Upper Back Pain Exercise

You're here looking for upper back pain exercise because, like me, you probably feel pain and tension after working on a computer for most of the day.

That pain you are feeling may be due to a few things.

1. POSTURE

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We all get lazy at times, tired, and start slouching. It's much easier to let ourselves go until we start feeling that pain and tension in our upper back and neck.

Then it's time to sit up straight, push your bottom up against the back of the chair and stack your shoulders up over your hips and ears over your shoulders. Use a pillow if you need to.

Check out this article for ways to improve your posture and strengthen your upper back.

2. COMPUTER SET UP

Your work space set up may be contributing to your upper back pain.

Is your chair the right height?

Too high or low may contribute to your slouching or straining to look up. Try the new exercise ball chairs and find out how they can strengthen your core and help you sit better all at once. They are also height adjustable.

Is you screen too high?

Your screen should be set up just below eye level for optimum height and distance about 12 inches away. What about keyboard and mouse?

When I rest my hand on the keyboard I start to feel tension. Let your fingers work on the keyboard keeping your wrists and forearms straight and parallel to the floor.

When you use the mouse, set your hand down and move the mouse with your wrist not the whole arm.

3. MUSCLE WEAKNESS/TIGHTNESS

Get up and do some upper back pain exercise stretches or do it in your chair every hour. One of my favorites;

Side Stretch or Mermaid

Standing or sitting with good posture place one hand at the back of your head and lift that elbow as you reach the other hand down your side to the floor.

Move straight sideways exhaling as you reach down, inhale come back up to start. Repeat for 4-6 times on each side.

Muscle Weakness can be alleviated by practicing upper back pain exercise regularly with Pilates and some of those found in the new Shoulder Ebook available here.

Working on pulling upper back pain exercises are some of the best ways to strengthen the upper back and shoulders.