Have you ever had a doctor or friend tell you that if you want to get rid of your upper back pain, you need to exercise? But you didn't really like exercising or maybe their reasoning wasn’t compelling enough for you to listen, so you just went on living with upper back pain. And months later, you still have upper back pain and you start to think, maybe I should have asked why.
Maybe this is you. And maybe it’s not. Either way, strengthening the muscles of your back, shoulders, and stomach is amazing for relieving upper back pain. Why? Because these large muscles in the shoulder area and around the spine are used to support your spine. If you have weak muscles, your spine isn’t fully supported, and more often than not, that is why you experience pain.
Here are a few more benefits of exercising your upper body for upper back pain relief before we get started on a workout built specifically for you.
- Reduced muscle spasms and tension
- Improved blood flow, increased healing powers
- Better mobility
- Less anxiety and stress
- More confidence as you exercise and stretch daily
- A rush of endorphins from exercise
Now that you know why you need to exercise your upper body for upper back pain relief, here is a simple workout to get you started, built for beginners and more advanced exercise fanatics.
Tools needed:
- weights (any weight that challenges you)
- resistance bands
Pro tip:
How to pick the right weight: A good rule of thumb is if you can do 3 sets of 10 without it being too easy, you have the right weight. If you can’t complete 3 sets of 10, try a lighter weight and work up to a heavier weight. Try to take short breaks in between each set (15 to 30 second breaks).
Before and after your workout:
Remember to roll out on your Chirp Wheel before and after your workout for complete upper back pain relief.
Rowing
- Stand next to a chair or sturdy object for support.
- Pick up your weight (any size that challenges you) and place it in your left hand. Keeping a slight bend in the knees, bend forward at the hips a 45 degree angle. Maintain the natural curvature in your spine by drawing your tailbone down to the ground and engaging your core.
- Hold onto the chair or study object with your right hand.
- Begin “rowing” by extending your left arm perpendicular to your body then pulling the weight all the way to your side.
- Do 3 sets of 10 repetitions on both sides.
Face pulling
- Wrap a resistance band around a grounded pole or a resistance band clip that is drilled into the wall.
- Stand with your feet shoulder width apart and a slight bend in the knees.
- Grab each end of the resistance band and pull your hands up to your chin.
- Do 3 sets of 10 repetitions.
Shoulder blade squeeze
- Stand tall with your feet shoulder width apart.
- Let your arms hang down at your sides. Lift your chest up to the sky as you breathe in and ground down through the back of your body as you breathe out and simultaneously squeeze your shoulder blades together.
- Release.
- Repeat 3 sets of 10 repetitions.
Ceiling reach
- Stand with your back against a wall and your arms against the wall like football goal posts.
- Reach your arms up to the ceiling, touching your fingers together, then bring your arms back down.
- Do 3 sets of 10 repetitions. You can also try this while holding weights.
Arm extension
- Grab two weights or dumbbells (any size that challenges you) and place one in each hand. Keeping a slight bend in the knees, bend forward at the hips a 45 degree angle. Maintain the natural curvature in your spine by drawing your tailbone down to the ground and engaging your core.
- Start with both arms extended out in front of you perpendicular to your body. Then lift your arms out simultaneously a T shape.
- Do 3 sets of 10 repetitions.
Arm pull down
- Wrap a resistance band around a resistance band clip that is drilled into the wall.
- Kneel on the ground. Grab one end of the resistance band in each hand.
- Pull your hands to your chest. Release.
- Repeat 3 sets of 10 repetitions.
References
Davis, N. (2019, March 25). Try this: 17 exercises to relieve upper back pain, neck pain, and more. Retrieved from https://www.healthline.com/health/fitness-exercise/upper-back-pain-exercises#10-stretches
Ramsay Health Care UK. (2016, March 29). 11 Ways of relieving upper and middle back pain. Retrieved from https://www.ramsayhealth.co.uk/blog/orthopaedics/ways-of-relieving-upper-and-middle-back-pain#:~:text=As%20upper%20back%20pain%20is,back%20to%20help%20relieve%20pain.
Stretch 22. (2019). Effective benefits of doing upper back stretches for weightlifters. Retrieved from https://stretch22.com/effective-benefits-of-doing-upper-back-stretches-for-weightlifters/
