Exercises for Upper Back Pain Relief
Normally upper back pain is seen on long distance drivers as well as people working with computers, where they have to sit and concentrate for a long time. Hence some pertinent exercise is needed to provide relief to the large muscle that extends behind a person. These muscles are interconnected and it flows from the neck to shoulders and down to the spine.
Hence people suffering from such discomfort should follow certain exercises to get relief. These exercises are not time consuming and are also easy to perform.
1. You can practice neck relaxation exercise by lowering the ear towards the shoulder by bending the neck. After that you can exhale and loosen your shoulders. This exercise has to be repeated on both sides and also by bending the back. One can follow a minimum of three to four times a day.
2. Over head stretching exercise is also beneficial for the upper back pain. To perform this you need to raise the arms over the head with the palms facing inside and thereafter take the arms down gradually by bending the elbows. You can also bend your hands up towards the wrist area so that it is raised towards the ceiling. The palms should be placed like a weighing machine in an equal height and stay put for few seconds and then you can release the hands and the wrists to its normal position. Relax the shoulders and deep breathe naturally. This exercise can be repeated for at least four to five times.
3. The rolling movement of shoulders is also another exercise that can provide relief for upper back pain. All you have to do is roll the shoulders over and over again in a circular pattern for at least few times and come back to the normal position with the proper posture. The backward rolling of shoulders is much better than the forward rolls.
4. Inhaling is also vital for pain relief. When you shrug upwards the shoulders should point towards the ear while the fist remains clenched in front and thumbs should point upwards. Stay in this posture for five to ten seconds. Repeat these four or five times and you will get the desired relief.
5. The side bends are also useful. The procedure is to bring one fist to your shoulder while inhaling and bend sideways so that the elbow is pointed upwards. Wait for a few seconds and then exhale and relax. This can be repeated three or four times both ways.
6. The shoulder and chest stretch is another form of exercise. The process is you have to clasp the hands together behind the back and try to bring your shoulders together until the hands reaches the middle of the back side. Try to raise your arms and stay in this posture for few seconds and then relax. The exercise should be repeated four to five times.