If you are suffering from upper back pain you may want to consider these simple steps in order to obtain some relief. Please note that before embarking on any exercise routine however, you should discuss it with your health professional first to ensure that you don’t do yourself any further damage.
Stretching is very important, it is something we tend to do involuntarily but it is a good idea to get into a routine where we consciously stretch the spine to strengthen the back. Try doing this several times a day, when you first wake up, after sitting down for any length of time and before going to bed. It also has a positive effect on stress levels, quite often when we are tense and worried we tend to carry it on our upper back so getting into this routine will help alleviate our muscles getting locked up. If you want to take this even further, yoga and Pilates are disciplines that are based on stretching the muscles of the body thereby strengthening the back.
Bad posture is a major factor in aggravating back pain, slouching when seated will put a strain on your upper back and neck muscles. If you are female and well endowed make sure the bra you are wearing is the right size and is giving you the support you need so that the strain is not put on your back causing you to slump forward. Try to keep your weight within your recommended BMI as carrying around those extra pounds is hard work and will affect your posture. Standing and sitting straight will make you look slimmer and will also strengthen back muscles. Make sure you wear comfortable shoes that allow you to walk properly. There are many types of footwear on the market these days that are designed to enhance natural posture and to correct any walking imbalance.
As well as our waking hours, we need to think about protecting our back and neck when we are asleep. It is important to ensure that the mattress we sleep on is supportive because if it slumps in the middle we will too! Many people swear by memory foam, it feels soft and comfortable yet gives the required support to the spine. Pillows are important too, memory foam pillows suit some people although personally my neck felt worse after trying one. Whichever pillow you choose make sure that you go for a good quality item that will support your neck comfortably. Your sleeping position should ideally be either on your back or your side, lying on your front gives absolutely no support to your spine and twists your head to one side so it is best to avoid this.
Making these small changes can have a positive impact on our spinal health so it is well worth incorporating them into our daily lives.