Back Stretches for Upper Back Pain

I wonder sometimes what to consider today's sedentary lifestyle replete with desktops and laptops - a boon or bane. Computers are a boon for obvious reasons and bane too for fabulous and obvious reasons like neck pain, back pain and the like. Yes, all thanks to the computers, 7 out of 10 of us have either back problems or neck problem or strained eyes. It becomes extremely vital for those who are prone to back problems to do some back stretching exercises. In the text to follow we will be dealing with back stretches for upper back pain, in particular.

Exercises for Upper Back Pain

All you have to do is to be determined and you should have the urge to reduce your back pain and then there is no dearth of stretches and exercises towards back pain relief.

Exercise/ Stretch #1
The best part about these back pain exercises is that many of them can be done sitting in one place. So you can do them even when you are at work. This first one is amongst them. Start off by crossing your arms behind your head. Use this locking to put pressure on your head, by bending forward. The vital thing to remember here is to bend from upper back, instead of the head and neck. Hold the position and follow that by arching your back and then gradually get to your original position.

Exercise/ Stretch #2
Normally these back exercises and stretches can be done without equipment, but if you can get hold of equipment, it is not a bad idea either! In this exercise therefore you will need a Swiss ball. After you have got hold of the ball, lie on top of the ball, with the mid portion of back in contact with the ball. You will then have to bend carefully and let your body sink into the ball. Now, open you arms and legs a little bit to get support and then hold this position for a couple of minutes. This is one of those good back strengthening and stretching exercises.

Exercise/ Stretch #3
Another back stretch for upper back pain is as follows -

• Stand up, erect and place your left elbow, bent at a 45 degree angle, in front of your body.
• Then follow the first step by gently pressing on your elbow closer to your body using your right hand.
• Hold the position for 5 to 10 seconds and then release. Repeat with right elbow.

The trick in this upper back pain exercise is to force the arm further across your body.

Exercise/ Stretch #4
Here is yet another answer to how to stretch the upper middle back. What you need to do here is you start off with standing erect, with feet hip width apart. Remember that toes have to point forward. Follow that by reaching out both arms in front of you and then clasp them together. Now with arms in front of you, turn your palms in a way that they will face forward and then hold this stretch for around 30 seconds. When you are looking at stretching exercises for back, you cannot ignore this one!

Exercise/ Stretch #5
This is great for those who do a set or two of chin ups prior to the heavy duty training. Turn this into one of those back stretches for back pain. What you can do is do the chin ups as usual. However, at the end hold this position at the bottom position for around 20 seconds. It will help stretch your upper back and entire upper body.

Apart from back pain as result of long working hours and the like, these back stretches for upper back pain will also result in reduced risk of injury. Plus stretching your back will keep it in a good shape as well! So for best results, do them regularly, even if it is just a part of keeping the back pain at bay! Take care! Don't back off from back pain!