Summary
If you're in need of a quick solution or remedy, here are the best exercises you can do to quickly relieve upper back pain:
- Cat Cow Stretches: Movements like spinal twists and cat-cow stretches enhance spinal flexibility, making daily activities easier and pain-free.
- Shoulder Rolls and Wall Angels: They strengthen back muscles, helping to correct posture and prevent future strain.
- Neck Tilts: Gentle stretches like child’s pose and neck tilts provide relaxation, easing stress-related muscle tightness.
Regularly performing these exercises can help prevent recurring upper back pain and improve overall spinal health.
What Causes Upper Back Pain?
Upper back pain has become increasingly common today. You may have experienced some pain at your upper back while staring at your desk, scrolling on your smartphone, or carrying your backpack.
The usual causes relate to either poor posture, strain of the muscles, or a lack of movement. Here are some common reasons for upper back pain:
- Poor Posture: Slouching or sitting in one spot for too long without proper back support.
- Tension in the Muscles: Stress and/or repetitive movements can lead to a feeling of tightness.
- Lack of Mobility: Not stretching or exercising regularly.
- Injury: Moving suddenly, accidents or using a poor lifting technique with heavy objects.
- Problems with Underlying Conditions: Arthritis, herniated discs, or other medical disorders.
Fortunately, there are quite a few exercises you can do to quickly relieve your upper back pain.
Warm Up Before Stretching Your Back Muscles
Before stretching, it's necessary to warm up your muscles to prevent injury and promote flexibility. Here are some warm-up exercises you can do to prepare your upper back.
Shoulder Rolls
Sit or stand tall. Roll your shoulders forward in a circular manner 10 times. Reverse the motion and roll them backward 10 times.
Arm Circles
Extend your arms straight out to the sides. Using your shoulders, make small circles for 15 seconds. After 15 seconds, reverse it.
Neck Tilts
Slowly tilt your neck to one side bringing your ear towards your shoulder. Hold for 10 seconds, then switch sides.
Best Exercises to Relieve Upper Back Pain Fast
Now that you're warmed up, let's get into the best exercises for immediate relief.
Cat-Cow stretch
This stretch promotes spinal mobility and relieves stiffness in the upper back.
How to do the Cat-Cow Stretch
- Start on all fours (hands under our shoulders and knees under hips).
- Inhale and arch your back while lifting your head (cow pose).
- Exhale and round your back while tucking your chin (cat pose).
- Complete this sequence for 10 to 15 reps.
Seated Spinal Twist
This stretch promotes spinal flexibility and reduces the stiffness in the back muscles.
How to do Seated Spinal Twist
- Sit cross-legged on the floor.
- Place your right hand on your left knee and gently twist your torso to the left.
- Hold for about 15 seconds and switch sides.
Wall Angels
This exercise strengthens the upper back and improves posture.
How to do Wall Angels
- Stand with your back against a wall, feet a few inches away.
- Raise your arms to shoulder height, elbows bent at 90 degrees.
- Slowly move your arms up and down, like making a snow angel.
- Do 10-15 reps.
Child's Pose
A great way to release tensions and stretch the entire back.
How to do a Child’s Pose
- Sit on your heels and reach your arms out in front of you on the ground.
- Lower your chest and forehead to the floor.
- Hold for 30 seconds and breathe deeply.
Shoulder Blade Squeeze
Strengthens upper back muscles and helps with postural correction.
How to do Shoulder Blade Squeeze
- Sit or stand tall.
- Squeeze your shoulder blades together, hold for 5 seconds.
- Repeat 10-15 times.
When To Visit A Doctor
Physical activity can be beneficial, but it is important to know when it is time to see a doctor. If the discomfort persists or does not improve, then you need to consult with a doctor for diagnosis and treatment options; particularly if you have numbness, tingling or weakness in your arms.
Conclusion
Upper back pain is common, but doing the right exercises can definitely help you feel better fast. Try these simple stretches and strength exercises to regain mobility and decrease tension; and make sure to continue practicing good posture, remain active, listen to your body, and see a doctor if your pain or symptoms persist.
FAQs
How do you make upper back pain go away?
Performing back exercises, stretches, and maintaining good posture can help relieve upper back pain. Using heat and ice packs, along with taking breaks from prolonged sitting, may also help. If your pain doesn't go away, consult a doctor.
What is the main cause of upper back pain?
The main causes of upper back pain include poor posture, muscle strain, and lack of movement. Sitting for long hours, carrying heavy bags, and repetitive motions can all contribute to tension and discomfort.
How do you release tension in your upper back?
Exercises such as the cat-cow stretch, shoulder blade squeeze, and seated spinal twist are effective for relieving tension. Additionally, deep breathing techniques and gentle massages can help relax the muscles.
What is the first aid for upper back pain?
Resting, using heat and ice packs, and performing gentle stretches can help alleviate pain. Over-the-counter pain relievers, maintaining a good sleeping posture, and finding a comfortable position can also provide quick relief.
