Upper Back Pain: 3 Stretches To Release Shoulder Tension And Improve Back Pain

Experiencing Back And Shoulder Pain? Try Stretching

Anyone who spends long hours working at a computer or standing will be familiar with back pain. Back pain affects close to 80% of working Americans and costs millions in missed days from work. Upper back pain can spread to the shoulders and cause tightness, pain, and tension. A daily stretching routine can relieve chronic pain and help slow potential spinal conditions. Try these 3 simple stretches to reduce unwanted pain and tension.

1.Side-lying windmill stretch

This stretch helps the trapezius, teres minor, and the thoracic spine. Lie on a flat surface, starting on the right side with knees stacked on each other. Both knees and hips should be bent at 90 degrees. Place the arms and palms together, similar to a prayer position, resting on the floor straight out in front. This is the starting position. Carry the top arm directly around the head in a windmill position and twist the torso to the opposite side. This movement must be completed with the legs still. The upper body should form a ëTí to complete the stretch. Hold for a few seconds, then return to the starting position. Try to complete 5-10 reps on each side.

2.Thoracic spine stretch

Persons with chronic upper back and neck pain may have a rounded upper spine and protracted shoulders. This stretch opens up the shoulders and chest while lengthening the spine. Expect to feel more relaxed and energized after this exercise. This exercise requires a chair, yoga box, or similar hard surface. Go on all fours in front of the chair, with legs hip-width apart. Place both forearms on the chair with elbows pointing away from the body. Shift all weight to the hips and let the chest drop closer to the floor. Reach the palms back to the shoulder blades and hold the stretch, keeping the forearms in position on the chair. Hold the pose for 60 seconds for 3 reps.

3.Try a child’s pose

The child’s pose is one of the foundational poses in yoga. A simple but effective exercise, the child’s pose stretches several muscles in the back and shoulders. On an exercise mat, kneel with the knees spread just past the hips and feet together. Then sit back on the heels and stretch both arms straight into the air. Fold the upper body forward, carrying those arms to the floor until the forehead touches the ground. Hold the pose for as long as possible while stretching the chest and shoulders to the ground.

Ease the tension, starting today

A tight upper back can cause shoulder tension. If the muscles are in one place for extended periods, stiffness and pain occurs. Stretching can release tension while improving posture and strengthening muscles. Try to complete these exercises at least 3-5 times a week. If chronic pain persists, the reason could be osteoarthritis or other spinal conditions. See a healthcare provider for a detailed assessment and treatment.