Simple routine targets that sore, stiff upper back
If the Dire Straits song “Industrial Disease” were written today, it would likely be about the pain that workers feel in their backs from sitting in front of computers day in and day out and then staring at their phones during their leisure time.
When I see someone whose primary daily activity includes sitting, hunched over a desk or musical instrument, they tend to feel pain in their upper back, neck and shoulders. They may also experience headaches and might even feel tingling in their arms or hands. It’s not uncommon for these people to also have pain in their lumbar regions as well, and their discomfort is made worse by sitting for long periods.
As I described recently with the shoulders and knees, many people live with vague, undiagnosed conditions causing pain, stiffness and limited range of motion. This week, I’m featuring the upper back area known as the thoracic/cervical region.
In the upper back, the Primary Medical Exercise Training Condition, without diagnosis, is usually related to early stage muscular imbalance and weakness. The way to manage this is to develop a strengthening plan for the muscles of the posterior shoulder girdle, the spinal erectors and the trapezius muscles that raise and lower the shoulders along with a stretching program for the muscles of the anterior shoulders and the chest.
Here is a very simple routine to address weakness and stiffness in the upper back and neck that can work on it’s own, or can be used as a warmup before your regular fitness routine.
Wall Slides. Stand with your back pressed against a wall with your feet 12 to 15 inches in front of your body. Bend your arms to 90 degrees of elbow flexion and raise them up to shoulder height. Attempt to press your elbows, forearms and wrists into the wall and slide them upwards as far as you can, while maintaining contact with the wall. Complete one to three sets of 10 repetitions.
Bent-over “T” Raises. Sit in a firm chair and lean forward until your stomach is in contact with your thighs. Let your arms hang down to your ankles and turn your wrists so that your thumbs are pointing toward the ceiling. Raise your arms straight out to the sides until they are at shoulder level by pulling your shoulder blades together. Pause for one to two seconds and return to the starting position. Complete one to three sets of 10 to 15 reps. Add a small weight as you get stronger. High Band Row. Attach a resistance band to a sturdy pole at chest height. Grasp the handles with arms extended, with palms facing the floor, and pull the band back until your elbows are even with your shoulders around the level of your collarbone. Complete one to three sets of 15 repetitions. Lying “T” Stretch. After performing the three exercises above, roll up a bath towel so that
it is about five to six inches thick and lie down on your back with the towel positioned from the base of your skull to your waist. Position your arms, palms up, so that they are straight out to your sides (crucifix style). Allow gravity to provide a gentle stretch for the front of your shoulders and chest. Lie in this position for one to five minutes.
As with all exercise routines, consistency is critical. Complete the four exercises three to four times per week, building up to three sets per session for four to
six weeks. If, at any time, you experience tingling, pain that travels down your arm into your hands or fingers or if you experience numbness, halt the exercise plan and consult your physician.