What Is the Best Way to Get Rid of Upper Back Pain?

We commonly associate pain with injury or trauma that we have experienced. However, the neck and upper back pain usually seem to come out of the blue. These two can get very uncomfortable and usually last quite a while.

The American Chiropractic Association reports that half of all working American adults suffer back pain. Those numbers are shocking but not as shocking as the next. According to another study, 60 percent of Americans will keep information about having chronic pain from their doctors or health professionals.

One of the most common pains that most Americans suffer from is upper back pain. Here are some ideas on how to get rid of that persistent pain interrupting your life.

Take Breaks

Most of the time, upper back pain comes with neck pain, resulting from staying in the same position for long. You may be spending many hours at work working on the computer or at home using your phone. One of the ways you can ensure that the pain reduces and does not worsen is by taking breaks often. You can take a short walk to help relieve the pressure.

Another strategy is to remember to keep your phone or tablet at eye level as often as possible. It will dramatically reduce the pressure on your neck and upper back.

Exercise

Exercise is excellent for your whole body because it boosts well-being; it is great for your upper back and improves blood flow. Improved blood flow ensures that the discs in your back are well nourished.

You can also do exercises that target the upper back. These will work to strengthen the muscles in the upper back and help relieve any pain or tension. Some of these exercises include arm reach, arm slides, and hyperextensions.

Stretches

Stretching will address much of the pain that may be coming from your muscles being too tight. Because a lot of back pain stems from tautness, stretching can deliver outstanding results. Here are some stretches you can try on your own:

Shoulder roll: Roll your shoulders backward, starting with big circles and going to smaller ones about ten times. Afterward, roll them forward, doing the same movement.

Butterfly: Put your hands on your shoulders, your left hand on your left shoulder, and vice versa. Bring your elbows in as if you want them to touch until you feel a stretch on your upper back. Hold that position for five to ten seconds and then repeat ten times.

Yoga

Yoga is a powerful activity to engage in because it combines both exercises and stretches. It would be best if you found a good yoga class where you can learn all the movements. Once you learn all the movements, you can do it in your home without hurting yourself or causing more harm.

Sleep

How and what you sleep on can also impact your upper back health. When you sleep stomach-down, your neck muscles will often overstretch. This can cause your neck and upper back pain to get worse. Try to sleep on your back or side. Also, getting a medium-firm mattress can do wonders for your back. Correcting these two will ease your upper back pain more than you think.

For more on the best way to get rid of upper back pain, visit Back and Neck Pain Centers at our offices in Seattle, Bellevue, or Tukwila, Washington. Call (206) 233-0818, (206) 772-0088, (425) 649-9335, or (425) 243-1200 to book an appointment today.