Upper Back Exercises

Not to be forgotten in your exercise routine are upper back exercises. As is so often the case when people have back pain, they concentrate their exercise initiative on only the area that is hurting, which in most cases is the lower back.

However...

All of the muscle groups in the back...

• the large flat muscle on either side of the back, the latissimus dorsi
• the lower erector spinae, and
• the upper back muscles, the rhomboids and trapezius muscle
  

...work as a whole and need to be treated that way when doing upper back exercises.

After years of back pain and trying all kinds of variations of exercise I have always found that a good combination of back stretching exercise and back strengthening exercises aimed at the upper, middle and lower back muscles is the best combo.

And...

Did you know that stomach muscles play a very important role in back fitness? 

These muscles are part of the "girdle" that supports your spine and they need regular exercise to help keep your "core" strong. Adding some easy stomach exercise to your routine will ensure that you are getting the most out of your workout efforts.

Exercises for Upper Back Pain

Before doing any upper back pain exercise it's wise to check with your doctor to make sure you understand the cause of your discomfort. 

You may be suffering from a stiff neck and shoulders, caused only by tight muscles, but in some cases there could be an underlying problem of a more serious nature. Keep in mind, if you've had a recent injury, your doctor will likely suggest ice therapy or heat therapy as the first course of treatment. Only after the pain and inflammation have subsided are they likely to recommend exercise.

When it is time to exercise...

Some upper back stretching and upper back strengthening exercises similar to these may be advised. But, take it slow - the neck area is particularly vulnerable when exercises are done too quickly or uncomfortable positions are held for even a short period of time.

Make sure you are in either correct standing or sitting posture before beginning these upper back exercises.

Chin Drop

1. Stand with your feet shoulder width apart.
2. Hold your head so that you are looking directly forward.
3. Slowly drop your chin toward your chest making sure that you don't drop it so far that you feel an uncomfortable pull in your upper back.
4. Hold for 5 seconds.
5. Return to starting position and repeat several times.

This exercise may also be done in a sitting position.

Upper Back Stretch

1. Stand with your feet shoulder width apart
2. Bringing your hands behind your back, interlock your fingers.
3. Draw your arms as close together as possible and bend forward.
4. Hold at a comfortable position for 5 seconds.
5. Return to starting position and repeat several times.

Upper Back and Arm Stretch

1. Stand with your feet shoulder width apart.
2. Bring both arms straight forward, at a 90 degree angle with the floor.
3. Turning the palms of your hands away from you, interlock your fingers.
4. Pull your hands away from your body until you feel a comfortable stretch in your upper back.
5. Hold for 5 seconds.
6. Return to starting position and repeat several times.

This exercise may also be done in a sitting position.

Shoulder Blade Squeeze

1. While seated or standing place hands behind your head with your thumbs pointing toward the floor.
2. Pull your elbows back slightly as though squeezing your shoulder blades together.
3. Hold for a couple of seconds.
4. Return to starting position and repeat several times.

1. While in a seated or standing position raise both arms straight above your head, interlocking your fingers.
2. Turn your palms up toward the ceiling and gently pull your hands away from you.
3. Hold for 5 seconds.
4. Return to starting position and repeat several times.

Prevent Upper Back Pain

Poor posture is one of the primary causes of upper back muscle pain. Posture exercises, different yoga positions, or a Pilates workout can be a great way to increase mobility, strengthen back muscles and prevent back pain.

Do you spend most of the day at your desk?

For instant fatigue and stress relief try combining upper back exercises with some office chair exercise.

Keep at it! Pain prevention doesn't have an on and off switch. In order to get continual results you need to exercise regularly. Yes, that can be a pain in itself, but over time the benefits should outweigh the effort you put into it.