Upper back is also
known as thoracic back. The word thoracic refers to the upper portion
of the spine corresponding to chest and its surrounding. Very often
people complain of some uneasiness between their neck and lumber
spine. This uneasiness may turn in to intense pain in the upper back
if not taken care of.
So as and when you identify a pain
between the end of your neck to the beginning of lumbar spine, meet
the physician. For, it is very much viable to cure upper back pain
with exercises, especially in the initial phase of the problem. Also,
it is better to know the causes behind this malady before trying any
kinds of exercises for your upper back pain.
Causes for upper back pain are many but
the most common causes are related to the problems with soft tissues
like ligaments or irritation in muscles. It can happen to any body if
he keeps a wrong posture, lacks strength or has undergone a trauma
due to accidents. Moreover problems with joints connecting the
vertebra and ribs may also cause pain in the upper portion of the
But for those who are
suffering from pain in their lumber spine region there is nothing to
worry as there are a number of exercises that can relieve pain, much
to their solace. Moreover doing regular exercise can make them free
of this discomfort for good. Here are some of the best upper back
pain exercises meant to relieve pain as well as to keep upper back
Stand in the passage of a door and hold
its frame. Lean forward to tighten the muscles of your chest. Do it
for 15 seconds in one go. This should be done at least three times to
get the benefits.
Stand against a wall with your back
facing the wall. Put up your arms along the wall keeping your palm
facing outward. Now raise your hands up and down making your muscles
throughout the upper back and arms stretch.
Bent your elbows and keep your palms
facing outward. Now hold your arms up on the side of your body and
move your hands backwards as far as you can at least for 20 times.
Mid Trap Exercise:
Lie flat on your stomach placing a
pillow under your chest. Keep your arms at 90 degree from your torso.
Now squeeze your shoulder blades by raising your arms. You can also
lift a small weight. Do it at least 20 times.