When you’re dealing with back pain, exercise might be the last thing on your mind. But in many cases, it can actually help relieve pain and improve your overall condition. If you’re dealing with back pain, you may be wondering about the proper methods of how to stretch your upper back.
Here’s a guide to help you get moving without making your pain worse. That said, there are certain types of exercise that are better for back pain sufferers than others. And there are also some things you should avoid doing if you’re experiencing back pain.
Just be sure that you have consulted with your doctor before starting any new exercise routine.
What You Should Know
Back pain is one of the most common complaints among adults, and it can make exercise feel like more trouble than it’s worth. However, staying active is actually one of the best things you can do for your back.
The key is to choose the right exercises and to avoid movements that exacerbate your pain. When it comes to stretching, focus on the upper back and avoid any movements that require you to bend forward at the waist.
What Causes Back Pain?
One of the most common causes of back pain is poor posture. When you slouch, it puts extra strain on your muscles and ligaments and can lead to pain and discomfort. Another common cause of back pain is overuse.
If you repetitively lift heavy objects or engage in other strenuous activities, it can strain your back and lead to pain. Additionally, back pain can be caused by a variety of health conditions, such as arthritis, degenerative disc disease, scoliosis, and spinal stenosis.
Finally, sometimes back pain can be caused by your awkward sleeping position at night or during naps. It could also be from you wearing ill-fitting shoes or simply bad posture during your exercise routines.
Dos When Exercising With Back Pain
Exercising when you have back pain can be tricky. You don’t want to make the pain worse, but you also don’t want to stay sedentary and risk your back getting even stiffer. So what’s the best way to exercise with back pain?
Stretch Properly Before And After Working Out
Exercising with back pain doesn’t have to be complicated – just focus on gentle stretching and low-impact cardio, and listen to your body if the pain gets too intense:
- It’s important to warm up with some gentle stretching.
- Focus on your upper back, which is likely where you’re feeling the most pain.
- Once you’ve stretched out your upper back, you can move on to some light cardio. Just make sure you’re not overexerting yourself. If the pain gets worse, stop and rest.
- Finally, finish up with some more stretching. A little prevention can go a long way in protecting your back.
Below are a few stretches you can try:
- Simple Seated rows
- Chest stretches
- Shoulder shrugs
As for cardiovascular exercise:
- Walking is a great choice as long as you keep your strides long and stay upright.
- Swimming can also be beneficial, but avoid any strokes that require you to twist your torso.
Take Breaks As Needed, Especially If You’re Feeling Tired Or In Pain
As anyone who has ever had back pain knows, fatigue and pain can make it difficult to focus and be productive. Sitting in the same position for extended periods of time can lead to stiffness and soreness, and trying to power through can only make the problem worse.
That’s why it’s important to take breaks as needed, especially if you’re starting to feel tired or uncomfortable. Getting up and moving around for even a few minutes can help to loosen up your muscles and improve your circulation.
What To Avoid When Exercising With Back Pain
Many people experience back pain at some point in their lives. Exercise is often recommended as a way to help manage and reduce back pain. However, it is important to choose the right exercises and to avoid any movements that may exacerbate your pain.
When exercising during a bout of back pain, it is important to focus on gentle stretches and range-of-motion exercises. Avoid any activities that involve twisting or jerking motions, as these can put too much strain on your back.
If you have any doubts about an exercise, it is always best to err on the side of caution and consult with a doctor or physical therapist before trying it. By following these simple guidelines, you can help ensure that your exercise routine does more good than harm.
In general, you want to avoid any jarring or high-impact movements. That means:
- No running
- No jumping
- No contact sports
Steer clear of anything that puts extra pressure on your back, such as:
- Leg lifts
What Can You Do For Your Back Pain
If you’re dealing with back pain, you’re not alone. In fact, nearly 80% of adults experience some form of back pain at some point in their lives. But while back pain is common, there are a number of things you can do to ease your symptoms and keep your back healthy.
- Avoid high-impact activities like running or jumping, which can jar the spine and make pain worse.
- Stick to low-impact activities like walking, swimming, or gentle stretching.
- Focus on exercises that strengthen the core muscles, which support the spine.
- When stretching, be sure to focus on the upper back muscles.
Ready To Get Started On How to Stretch Your Upper Back?
So, those are the dos and don’ts of exercise when you have back pain. Of course, it’s important to consult with your doctor if you’re experiencing chronic back pain, as there could be an underlying condition causing your symptoms.
Now that you know what to do, it’s time to get started. Upper back stretches are a great way to improve flexibility and reduce pain, but remember to turn to the professionals to make sure you’re doing everything correctly. There are even establishments that can take care of the stretching for you, known as assisted stretch. If you experience any abnormal discomfort while doing these exercises, stop immediately and consult with a medical professional.