Four Simple Exercises For Upper Back Pain Relief

Source: Flickr/skatoolaki

Yesterday, I read an interesting article about text neck on Today’s Health.

Chiropractor Dean Fishman told that more and more people come to him to get relief from upper-back pains caused by excessive use of gadgets like smart phones, laptops and tablet computers.

What I found very disturbing is that his youngest patient was a 3-year-old toddler who played too much games on an electronic device!

Spending hours hunched over your smart phone or laptop every day is going to lead to weak and overtaxed muscles in upper back and eventually pains in the upper back, neck and even elbows and wrists.

The first thing to do for upper back pain relief is to check your posture repeatedly during the day and take frequent rests. Don’t let your neck hang like the guy’s in the picture on the top left!

Exercises For Upper Back Pain Relief

There are also some simple exercises you can do during the day to counteract the hunching tendency. The idea is to first stretch the tight chest muscles and then strengthen the upper back muscles.

I found a video by Scott Malin and Cory Brusseau demonstrating two simple chest stretches and two strengthening exercises for upper back and shoulder muscles. Remember to keep your shoulders down!

My exercise tube hanging in my door.

It’s a good idea to have a pair of resistance tubing with handles both in your office and at home. I have a resistance tube always hanging in my door and I do rows as often as often as possible during the day to counteract my hunching tendency.

I hope you find some upper back pain relief with these simple exercises. However, if you have suffered from upper back pain for a long time, it’s going to take some time before you “feel” results.

P.S. Resistance tubes with handles are a convenient and inexpensive piece of home exercise equipment. Grab your pair on Amazon.

Best Wishes,