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Upper back pain exercises

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upper back pain exercises

The upper back pain exercises shown below are relatively simple to perform. On their own, they may seem trivial, but when performed from start to finish, you will notice a marked improvement in mobility and decreased discomfort.

Before attempting these exercises to alleviate your upper back pain, remember that not all of these will be suited to each individual.  Some may be either too challenging, or not challenging enough.  Consult with your health professional as to the appropriateness of these exercises for your particular injury of condition.

People complaining of upper back pain, whether they realise it or not, will most often be referring to pain in the region of the thoracic spine.  The thoracic spine is made up of 12 vertebrae that sit roughly from the level of your belly button, to the junction of the neck and shoulders.  When viewed in profile, it is the convex curve between the two concave curves of the neck and lower back.

The thoracic spine is subject to a lot of slouching. Thus, the discomfort people feel in this region is due to over-stretching of spinal ligaments and excessive compression of the intervertebral discs.

Below is a series of thoracic spine stretches and mobility exercises.  Patients often ask, “How often should I do these exercises?”  The build-up of postural discomfort throughout the day usually prompts alleviating activity in the afternoon and early evenings.  Since upper thoracic discomfort is largely postural in aetiology, it makes sense that performing these exercises at the end of the day would be ideal.

If one was really wanting to address postural strain and discomfort however, it would be far better for one to integrate these spine sparing activities more routinely.  Rather than pressure oneself to perform a certain number of sets and repetitions daily, perform these exercises regularly throughout the week either in anticipation of the onset of thoracic pain, or at the moment pain arises.

*DISCLAIMER: This discussion does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained in this discussion are for informational purposes only. The purpose of this discussion is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read in this blog.

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