Have you ever gotten up from your desk after being in the zone for hours at a time and felt that creeping pain and stiffness in your back? You’re certainly not alone in that feeling as upper back pain affects almost everyone.
Athletes, doctors, teachers, service workers…back pain affects almost everyone. According to one estimate, almost 80% of people will experience various types of back pain at some point in their life.
If you’ve been searching for ‘how to get rid of upper back pain’ look no further. Continue reading for a few tips on how to get your back feeling better in no time.
1. Stretch Regularly
With many people working from home now, it’s no wonder so many are experiencing upper back pain. Slouching in your seat for an extended period of time negatively impacts your ligaments and discs. Too much sitting and they become overstretched and strained.
To overcome tight muscles and sore ligaments, be sure to stretch regularly. Muscles that are supple help properly support the back, lessening any pain or discomfort.
There are some simple stretches you can incorporate to help. These include:
- Cat-cow pose
- Overhead arm reaches
- Neck roll
- Shoulder roll
- Arm circles
Stretching exercises don’t have to be complex to heal your back pain. To begin, start with gentle movements a few times a day.
2. Use a Foam Roller
Foam rollers are an excellent way to help relieve tension in your back. They’re great for circulation, joint mobility, and flexibility.
Foam rolling helps to mobilize the upper spine. This helps relieve pain or stiffness that comes from poor posture or sore muscles.
Simply take a foam roller and position it under your mid-back. Slowly move up and down to move the roller against your back.
Remember to go slow and breathe as you go. Foam rollers generally bring immediate relief and with regular use, you’ll experience less pain and inflammation in your back.
3. See a Chiropractor
Chiropractors are skilled in treating upper back pain symptoms through spinal manipulation. This is when a chiropractor attempts to improve movement in the spine.
It helps with joint mobility and muscle tightness. They help to realign the spine, thus reducing pain and tension in the back.
Chiropractors also provide various self-care tips and exercise advice to keep your back feeling healthy and strong. They provide tips on flexibility, strength training, and overall lifestyle improvements to keep your body moving.
Additional information from a chiropractor can be found here. They are skilled in identifying back pain causes and can provide various types of back pain treatment.
Extra Tips to Incorporate
While these three tips might seem simple enough, there are some additional steps you can take to relieve your pain and avoid future injury.
- Excercise more
- Adjust your sleeping position
- Regularly check your posture
- Use care when lifting heavy objects
- Avoid looking down at your phone often
Doing those things leads to a pain-free life.
How to Get Rid of Upper Back Pain?
Follow the above tips to start! Hopefully, these ‘how to get rid of upper back pain’ tips will work for you the next time you’re experiencing pain in your back. Relief is possible and starting small can help.
If you’re interested in learning more ways you can boost your health, be sure to browse through any of the articles in our Health section.