The common symptoms of upper back pain that most people will suffer through during different stages of their life can be quite annoying, even debilitating at times depending on the severity of the pain. In many cases, those who endure upper back pain that is caused by either overuse or muscle spasms can take steps to help reduce the levels of pain and even prevent future instances of pain from reoccurring. What follows are some simple exercises for those who still have their mobility can do to reduce the pain, strengthen the muscle groups in the back and even prevent some instances of the upper back pain from occurring again.
Before doing any exercise routine, it’s a good idea to consult with your physician first. While most upper back pain is temporary in nature, you may be suffering from a more serious condition if the back pain is constant, located in a single area and is growing in intensity over a period of time greater than a week or more. Plus, a medical check up can spot hidden dangers that exercise may aggravate so be sure to get cleared by your doctor before beginning any meaningful exercise program.
Stretching: The simple act of stretching out the muscle groups in your back can help to bring pain relief to those particular areas. Stretching will help increase blood flow which will increase the muscle’s ability to recover more quickly. A few simple stretches include;
– Floor Press: Lay on your stomach and gently press your chest upwards from the floor while keeping your stomach, knees and toes in place. This will help constrict then loosen the muscles in your back.
– Pelvic Push: While standing upright with your feet apart, put your hands on your hips and press your pelvis forward while keeping your feet in place. This will help stretch out your back.
– Reaching Skyward: While standing upright, reach for the ceiling with both hands.
– Raise a Knee: Again while standing, raise one knee up until your foot is level with your other knee then repeat the process with your other leg.
All of these simple stretching exercises are designed to help pull tight muscle groups and bring about pain relief. You should never bounce or push yourself which may cause further injury rather than helping the muscle groups heal.
Walking: One of the simplest, yet most effective exercises for treating reoccurring upper back pain is take a brisk walk 20 to 30 minutes each day, 5 days a week. Walking improves your cardiovascular function, increases blood flow to all areas of the body and your back muscles are also working to maintain proper balance. Walking can also make you more mobile and better able to handle future incidents of upper back pain.
Diet: Are you overweight? If so, the excess weight is actually cause strain on your upper back muscles as well as many of the joints in your body. Even losing 5 to 10 pounds can make a significant difference in treating upper back pain.
These are but a few exercises you can do to help overcome upper back pain.