Upper back pain

Sarahb29

I'm wondering if there's any exercises or stretches I can do for upper back pain, I have it constantly and it's about one of the only problems I haven't been able to get better or resolve. I work in an office so I am sitting a lot, then add on looking at my phone or laptop at home and it's a nightmare. I have a toddler so I can't really go to the gym on a consistent basis, so I'd like something I could do at home.

Anyone have any tips or tricks for this?

cstehansen

The only suggestion I would give is get a stability ball to sit on. If used properly, those can really help with posture which will likely help with the pain.

As a note of caution, if you have never used one, don't try to use it for a long period right out of the gate as it will work muscles in ways you are not used to and may end up making things worse. You may not even realize how much you are using those muscles until it is too late. Try just 15-20 minutes at first and work your way up from there.

They are pretty cheap and can be found in lots of places like Walmart, so you don't have to go to some fitness store.

After a while, your posture may improve so you don't have this problem even when sitting on regular chairs/couches/etc.

RowdysLady

any Physical Therapists out there? My nursey background doesn't help much... but on a personal level I hurt my back between my shoulder blades not too long ago and a lumbar support in my chair helped but I moved it up a little to support my mid back vs the lumbar area instead and I rolled my shoulders forward a lot which helped. I also switched sides of the bed to give my body a "new perspective" for a while. (luckily Rowdy is very accommodating like that and doesn't care which side of the bed he's on; only cares that I'm comfortable.)

I would imagine, depending on what the issue is and where it is in your back would depend on options for self tx. Hopefully someone smarter than I in this area will be able to help you out. Ortho was never my area...

JessicaLCHF

My therapist recommended getting in wall push up stance and "walking" right or left along the wall. I'd think anything that stretches that area would help, too.

603PIPER

I deal with upper and lower back twinges all the time from the ballistic vest and duty belt at work, adds an extra 40lbs not perfectly even. I see a chiropractor on a regular basis to keep everything in line. So firstly I would recommend finding a chiropractor to see what may be bothering you.

As for upper back stretches, if you have a support beam in your basement, or a street sign, some type of planted pole that you can grab onto with both hands. Grab on with both hands, and let your body fall back until you feel the stretching in the center of your back.

Another thing that helps with the prevention, is trying to get up once or more an hour and walking around for a couple minutes just to keep things moving. Also keeping things balances by doing core exercises to help keep things strong will benefit greatly as well.

Hope this helps!