed thoracic extension

3. Thoracic Extension Stretch

The thoracic spine is in the upper back and is often the source of upper back pain. To stretch this area, sit straight up in a chair and place hands on your lap and gently arch your back, pushing your chest up towards the ceiling. Hold for 10-15 seconds, then release.

4. Cat-Cow Stretch

cat cow stretchThis stretch is a great way to stretch the entire spine, including the upper back. Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling. Exhale and round your back, tucking your chin to your chest and bringing your tailbone towards your knees. Repeat this stretch 10 to 15 times, moving slowly and taking deep breaths in and out as you do so.

Learn how mid back pain can affect your digestive system such as stomach pain. Here is a video linking these together.

So, we can see that stretching is a simple yet effective way to relieve upper back pain and improve overall flexibility and range of motion. By incorporating these stretches into your daily routine, you can help prevent future back pain and improve your overall quality of life. Remember to always listen to your body and stop if you experience any pain or discomfort during a stretch.

If you’re experiencing back pain, consider visiting an Ottawa Chiropractor such as Dr Craig at Loving Life Chiropractic to see if this treatment option is right for you.

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