Do you suffer from consistent upper back pain? Are you constantly trying to stretch your neck and back to relieve pain in between your shoulders? Upper back pain, shoulder pain, neck pain, and even headaches are often a result of over contracted posterior chain muscle group and weak and tight anterior chain muscles. We often notice two most common muscle imbalances that lead to upper back pain. The pectoralis muscles and Sternocleidomastoid (SCM) muscles tend to be over contracted and the levator scapula and trapezius tend to be deconditioned and strained. So in addition to chiropractic adjustments, what can we do about it?
Active Release Techniques: I almost always recommend active stretching techniques for upper back pain. This is where we anchor specific muscles with our hands while putting you through an active motion stretch. Similar to a pin and stretch technique, it never fails to release muscle knots, increase range of motion, and initiate healing.
Cupping: Cupping is a great way to alleviate tension in the upper back and along the shoulder blades. This technique removed toxins from stagnant blood, improved blood flow to injured areas, and speeds up the healing process.
Exercises: Downward dog yoga position, if done correctly, is actually a great exercise for the upper back. Pressing your head between your elbows opens up the chest and allows your thoracic spine to elongate. Another option for this is child's pose. Here is a list of other helpful exercises specifically for upper back pain:
Brugger's position
Scapular retractions
Lat pull downs
Upright and bent over rows
Thread the needle
Persistent upper back is something we see almost daily in our practice. We are here to help give you the tools and knowledge to help! Most of the time it has to do with posture, spinal fixations, and muscle weakness. Please reach out with any questions!