Exercises and Stretches to Relieve Back Pain Between Shoulder Blades

Understanding Back Pain Between Shoulder Blades

Back pain between the shoulder blades can range from mild to severe, and it can be a hindrance in your day-to-day activities. It can affect your mobility and cause discomfort and stiffness in your upper back. Various factors, such as poor posture, muscle strain or injury, or structural issues such as spinal problems or scoliosis, can cause back pain between the shoulder blades. However, you can manage the pain through exercises, stretches, and better ergonomics. In this article, we will discuss some effective exercises and stretches that can alleviate back pain and help you get back to your daily routine. To obtain additional details about the topic, we suggest exploring this external source. can gerd cause back pain between shoulder blades, immerse yourself further in the subject and uncover fresh viewpoints and understandings.

Exercises for Strengthening the Upper Back

Strengthening exercises can help you reduce upper back pain by reinforcing the muscles in your upper back, neck, and shoulders. Here are some simple exercises that you can try at home:

Wall Angels – Stand with your back against a wall, with your feet placed shoulder-width apart. Raise your arms to shoulder level with your elbows bent, making a W-shape with your arms. Slowly slide your arms up the wall, maintaining the W-shape, and then back down. Repeat this for 10 reps.

Seated Rows – Sit upright with your legs extended and your back straight. Take a resistance band or tube with both hands and wrap it around your feet. Keep your elbows at your sides and pull the band towards your chest while squeezing your shoulder blades. Release slowly and repeat for 10 reps.

Push-ups – Get into a plank position with your arms extended shoulder-width apart. Lower your body, keeping your elbows close to your sides, until your chest touches the ground. Push back up, keeping your core engaged, and repeat for 10 reps.

Stretches for Upper Back Pain Relief

Stretching can help relieve pain and stiffness in your upper back muscles. Here are some simple stretches that can help:

Chin Tuck – Stand or sit upright with your back straight. Tuck your chin inwards towards your chest while keeping your eyes facing forward. Hold this for 5 seconds and repeat for 10 reps.

Shoulder Blade Squeeze – Sit upright with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. Release and repeat for 10 reps.

Chest Stretch – Stand with your feet hip-width apart and your arms extended to the sides. Bring your arms behind your back and interlock your fingers. Lift your arms up and away from your body, stretching your chest muscles. Hold for 10 seconds and release. Repeat for 5 reps.

Ergonomic Tips to Prevent Upper Back Pain

Apart from exercises and stretches, you can prevent back pain between shoulder blades by following some ergonomic tips. These include: Aiming to enhance your understanding of the topic? Check out this external resource we’ve prepared for you, offering additional and relevant information to expand your comprehension of the topic. Visit this interesting content.

Sit with a straight back and avoid hunching over keyboard or mobile devices. Place your computer monitor at eye level to prevent strain on your neck and shoulders.

Avoid carrying heavy bags or backpacks on one shoulder. Distribute the weight of the bag evenly on both shoulders.

Take breaks from sitting or standing for long periods. Move around, stretch your muscles, and engage in physical activity to reduce stiffness in your upper back.

Conclusion

Back pain between shoulder blades can affect your daily routine and restrict your mobility. However, it is preventable and manageable with exercises, stretches, and better ergonomics. By incorporating these practices, you can reduce pain and stiffness in your upper back, resulting in improved mobility and overall wellbeing.

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