Introduction to upper back pain
Upper back pain has a lot to do with the chest as well. When the curvature of the upper part of the back increases, then chest will collapse over the stomach and after years of this, the muscles at the front of the spine will tighten and it will be very difficult for a person to lift and expand the chest normally.
It is therefore important to strengthen these muscles that are located behind the spine and stretch the muscles in front of the spine.
When a person inhales, there is less pressure on the inside of the chest when the lungs deflated, and this reduced pressure will isolate the middle and upper areas of the back and displace them forward.
The lower back and the neck and shoulders act as releases for stress that occur in the upper back. When the curve of the upper back is flattened, the upper back will increase the curve of the lower back automatically. However, when the curving of the lower back is avoided, it is important not to put too much stress on the neck and shoulders.
There are exercises that are simple and can be done at home that are excellent in isolating the upper back and keeping it strong.
Upper back exercises
There are exercises and stretching that can decrease the chances of a person having upper back problems.
If a person pulls the shoulder blades back while the arms are opened wide, the rib cage will then expand and the upper back will push itself forward.
This exercise should be repeated so that the muscles in the front and back of the spine will be stretched and contracted in order to increase circulation, which will in turn relax the muscles and make them strong.
Another good and simple exercise is to put the arms over the head and get a deep stretch of the muscles that are located in front of the spine, which will not only relax the spine, but also allow the chest to lift more freely.
Yoga is also excellent when used as a means to strengthen the upper back. There are advanced Yoga postures in which the arms are used as levers that expand the chest and at the same time flatten the upper back in order to get a very deep and strong stretch of the muscles that are located at the front of the torso.
When a person uses this type of leverage in their exercises, they will increase the risk of hurting the joint, therefore, these methods need to be done carefully or under supervision of an exercise specialist.