Last week we talked about 4 stretches to help alleviate low back pain. So, this week let’s talk about how to help alleviate mid and upper back pain with a few stretches.

Upper back pain can cause you to alter your breathing habits or toss and turn all night long resulting in little to no sleep. Causes of upper back pain can be due to multiple things. Posture, sitting too much, trauma, lifting heavy objects, or acid reflux (see blog about how to help)

1. Wall Angels

Stand with your back against the wall. (Make sure your butt and upper back are both touching the wall.) Press both arms against the wall, elbows slightly lower than your shoulder height. Make sure your hands and elbows are both touching the wall. While still touching the wall bring both arms up over your head. Then return to starting position. Do this 10-15 times. *If you’re not able to bring your hands up over your head, just go as far as your comfortable. (Make sure when you are moving your arms you do NOT jut your head forward.)

(Not the most flexible… I should have him work on these more often!)

2. Doorway Stretch

Standing in a doorway or next to a wall, take one hand and place it on the wall or door frame. Slowly lean forward and away from your hand. This will stretch the front of your chest and open up your upper back. Making sure you keep your shoulder back behind you. You will hold this stretch for 10-15 seconds, 2-5 reps. Repeat on opposite side.

(Maybe he is irritated I waited till 9 pm on a Sunday night to take photos?)

3. Shoulders Back

While standing with feet together, bring both hands to a clasp behind your back. Slowly extend arms away from your body, while puffing your chest out. Go as far as you feel comfortable and not lifting your shoulders up.

(This one was super hard for my husband. Being a golfer, he has injured his shoulders several times…. Good thing his wife is a chiropractor! 😂)

4. Anterior Shoulder Stretch

Start by placing your right arm across the front of your body. Place your left hand by (or on) your elbow and pull your towards you. You will start to feel a stretch in your upper right shoulder blade area. Repeat on opposite side.

*As with all stretches, only go as far as your comfortable. If you stretch too much, it can make you hurt or exacerbate the problem. 

Ask Your Chiropractor

Ask your chiropractor which stretches would help with your upper back issues. Sometimes correcting a pain cycle is as simple as correcting your posture with chiropractic adjustments and being mindful of your posture. Sitting ergonomics also plays a key role in posture and pain. Also, have you chiropractor check your leg length. Being balanced can play a huge part causing pain anywhere in your body!

~Dr. Lacey~
Carder Chiropractic Clinic, Inc.
El Reno, OK 73036