Stretches To Alleviate Your Back Pain (Part 2: Upper Back)

Posted on March 9th, 2016 by Orthopaedic Specialty Group

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Back pain is something that almost all of us will experience at one point or another. According to the University of Maryland, up to 80% of the adult population suffers from back pain, and it is the second most common reason for doctors visits. Before you book an appointment with your physician, see if these stretches provide any relief.

Stretches for Upper Back Pain

While not as common as lower back pain, many people experience soreness and stiffness in their upper back, shoulders, and neck. One of the main reasons for this is our society’s increasing dependence on electronic devices, which force us to keep our necks in a compromised position for long periods of time. If you are experiencing discomfort in your upper back area, these stretches may help alleviate some of the pain.

  • Shoulder Blade Squeeze. This can be done seated or standing. Sit (or stand) up tall with your back straight and squeeze your shoulder blades together as hard as possible for five seconds. Repeat ten times.

  • Neck Roll. You probably do this one on a daily basis, whether you realize it or not. Start by tilting your head to the left, until you feel a stretch in the right side of your neck. Now, begin rotating your head in circles in a clockwise direction. You should feel the relief on all sides of your neck. Do this for 30 seconds, take a rest, then repeat going counter-clockwise.

  • Behind-the-Back Neck Stretch. Stand with your arms by your sides, feet shoulder-width apart. Reach both arms behind your back, and grab your left wrist with your right hand. Gently pull your left arm away from your body and lower your right ear to your shoulder. You should feel a stretch in the left side of your neck. Hold for 20 seconds and repeat with the other side.

If after several weeks of stretching you feel no relief, it is time to consult a medical professional. Residents of Fairfield County, Connecticut don’t need to look any further than the orthopedic experts at OSG. With a fully devoted team of experts and locations in Fairfield, Shelton, and , we have everything it takes to alleviate your upper back and neck pain. Call (203) 337-2600 today to schedule an appointment.