Upper Back Pain Exercises at Home

There is a multitude of helpful upper back pain exercises that can be done easily from the comfort of your home or even from your office desk. These exercises are usually simple and do not require much strength to complete. They serve to stretch the muscles in the upper back and promote blood flow to that area, which helps to reduce pain.

As you look for helpful upper back pain exercises, remember to take into account the reasons why you are experiencing upper back pain. If the pain is primarily muscle and tension related, the exercises below will be helpful. If the pain is related to a herniated disc or another spinal issue, these exercises would only serve to worsen the problem. Any severe or long-lasting back pain, or pain that comes well after a previous back injury, should be looked over by a doctor.

The first of these back pain exercises should be completed at home. Lie on your back on the floor, preferably with a towel or carpet to cushion your back. Bend your knees so that your feet rest comfortably flat on the ground and your back is flat against the ground. Use both of your hands to pull up first one knee to your chest, or as far as is comfortable, and hold for twenty to thirty seconds. Repeat with the other knee, taking a few seconds break in between. Finish by bringing both knees up with your hands at the same time. This exercise works best if it is repeated in the morning and at night.

Another exercise which involves lying on the ground is a lower back stretching exercise. Return to the position where your knees are bent and your feet and back are comfortably flat on the floor. Using your shoulders to anchor yourself, keep them touching the floor and rotate both of your knees to one side. Hold this position for about ten seconds, and then return to the starting position. You can then do the same in the opposite direction. This is also helpful to repeat two or three times a day, in the morning and at night if possible.

A final stretch that can be done while at the office is a lower back rotational stretch. While seated with your feet flat on the ground, facing forward, cross first your right leg over your left leg. Using your left elbow to brace yourself, twist your upper body around to the right. Return to the starting position and repeat in the opposite way, starting with your left leg over your right, bracing with your right, and turning to the left. Another simple seated exercise involves sitting up straight and pulling your shoulder blades towards each other. Hold this for about five seconds and then relax. You can repeat this type of exercise three or five times in a row and twice in a day.

These types of upper back pain exercises will both help stretch and relax your upper back, relieving tension and pain.