Best 7 Upper Back Exercises to Reduce Muscle Pain [Simple And Easy To Do]


If you are trying to ward off some annoying muscle pain from your upper back, Try doing these simple upper back exercises for faster results.

Maybe you do not know this already; do you know that your upper spinal area need a lot of support from the muscles located around your shoulders, neck, chest, and back? So, if these muscles undergo periodic or daily exercises, the issue of neck pain or back pain will not be a problem anymore

The most important thing to take away when you are trying your upper back exercises consistently is that, it makes your muscle works better and makes it stronger and able to support the spine.

There are different ways you perform your exercise session, but if you are just starting out to build your upper back, an exercise session of 15 to 30 minutes a day is advisable. and if you are already working out your upper spine you may increase your upper body exercise session to suit your strength.

You can run this session like 2 or 3 times each week, experts say.

Remember to consult your doctor if to go ahead with such exercise especially if you are already experiencing the upper back muscular pain

Best Upper Back Exercises

Isometric Back Exercises

According to Nick Shamie, MD, professor of orthopedic surgery and neurosurgery and chief of orthopaedic spine surgery at the University Of California Los Angeles School Of Medicine says:

Isometric Back Exercise are exercise where you push against resistance without moving your muscle. According to his research, this type of exercise is great to strengthen the supporting muscles around the neck, and part of the upper back.

Here is one example to help you understand the above meaning:

In this isometric back exercise example, we will use our bare hands to help strengthen our neck muscles and also prevent upper back pain

Dr. Shamie says to look straight ahead and put your palm on your forehead, Keep the neck steady and push with your palm; resisting with the muscles of your neck. Repeat the same process with the sides of your head, both left and right, then use your fingers to resist pressure from the back of the neck. Each time, make your resistance to last for about 10 seconds, and then relax.

Do 5 to 10 repetitions per side.

Other Upper Back Exercises

back ecercise

Here are some more additional upper back exercises you should be doing to get rid of your nagging upper back pain

The Arm Reach Exercise: To do this exercise, you need to lay straight out on the floor, with your neck parallel to the floor. The gently Lift one hand and stretch the arm out in front of you, parallel to the floor also, not raising your head.

Hold for 5 seconds then return your raised hand back to the floor.

Do 5 to 10 repetition then changed to the other arm and repeat.

The Thoracic Extension Exercise: Get a chair and sit at the edge, clasp your hands behind your head and gently start arching backward until you are able to see the ceiling or the sky (if you are outside) Repeat this thoracic Extension for about 10 to 15 times.

The Arm Slides Exercise: You need to find a wall to stand against if you are going to perform this exercise correctly.

With your elbow and wrist firmly pressed against the wall, slowly and meticulously slide your arms up as high as you can, still pressing your elbow and your wrist on the wall then slowly again slide your arms back to its original position. Repeat this exercise for about 10 times

The Butterfly Exercise: Let your palm be on your shoulders, keep them in place and let your elbows come together until there is a stretch in your upper back. stay in this position for about 5 – 10 seconds, then return to your starting position. Repeat this process 10 times

The Shoulder Roll Exercise: Slowly roll your shoulders forward, making a circle like position, then after rolling the shoulder forward for about 30 seconds, reverse the direction backward, Repeat this process 10 times.

Aerobics Can Prevent Back Pain, Too

According to Dr. Shamie, Blood flow is vital for the sustenance and integrity of the body’s spinal disks, and improving that blood flow through aerobic training will keep the spinal disks healthy. This is why engaging in aerobic exercises should be a constant/daily plan to prevent back pain

Keeping to the above upper back exercise tips and working out on a regular exercise pattern that focuses on your upper back muscles should help you ensure that you reduce your risk of having upper back pain for years to come.

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