Oklahoma Hand and Physical Therapy

5 Stretches For Upper Back Pain Without Having To Rely On Painkillers and Injections

Did you know approximately 8 out of 10 people experience back problems at least once or more in their lives?

If you’ve been experiencing upper back pain that just won’t go away, it’s important to know you’re not alone.

Upper back pain can be a debilitating issue that negatively impacts your daily life, missing out on your favorite sports or being unable to perform your best at work or home.

It can be caused by a range of factors, including poor posture, muscle strain, and injury.

Many people turn to painkillers or injections to deal with the pain, but these are short-term solutions that only mask your pain rather than genuine relief.

In this blog post, you’ll discover five proven stretches for upper back pain that don’t rely on painkillers and can help provide substantial natural relief from your upper back pain.

Find out why so many people in Tulsa use our clinic as their first point of call when suffering from upper back pain.

The Cause of Your Upper Back Pain:

Upper back pain affects people of all ages and lifestyles. The pain can be caused by many factors, making it hard to pinpoint the origin of your pain, however, here are some of the most common causes of upper back pain;

Poor Posture

This can put a lot of stress on your upper back muscles, causing them to become tense and painful.

Poor posture can be exacerbated by long periods of sitting or standing, as well as carrying heavy bags or backpacks.

Overuse or Repetitive Strain

 Activities that involve repetitive motions or overuse of the upper back muscles can contribute to pain.

This includes tasks such as lifting heavy objects, repetitive reaching, or engaging in sports or activities that require constant use of the upper back muscles.

Trauma or Injury

Accidents falls, or direct trauma to the upper back area can result in pain.

The impact from a car accident, sports injury, or a severe fall can cause muscle strains, sprains, or even fracture the bones in the upper back.

Degenerative Conditions

Conditions like osteoarthritis or degenerative disc disease can affect the structures in the upper back, leading to pain.

As the discs between the vertebrae deteriorate or the joints become arthritic, it can result in upper back discomfort and reduced mobility.

Stretch One: Shoulder Blade Squeeze

The shoulder blade squeeze is a simple yet highly effective stretch that targets the upper back muscles.

To perform this stretch, sit up straight in a chair and make sure your feet are flat on the ground.

Straighten your arms out in front of you, and then slowly squeeze your shoulder blades together, holding for five to ten seconds.

Release and repeat ten times.

This stretch can help provide relief for those who experience pain from sitting at a desk for extended periods.

Stretch Two: Thoracic Extension

The thoracic extension targets the thoracic spine, which is the area between your shoulders and your lower back.

To perform this stretch, place a foam roller on the floor and lie down on your back with your knees bent.

Place the foam roller under your mid to upper back, and then slowly roll up and down, pausing on any areas that feel particularly tight.

Repeat for two to three minutes.

This stretch may be especially helpful for those who participate in sports that involve bending over, such as golf or tennis.

Stretch Three: Door Frame Stretch

The door frame stretch targets the pectoral muscles, which can be a contributing factor to upper back pain.

To perform this stretch, stand facing a doorway and place your arms on the door frame at shoulder height.

Slowly lean forward until you feel a stretch in your chest and shoulders.

Hold for 20-30 seconds and repeat three times.

This stretch can be helpful for those who carry heavy bags or backpacks.

Stretch Four: Cat-Cow Stretch

The cat-cow stretch is a classic yoga pose that helps stretch out the entire spine, including the upper back.

Begin on your hands and knees, with your wrists directly underneath your shoulders, and your knees underneath your hips.

On an inhale, arch your back and look up towards the ceiling.

On the exhale, round your spine and look towards your belly button.

Repeat for ten rounds, moving slowly and deliberately.

This stretch can be useful for those with general upper back pain.

Stretch Five: Child’s Pose

Child’s Pose is another classic yoga pose that can help provide relief for upper back pain.

Begin on your hands and knees, with your wrists directly underneath your shoulders, and your knees underneath your hips.

Slowly lower your hips back towards your heels, stretching your arms out in front of you.

Hold for 20-30 seconds and repeat three times.

This stretch can be especially helpful for those who experience pain from carrying heavy bags or backpacks.

Looking For A Permanent Solution To Your Upper Back Pain?

At Oklahoma Hand and Physical Therapy, we appreciate how difficult it can be to find motivation or time in your busy schedule to stretch.

Don’t worry, our expert team is here to help carry the load! We specialize in treating back pain with natural and effective techniques that can show results in less time than you might think!

While stretching can be helpful, it’s important to remember that physical therapy can be a powerful tool in managing and treating upper back pain. By determining the root cause of your pain, you will receive personalized treatment that targets the source of your back pain rather than the symptoms.

At Oklahoma Hand and Physical Therapy, we are happy to offer a Free Back Pain Assessment to help you take the next step toward a pain-free life. This assessment is by far the fastest way to jumpstart your recovery and get you back to the things you love as soon as possible.

For too long you’ve put your life on hold for the sake of your back pain, it’s time to take the steps towards recovery and say goodbye to pain!

Contact us today to schedule your assessment and start feeling better.

Claim your Free Back Pain Assessment NOW

If you don’t feel like coming into the clinic then you can always call us at (918) 645-3143. The team will be more than happy to listen to your story and offer advice on the next steps.

Additional Free Advice To Reduce Your Upper Back Pain

Read our blog – Tired of Neck Pain and Back Aches? It’s Time for You to Try Physical Therapy

Read our blog – How Improving Your Posture Can Eliminate Back Pain

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