Long hours on the desk, sedentary lifestyle, and almost no concern for health ‚Äď these are becoming the common routine for everyone. This way of living may not seem harmful at the beginning but gradually, health issues start seeping in. Upper back pain, for instance, is a common health issue that can strike not just elder people but young adults too.¬†

The back pain can make even the simplest of task difficult. That’s why it is suggested to start upper body workout as soon as possible. There are plenty of back exercises for upper back pain you can easily do at home. All you need to do is learn the exercises for upper back pain and include them in your daily routine. 

In case you are a beginner and have no idea about the exercises for upper back pain, you are at the right place. Below are some of the best upper back pain relief exercises you can start from today. Read on: 

Top 5 Exercises For Upper Back Pain

  1. Neck Rotation

Probably the easiest exercise to reduce upper back pain, neck rotation can be done anywhere ‚Äď at home, gym, or even at the office. This dynamic workout stretches your neck and the cervical spine to alleviate any stress or tension. This is why it can also be done among other upper middle back pain exercises.¬†¬†

How to do it?

  • Stand or sit facing forward.¬†
  • Tilt your neck to the right and feel the stretch.¬†¬†
  • Your body should be straight with the spine and core engaged.¬†
  • After about 10 seconds, slowly roll your head in a counter-clockwise direction.¬†
  • Pause when you reach the left shoulder.¬†
  • Then complete the rotation. Do this neck rotation in clockwise direction.¬†
  1. Shoulder Roll

Both neck roll and shoulder roll are the best back exercises for upper back pain for beginners. Even kids can do these stretching exercises for upper back pain without needing an expert’s help. As the name suggest, you have to move your shoulders in clockwise and anti-clockwise direction during this exercise to reduce upper back pain. Let’s see its step-by-step guide. 

How to do it?

  • Stand or sit up straight.¬†
  • Keep your arms down by your sides and relax your shoulders. Make sure you maintain a straight body posture.¬†¬†
  • Now, gently roll your shoulder forward, lift them up and down in a circular motion.¬†
  • Do this for about 30 seconds and repeat in opposite direction.¬†
  1. Knee-To-Chest Exercise

This is a perfect blend of both upper back pain relief exercises and lower back pain exercises. A knee-to-chest workout targets your whole back and makes sure each of the muscles gets stretched. The exercise also boosts your spine’s flexibility and reduce stiffness in the body. To make it the best exercise for upper back pain, we would suggest to you lift your torso up to touch your nose to knees too. 

How to do it?

  • Lay down on your back.¬†
  • Now, bend your left leg and bring it to the chest. Hold it for 10 seconds and release.¬†
  • Repeat this move with the left leg too.¬†
  • To make this more effective, try to pull both your legs to the chest and raise your head to touch the knees with the nose.¬†
  • Hold this position for 10 seconds and release.¬†
  1. Reverse Dumbbell Fly

So far, we discussed the simple stretching exercises for upper back pain, it is time to raise the level a bit up. A reverse dumbbell fly is a great workout for upper back muscles and rear shoulders. Now, while it requires only dumbbells, you can include it in your workout at home as well. Also, since reverse fly targets the whole back, you can find in the list of both upper back pain left side exercises or upper left back pain exercises or even upper middle back pain exercises. In short, it is your answer to entire upper back pain. 

How to do it?

  • Hold two dumbbells in each hand and stand straight. Now, bend your body at the weight at a 45-degree angle.¬†
  • Your arms should be hanging and your neck should be neutral.¬†
  • Slowly, lift your arms to the side and push them back.¬†
  • Lower down the weights as you inhale.¬†
  • Do 3 sets of 12 reps.¬†
  1. Superman 

When you talk about exercises for upper back pain and posture, it is important to include superman stretch. It also targets your glutes, hamstrings, and abs ‚Äď making it not just the best exercise for upper back pain but also a good stretch for the whole body.¬†

Superman is also one of those exercises for upper back pain that is suitable for people of all fitness levels. So, do not worry if you have never performed any of the upper back pain exercises, this workout will be an easy task. Let’s see how to perform it: 
How to do it?

  • Lay on your stomach and extend your arms overhead. Your feet should be shoulder-width apart.¬†
  • Now, lift your arms and lefts simultaneously while keeping your neck neutral. While doing this, do not forget to engage your back, core, and glutes.¬†
  • Hold the position at the top for a few seconds and release the pose.¬†
  • Do at least 3 sets of 10 reps.¬†

Apart from the ones mentioned above, you can also try the following exercises for upper back pain: 

  • Trunk Rotation
  • Cat-Cow Pose
  • Overhead Arm Reach
  • Wall Angles
  • Lat Pulldown

Things To Consider

Before performing upper back pain exercises, you should keep the following things in mind:

  • Whether you are performing upper back pain exercises at home or at the gym, always start with a warm-up to prepare your body for the workout.¬†
  • Do not eat heavy meals before starting exercises for upper back pain and posture.¬†
  • Do not perform any high-intensity workouts as it can aggravate the pain and inflammation.
  • If you experience any unusual pain or discomfort while doing upper back pain exercises at home, stop in immediately and talk to a doctor.¬†
  • If your pain still persists after performing both upper back pain left side exercises or upper left back pain exercises, talk to a doctor to find if the pain is due to an underlying health condition or not.¬†

The Bottom Line

Performing regular exercises for upper back pain can dramatically improve your life as they don’t just alleviate the pain but also correct the body posture. However, if the pain gets severe, it is good to consult a health expert. 

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December 31, 2021

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