Physical Therapy Stretches For Upper Back Pain
If you are dealing with upper back pain, physical therapy can provide several effective exercises and stretches to help relieve your discomfort. A PT may even create a treatment plan for you that includes at-home exercises to continue rehabilitation and reduce the risk of future injuries.
One of the best ways to improve your posture is by stretching regularly. This will strengthen the muscles in your shoulders and neck while loosening any tight ones. Furthermore, stretching increases mobility and helps avoid injury.
Flexing your shoulders and neck muscles will reduce strain on your spine, keeping you comfortable while working at a computer or other tasks that require prolonged sitting. Massage therapy may also be beneficial in relieving upper back pain.
Doorway stretching or pectoral stretching is an effective way to increase your flexibility and relieve upper back pain. Simply stand in a corner or doorway, place your hands on the wall slightly above your head, lean forward and hold for 30 seconds.
A lymphatic massage can help increase blood flow to your back and loosen any tight muscles that could be causing you pain. You can self-massage with a foam roller or ball, have someone perform the massage for you, or ask a physical therapist for assistance.
Butterfly wings are an effective stretching exercise for people suffering from upper back pain. This stretch stretches the shoulder blades, chest and head in a gentle but effective manner to reduce discomfort in your shoulders and back.
Sitting with your legs crossed and hands behind your head is another stretch that can help improve posture. This exercise is ideal before visiting a physical therapist for upper back pain.
Chair twists are an effective exercise for relieving upper back pain and improving posture. Doing these exercises regularly will help your body adjust to the change in position, so that sitting at your desk no longer causes as much back discomfort.
Standing arm stretches and arm slides are great options for office workers who spend a lot of time at their desks. These stretches can easily be done from home or the office, as long as there’s free space available.
Maintaining your own desk and equipment to help you sit properly is an effective way to reduce upper back pain. Selecting an ergonomic office chair that supports your back and neck is another smart way to guarantee you’re not overextending or inflicting harm while at your desk.
Physical therapists can work with you to improve your posture, reduce stress on the spine and eliminate upper back pain by increasing mobility and strengthening weak muscles. This may enable you to stay at work for longer periods of time while decreasing the need for doctor visits for back pain relief.
