Dealing with back pain? try this (2023)

You can relieve upper back pain with a combination of dynamic stretching, strengthening exercises, and static stretching. Strengthening the core of the body can also help.

There! Neck and back pain getting in the way of your style?

Regardless of the source of your pain—hunched over a smartphone, sitting at a desk all day, or even an injury—stretching and strengthening exercises can go a long way in your recovery.

Below we have compiled 19 movements that will help you stretch and strengthen the muscles of your body:

• The neck
• Back
• upper back
• center back
• lower back

For best results, try incorporating these stretches and exercises several times a week.

how to warm up

First things first: Loosen up the muscles in your problem area with a dynamic warm-up that includes mobility exercises.

Before you start training, you need to prepare your muscles, ligaments and joints for the work ahead. so add somethingdynamic stretchIt can help you warm up. You may also benefit from a 5-10 minute cardiovascular warm-up, such as B. Walking, biking, or light jogging (1).

While static stretching, where you hold a stretch in one position for a period of time, helps restore and maintain flexibility and promote range of motion, it should be discontinued post-workout or incorporated into a more dynamic warm-up routine.2,3).

This is because prolonged static stretching (especially 60 seconds or more) can temporarily decrease muscle strength and endurance, reaction time, and overall performance (2,3).

If you want to add some static stretching to your warm up, try to limit your stretches to 10-20 seconds. If not, leave it until the training is complete.

Summary

Before you start training, do some dynamic exercises to warm up your muscles. Ideally, leave static stretching for after training.

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Dynamic stretches for the neck, shoulders, and upper back.

Choose a few of the exercises below and do them for 30 seconds to 1 minute each before your workout.

reinforce

Good for: Neck and upper back

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Upper Back Pain: The 14 Best Exercises and Stretches - Video Guide

1. Stand or sit facing forward. Start by tilting your neck to the right. You should feel the stretch from your neck to yours.capture muscle.
2. After a second or two, slowly turn your head counterclockwise.
3. Pause for a second or two when you reach your left shoulder.
4. Finish the rotation ending where you started.
5. Repeat these steps, rolling clockwise.
6. Repeat this sequence 2-3 times.

roll of shoulders

Good for: Shoulders and upper back.

1. Stand with your arms down by your sides.
2. Roll your shoulders back in a circular motion and complete 5 revolutions. Then perform 5 forward rotations.
3. Repeat this sequence 2-3 times.

arm circles

Good for: Shoulders

1. Stand with your arms out at your sides, parallel to the floor, palms down.
2. Slowly circle your arms forward, making first small circles and then larger circles. Do this 20 times.
3. Reverse the movement and do 20 more circles.

arm reach above head

Good for: Shoulders and upper back.

1. Sit in a chair, facing forward, with your feet on the ground.
2. Extend your right armover your headand get to the left. Bend your torso until you feel a stretch in your right side and shoulder.
3. Return to the starting position. Repeat 5 times and do the same with your left arm.

chair rotation

Good for: upper, middle and lower back

1. Sit sideways in a chair. Your right side should be against the back of the chair.
2. Keeping your legs still, turn your torso to the right and grasp the back of the chair with your hands.
3. detain yourotating torsostretching the arms further and further as the muscles relax.
4. wait 10 seconds. Repeat 3 times on each side.

cat-cow

Good for: middle and lower back

1. Start with your on all foursneutral collar.
2. Your palms should be directly under your shoulders and your knees should be directly under your hips.
3. As you inhale, tuck your pelvis in and round your mid back. Bring your navel closer to your spine and lower your head to relax your neck.
4. After 3-5 seconds, exhale and return to a neutral spine position.
5. Turn your face towards the sky and let your back sink into the ground. Hold for 3-5 seconds.
6. Repeat this sequence 5 times.

knees to chest

Good for: lower back

1. Lie face down on the floor. Bend your left leg and bring it to your chest. Hold for 5 seconds then release.
2. Repeat with the right leg.
3. Complete this sequence 3 times.

thoracic extension

Good for: upper and middle back

1. For best results you will need a foam roller or chair.
2. If you are using a foam roller, place it under thethoracic spine. Let the head and buttocks fall to the side. Extend your arms overhead to deepen the stretch.
3. When using a chair, sit facing forward and lower your torso over the back of the chair. Extend your arms above your head for a deeper stretch.
4. Hold any position for 5 seconds, then release. Repeat 3 times.

strengthening exercises

Strengthening the muscles of the back, shoulders, and neck is crucial to reducing and preventing pain. Select some of the trains below to get to them.

Some of these movements involve dumbbells or resistance bands, and others just use your body weight. If possible, choose a mix of both types.

line

Good for: upper back

Use a resistance band or take the averageWEIGHTLIFTINGto complete this move.

1. Attach the resistance band to a bar or other stable surface and grab each grip by extending your arms.
2. Pull the straps back by bending your elbows and keeping them close to your body. You should feel your back working.
3. If you're using a dumbbell, hold it in your right hand and lean against the wall with your left hand and arm extended.
4. Bend at the waist at a 45 degree angle, allowing the bar to hang down.
5. Keeping your neck neutral and your knees soft, pull the dumbbell up with your elbow bent.
6. Perform 2-3 sets of 8-12 repetitions.

pull face

Good for: Shoulders and upper back.

one firstresistance bandto complete this move.

1. Secure the band to a stable surface above eye level. Grasp each handle with an overhand grip.
2. Pull straight toward your face, open your arms to your sides, and squeeze your shoulders. Pause, and then return to the starting position.
3. Perform 3 sets of 12 repetitions.

scapula opening

Good for: Shoulders and upper back.

