Top 8 Upper Back Pain Exercises

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Back pain is a very normal and natural affair when you exert your body too much. back pain occurs when the muscles situated on the back are worked to the limit due to the strenuous jobs that a person has to carry out daily. Though back pain is a normal affair and goes after a good night’s rest or a few hour rest during the day it can turn out to be quite troublesome when you need to complete a job of work. There is no age factor when it comes to back pain though younger people have the ability to put it off longer than that of an older person. Back pain just requires a bit of rest to go away but if it persists there are a certain amount of exercises that help you fight this minor problem. Back pain exercises play a strong part in making your body more resilient to this troublesome problem.

Given below are a few well known upper back exercises that help you to get rid of an upper back pain fast:-

1. Knee to Chest Exercise:

Knee to chest exercise

The knee to chest exercise is a great free hand exercise which can be done and implemented into your set of exercises every morning. This exercise has to be done precisely as directed so that the upper back muscles are relieved of any unnecessary pressure which could result in a back pain at any point in the day. To do this exercise first lie down with your face facing the ceiling, now lift up your leg as high as possible and hold the knee with both hands and stretch for the best results. Do this simultaneously with both legs for a period of 30 seconds each and increase the time daily.

2. Lying Knee Twist:

Lying knee twist

The lying knee twist requires you to lie down the same way as the first exercise with your face facing upwards and cross your left leg over your right leg till it reaches the other side of the ground. Do this with both legs for again a period of 30 seconds each for the best results.

3. The Yoga Cat:

The yoga cat

The yoga cat is a great yoga exercise to get rid of upper back pain because it helps to stretch and relax the upper back muscles. Stand on all fours with your knees and hands on the ground and arch your back downwards while you look up to achieve the best results.

4. The Yoga Cow:

The yoga cow

Very similar to the yoga cat the yoga cow is yet again a great yoga workout to help relieve the pain in your upper back muscles and can be used effectively when looking for a quick way of getting rid of the pain.

See More:  Kegels Exercise For Men

5. The Cobra:

The cobra

The cobra is a great exercise for you to get rid of back pain and requires only a little bit of stretching to achieve the most desirable results. Lie down with your stomach facing the floor and arch your upper back and head upwards to fully utilise this exercise.

6. Restful Pose:

Restful pose

Back pain usually occurs due to over exertion of your back muscles over time and the rest ul pose is the best way to help relieve you of this problem. The easiest way to achieve this yoga exercise is to sit on your haunches and bring your head between your legs and spread your arms outwards.

See More:  How To Do Kegel Exercises

7. Touch Your Toes:

Touch your toes

Touching you toes for a period of time is the best way of getting rid of a back pain fast because it helps to stretch and relax those upper back muscles effectively.

8. Neck Exercise:

Neck exercise

The neck and the back are connected and if you have an upper back pain it will most certainly dominate your neck muscles as well so to deal with this problem exercise your neck by turning and twisting it clockwise and counter clockwise to achieve the most desired results.

See More:  Lower Back Strengthening Exercises

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