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Relieve Upper Back Pain with These Simple Stretches

Lots of people talk about low back pain, but what about upper back pain? If you suffer from upper back pain you may find it difficult to take a deep breath, and this can be caused by sitting forward (like at a desk) or doing a lot of lifting throughout the day. So, what’s the best remedy for upper back pain? Aside from regular visits to your chiropractor to get you in line again, you can try these exercises to get some pain relief!

The Golden Arches

Ok, not those arches, but the back arch stretch that you can do for your spine! This stretch helps to stretch your back muscles through moving your shoulder blades. To do this one, lie on your stomach with your face lightly resting on the floor. Put your hands down at your sides, making sure that your palms are facing toward the sky. Now, raise your shoulder blades by lifting your chest off the ground. This creates a curve that helps to give you a great stretch where you need it most! Hold for 10 seconds and then lower back down. Try repeating this five times.

Your Inner Cat

Ever notice how flexible cats are? They’re clearly onto something! Try this easy stretch by getting on your hands and knees on the floor. Now, round out your back by pushing it towards the ceiling. Lower your chin down as you push up, creating a c with your body. Hold for 10 to 15 seconds and then lower your body back down into your original position. Do this three times.

Your Seal Stretch of Approval

Now it’s time to channel your inner seal! Start by lying on your stomach with your crossed arms under your head. Lift your upper body and twist to your left keeping both hands on the floor. You should feel this stretch in your upper back but don’t go so far that you feel pain. These stretches should not cause pain so if you feel it at any point you need to stop. Now lower your body back down and do it again by twisting to the right this time. Do it twice more on each side.

Bring the Boom with the Broom

Have a broom lying around? Well, pick it up and incorporate it into your stretch! Hold the broom handle behind your back and hold it with your palms facing forward as you bring the broom to rest on your shoulders just under your neck. Imagine carrying a bucket of water on each end of the broom handle to keep it in balance and then twist for five to 10 seconds in one direction, release and repeat on the other side. Do it on each side twice more!

Make sure you check with your chiropractor before beginning any new program. They may have some ideas to add to this!

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Used under Creative Commons Licensing courtesy of Franca Gimenez

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