1. Stand with your arms at your sides and bring your shoulder blades together. Hold for 5 seconds then release.
2. Repeat 3-5 times.

wall angel

Good for: Neck, shoulders, and upper back

1. Stand up straightagainst a wall. You may need to step forward a bit to fully smooth your back against the wall.
2. Extend your arms to form a "T" on the wall, then bend your elbows to form a 90-degree angle.
3. Slowly move your arms up and down in a "snow angel" motion, making sure to keep them flat against the wall at all times.
4. When your fingers touch above your head, return to the starting position.
5. Make 3 sets of 10 repetitions.

Reverse fly with dumbbells

Good for: Shoulders and upper back.

1. Grab 2 light dumbbells and stand up straight, bent at the waist at a 45 degree angle, arms dangling.
2. Keeping your neck neutral and your gaze down, begin to raise your arms out to the sides and up.
3. Squeeze your shoulders at the top of the movement.
4. Complete 3 sets of 8 to 12 repetitions.

lat pulldown

Good for: Shoulders and upper back.

1. Sit or stand under a resistance band attached to a stable surface above you.
2. Pull the band down until your arms are parallel to the ground.
3. Stop down by pressingyour back,then back to starting position.
4. Complete 3 sets of 8 to 12 repetitions.

big house

Good for: middle and lower back

1. Lie on your stomach with your arms extended overhead.
2. Keep your neck neutral as you lift your arms and legs off the ground. Be sure to use your back andbuttocksincrease.
3. Pause at the top and return to the starting position.
4. Make 3 sets of 10 repetitionsexercise superman.

Post-workout static stretching

Try incorporating some static stretching once you've completed your workout.

breast lift

Good for: breasts and shoulders

For this route you need a port.

1. Walk through the door and rest your forearms on the door frame. Make sure your elbows are bent at a 90 degree angle.
2. Let your body weight fall slightly forward so that you feel a stretch in your chest and shoulders.
3. Hold for 10 seconds and then release. Repeat 3 times.

child's pose

Good for: shoulders; upper, middle, and lower back

1. Start on all fours on the ground.
2. When your big toes touch, spread your knees as far apart as you can and feel your buttocks return to your feet.
3. Sit up straight and stretch your arms above your head.
4. On the next exhalation, bend at the waist and let the torso fall forward between the legs.
5. Let your forehead touch the floor, widen your shoulders, and let your buttocks sink back.
6. Hold for at least 15 seconds.

mariposa

Good for: Shoulders and upper back.

1. Place your palms on opposite shoulders and bring your elbows together to touch.
2. Hold for 10-20 seconds and release.
3. Repeat 3-5 more times.

Obere Trapezdehnung

Good for: upper back and neck

1. While standing or sitting in a chair, take your right hand and place it on the back of your head. Take your left hand and put it behind your back.
2. Gently pull your head toward your right shoulder with your right hand.
3. Hold this for 10-15 seconds.
4. Repeat on the other side.

Levator-Scapula-Stretch

Good for: Neck and upper back

1. While standing or sitting in a chair, turn your neck 45 degrees to the left.
2. Fold the neck down (imagine looking in a shirt pocket). You can use your left hand for a longer stretch.
3. Hold this for 10-15 seconds.
4. Repeat on the other side.

When will the pain go away?

When you have mild discomfort or an acute injury, the duration of the pain largely depends on the cause of the problem and the type of injury.

You can usually see improvements in a few weeks to months as your muscles get stronger and your injury heals (4,5,6).

However, each person will have a different recovery process. In some cases, the advice of aPersonal trainerthat a specific training program can provide can be beneficial.

If you experience severe neck or back pain, you should see a doctor and refrain from starting any new activity.

Summary

Each person will go through a unique recovery process. If you need a specific treatment plan or have severe pain, consult a physical therapist or other health professional before starting a new exercise program.

When should I start exercising after an injury?

Returning to training too soon can make an injury worse and take even longer to recover. Therefore, it is important that you allow your injury to heal and slowly return to your normal activities.

It is best to avoid exercising until you notice an improvement in pain, stiffness, and swelling.

A good sign is when you can perform normal household chores and daily activities with little or no pain and your stomach is full or nearly full.freedom of movement.

If you're not sure, it's best to talk to a doctor before you start exercising.

Summary

It is best to avoid exercise until pain, stiffness, and swelling subside. Exercising too soon can make your injury worse and prolong your recovery process.

What else am I supposed to do?

While it's important to incorporate neck and back exercises into your routine, you should include a variety of strengthening exercises for good physical fitness.

Specifically, a strong core has been linked to less lower back pain because the core is involved in stabilizing the spine. The core includes the following muscles (7):

• transverse abdomen
• straight stomach
• internal and external obliques
• Erector spinae (back extensor) muscle
• multifidus

Several studies have linked core strength training programs to improvements in back pain (8,9,10,11).

Additionally, you may benefit from other at-home or professional therapies such as heat therapy (heat packs, hot baths, etc.), full-body stretches, over-the-counter pain relievers (such as ibuprofen or voltaren), and massage therapy. , IsAcupuncture.

finally if youwork at a table, try organizing your space ergonomically, which can help relieve pain and pressure in your neck and back (4).

Summary

A strong core can help reduce lower back pain. You may also benefit from home treatments or professional therapies, such as heat therapy, over-the-counter pain relievers, massage, or acupuncture.

the bottom line

Neck and back pain can be frustrating and debilitating.

In some cases, neck and back pain can be treated at home with daily stretching and strength training.

However, each person's recovery is unique and may require a long rest period before activity can be resumed. For many, seeking the advice of a physical therapist can further aid recovery.

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