Upper Back Pain Exercises
The upper back is also called the middle or thoracic back. It is located at the bottom of the neck, reaching all the way to the top of the lumbar spine. The upper spine consists of 12 vertebrae that attach to the ribs, forming a protective barrier to the internal organs such as the heart, liver, and lungs. Upper back pain can occur for a number of reasons, including muscular irritation from overuse, poor conditioning, and trauma.
Strengthening exercises are essential for relieving the pain from upper back distress. This may include a combination of weight lifting and stretches to strengthen the upper body for proper posturing. It's important to follow the instructions of your back specialist to avoid further injury or damage to painful muscle tissue.
Exercises/Stretches which your therapist may prescribe include:
- Thoracic Extension - Sit on a chair. Clasp both arms behind your head, gently arching backwards and look up. Do this ten times.
- Scapular Squeezes - In a sitting position with your arms at your sides, gently squeeze your shoulder blades together. Hold this for five seconds at a time.
- Arm Slides - Stand against a wall, and place your elbows and wrists against the wall. Slowly slide your arms up as high as you can. Try and keep both your elbow and wrists against the wall. Repeat three sets of ten.
- Pectoralis Stretch - Stand in a corner or doorway, and place both arms on the wall slightly above your head. Slowly lean forward until you feel a stretch in the front of your shoulders and hold for 15 to 30 seconds. Do this three times.
- Thoracic Stretch -
1. Sit down on the floor, with your feet straight out in front of you. Hold your mid-thighs with your hands. Slowly move your head/neck as to curl toward your belly button. Hold for 15 seconds. Repeat three times.
2. Point your right elbow and shoulder forward while twisting your upper body to the left. Hold for 15 seconds. To stretch your left side, point your left elbow and repeat as mentioned.
- Mid-Trap Exercise - You'll need a flat firm surface and a pillow for this exercise. Lie on your stomach, place the pillow (folded in half) underneath your chest. Your arms should be straight out at your sides, thumbs pointing to the ceiling. Raise your arms towards the ceiling, which squeezes your shoulder blades together in doing so. Repeat three sets of 15. Once your strength increases, add a can of soup or small weight to your hands for added benefit.
Other exercises to strengthen the upper back include push-ups. Push-ups can be easily modified to fit your fitness level. The key to successful upper body strengthening with push-ups is to avoid arching the back, or allowing the back to sag, as this can cause pain to the lower back. Shift the burden of weight to the core of your body by contracting the midsection.
In addition to strengthening exercises, many physical therapists recommend our Personal Therapeutic Ultrasound System for ultrasound therapy to enhance blood flow deep in the muscle tissues.
An Inferno Wrap Energy Device for the back is one of the most helpful tools for a wide variety of painful back-related problems. Through the use of the patented Energy Web, soft tissues are safely and gently heated- increasing oxygen and nutrient rich blood flow within the treated area. Your body's natural response to this increased temperature is to try to maintain a condition of homeostasis in a balanced environment (basically, your body increases blood flow to the heated area in an attempt to drop the temperature). With the rapid increase in blood flow to the area (a term known as vasodilation), there is an increase in the supply of oxygen and nutrients to injured cells, and toxins are flushed out (including lactic acid, commonly found in trigger points)- both of which promote healing. Our Inferno Wrap for the Back provides effective, non-invasive, non-addictive pain relief with no side effects.
Our Cold Compression Wraps are recommended as a top therapeutic wrap by Leading Health Institutes like the Cleveland Clinic, several professional sports organizations, and countless medical professionals. That's why we sell them- they are the best money can buy! We have noticed over time that our customers are so fond of our "Freezie" Cold Compression Wraps that they are frequently coming back and ordering a second one- this way, they can have a spare frozen one in the freezer while wearing the other. "Freezie" Wraps are becoming very popular with baseball and soccer trainers, and the wraps can be conveniently stored in a cooler for quick application on the field when needed.
Ultrasound Therapy is also a helpful tool for pain treatment and prevention of back problems- having a portable Ultrasound device at home is a powerful, effective, and convenient treatment tool. If you have symptoms, or are recovering from a back related injury, using Ultrasound on a regular basis before your activity or throughout the day will help relax your muscles, diminish pain and inflammation, soften scar tissue and contribute greatly to the healing of your injury.
If you suffer from pain after certain activities or movements, use Ultrasound Therapy when you complete the activity, and then rest. Limit the application of Ultrasound to a couple of treatments per day (the manual which comes with the unit will recommend treatment frequency depending on your injury/condition). In between Ultrasound treatments, maximize your pain relief and injury recovery time by using the Inferno Wrap. Proven Performance, Proven Relief - only found at MendMeShop.com! If you have been given a treatment plan by your healthcare professional, make sure you adhere to it to ensure pain free living. Ask your healthcare professional about how you can add MendMeShop products to your treatment routine! In general, people who are committed to their therapies and exercises will have the best medical outcomes.
Do you have more questions?
We encourage you to contact our office directly with any questions you may have or advice on treating your back injuries, whiplash injuries or sciatica. You can be assured all your questions will be answered in a thorough and courteous manner by our trained staff.
Feel free to email us at contact@AidMyBack.com.
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