Finding relief for upper back pain can be difficult. Most people rely on over-the-counter medications or other forms of pain relief. But these come with side effects and may not always work. A common solution is to take a hot shower or bath. But this may not be the best idea if you have arthritis or rheumatoid arthritis. Hot water can aggravate the symptoms of these conditions and make them worse. In addition to that, baths are very uncomfortable if you’re in too much pain to sit down comfortably. This is why it’s important to look at other options. Because there are so many benefits to stretching your upper back pain relief for muscles.
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What is Upper Back Pain?
Sitting for long periods of time can cause tightness in your upper back muscles. This tightness causes pain and reduces the range of motion for your spine. The most common causes of this type of pain are from sitting too much or from using poor posture when sitting or sleeping.
If you experience these symptoms, it is important to look at other ways to relieve the tension in your upper back muscles. For example, stretching can help alleviate some of the tension and improve mobility in your spine. Stretches like shoulder rolls and cat-cow can be done anywhere at any time without risking aggravating your condition, which is what many over-the-counter medications do.
Causes of Upper Back Pain
Upper back pain can be caused by a number of things. It may be related to an injury such as a car accident, but it may also be due to other conditions, like arthritis or rheumatoid arthritis.
Some people experience upper back pain because they sit hunched over their keyboard all day. Others experience it when they lift heavy objects or when they don’t stretch before working out. Upper back pain can make even the simplest tasks difficult and painful for you, but there are ways to alleviate these problems and find relief from these issues.
One way to relieve upper back pain is by stretching your back muscles. Stretching your upper back muscles increases flexibility and range of motion, which relieves your body from the tension that builds up from being hunched forward all day long. Stretching helps your upper body stay balanced and helps prevent upper spine injuries down the line if you’re someone who spends a lot of time sitting or working at a desk job. In addition to this, stretching also helps increase blood circulation throughout your body which makes it easier for oxygen and nutrients to reach your brain as well as help reduce inflammation in the body while relieving muscle soreness after exercise.
Benefits of Stretching
Stretching is an easy way to relieve the pain and discomfort associated with upper back pain. Stretching can improve your flexibility, reduce stress and tension in your muscles, and increase blood circulation throughout your body. In fact, stretching while you’re in the bath or shower can be a great way to ease tightness and bring relief.
Not only do these benefits make stretching an effective treatment for upper back pain, but it’s also beneficial for healthy people who want to improve their flexibility. Not only will your muscles feel more relaxed after a stretch, but they’ll also retain that feeling for a longer period of time.
If you have arthritis or rheumatoid arthritis, avoid doing stretches that involve bending over your head, crossing your legs behind your head, or lying down on the floor as these moves may aggravate symptoms.
If you are experiencing upper back pain that interferes with everyday life, including sleeping or exercising without discomfort, giving these stretches a try might help you.
1. Sit and Rotate
Sit and Rotate
Do the sit upright with your hands behind your head. Rotate to one side, and then rotate to the other side. Really try to focus on the upper back area. We are trying to loosen up the upper back area in this mobility stretch. Start off with 3 repetitions on each side. You are rotating in a smooth controlled movement. Hold for 2 seconds and then move to the other side. You can progress up to 5 to 10 repetitions on each side to help loosen up your upper back area.
2. Sit and Arch
Sit and Arch
Start with sit upright with your hands behind your head, and slowly arch your back over the chair. You are not trying to get too much movement in the low back area. We want to focus most of the movement to happen in the upper back area. Be sure to arch in a slow and controlled manner. Hold the end position for a second or two and then come back to the start position. You can start with 3 repetitions and then progress to 5-10 repetitions.
Upper back pain can affect people of all ages, from children to senior citizens. The most common causes of this type of pain are aggravated prolonged sitting, poor posture, and muscle tension. To relieve the pain and prevent further injury, try these two stretches.
If you want to take charge of your back pain and eliminate the discomfort safely, then click here to check out the Low Back Pain Solved program.