Inversion Table Guide

Upper back pain is usually the result of bad posture or strained muscles. This is usually accompanied by neck and shoulder pain. While most people turn to medication to alleviate their discomfort, there’s a healthier way to get upper back pain relief. You can exercise your way out of it!

Here are 5 incredibly effective exercises you can perform to get relief for upper back pain. Just a warning: before you make any changes to your exercise routine, consult your doctor first.

The Shoulder Shrug

You might already have an idea how this works, just by looking at its name. To perform this, simply stand straight with your arms at your side. Gently raise and lower your shoulders, whilst slowly breathing. Repeat this 10 times.

Rowing Exercise

You will need exercise bands and a comfortable chair to perform this. Anchor the bands somewhere in front of you and hold one in each hand while sitting down. Keep your forearms vertical and your elbows bent at 90 degrees (keep them at the same height as your shoulders). After assuming that position, start pulling the bands toward you as if you were rowing a boat. As you do this, press your shoulders together. Repeat this 10 times. For best results, do 3 sets.

Arm Slides

Stand with your back straight against the wall. Raise your arms until your elbow is level with your shoulders. Make sure that your elbows and your wrists touch the wall. Now, slowly slide your arms up above your head as high as you can and then slide them down. Repeat this 10 times. Again, for best results, perform this in 3 sets. This exercise can also be done while sitting down.

Scapular Squeeze

Stand straight with your arms at your side. Relax your shoulders and don’t rest your weight on your lower back. While keeping your arms at your side, press your shoulder blades together. Hold this position for 5 seconds then relax your shoulders again. Repeat this 10 times. Do 3 sets. Just like the previous exercise, this can be done while sitting down.

Pectoralis Stretch

Stand facing a doorway with your arms above your head and your hands on the wall. Slowly lean forward (as if you were doing push-ups) until you feel the front part of your shoulders stretch. Hold this position for about 15 to 30 seconds. Repeat this step 3 to 5 times.

After performing any of these upper back pain relief exercises, you should start feeling much better. Do them regularly to keep pain at bay and to help you maintain good posture.