Check out our favourite stretches at The Physiotherapy Place to help you treat your upper back pain. If you are someone who suffers from upper back pain or get muscle ache between your shoulder blades then you can try these stretches that I often give to patients with the same symptoms. These stretches, along with good posture, will ease the tension in your upper back and help to keep the muscles relaxed.
Upper Back Pain Stretch 1
Sit upright with your arms folded across your chest. Lengthen through the spine by extending upwards through your head and neck. Keeping your hips flat on the seat, slowly turn your body as far as you can to the left and then as far as you can to the right. Repeat 10 times each direction.
Stretch 2
Stand at a doorway with your arms up at shoulder height and your elbows bent at 90º. Place your arms on either side of the door frame and gently lean your body forward to feel a stretch across the front of your chest. Hold for 30 seconds and repeat 3 times. This stretch will help loosen the muscles across the front of the chest which will take the pressure off the upper back.
Stretch 3
If recovery from your upper back pain still isn't progressing as you hoped it would then it could be because there is stress being placed on it from an adjacent part of the body.
This can commonly happen from having lower back tightness, which places additional stress on the upper back as it tries to compensate for the lack of movement in the lower back. I usually always treat the lower back at the same time as treating the upper back itself.
Try this stretch for lower back tightness. Lie on your back with your knees bent and feet flat on the ground (or bed). Keeping your shoulders flat on the surface, gently drop your knees to one side until they come to a natural end point, and then repeat to the other side. Continue this movement for 10 times to each side.
How Often Should I Stretch My Back?
Ideally these stretches should be performed each morning and evening whilst your symptoms persist. If you are consistently stretching for 2 weeks and there is no change in your upper back pain then there is likely an underlying issue that needs to be addressed so an assessment and treatment from a Physio should be sought. Once your back pain has resolved, these same stretches performed once per day will be beneficial to maintain a healthy spine and prevent recurrence of your symptoms.
If you want to find out more about how we can help you here at The Physiotherapy Place, arrange a time that one of our Physio's can give you a call here or book an appointment here.
FREE Physio E-Book - 8 quick and easy tips to help your upper back pain and stiffness
There are lots of people out there who assume they just have a 'bad back' that they have to live with. Some who seek help from their GP will be prescribed rest and painkillers, but most of the time, this will not solve the problem.
Here, you'll find our top 8 tips on supporting your back, reducing stress on it and keeping the tissues in your back strong and healthy.