Exercises for upper back pain (UBP)
Hi.
This is exercise for upper back pain.
( I have attached one demo picture. See below.)
20 mints time.
Proper time 6 am to 7am.
This point is really effective.
Within 4 days you can feel good result.
But continue minimum 10 days.
After 30 minutes eat one banana.
Before doing exercises you must know about back pain causes.
Causes for back pain:
Just as with pain in the lower back, upper back pain can be the result of a number of different factors. These range from something as simple as bad posture, to sudden injury or trauma.
Muscular injury or joint disruption (inflammation) – this is the most likely cause of upper back pain. Muscular injury most often occurs in the muscles around the shoulder. The main joint of the shoulder, the glenohumeral joint, connects the upper arm with the torso. This joint is arguably the most manoeuvrable in the whole body – but this feature also makes it the most unstable. To compensate for this vulnerability, the shoulder is made up of a number of strong muscles which support the joint, but allow it a wide degree of movement. These muscles cover the upper back and shoulder, and are very prone to injury which can, in turn, lead to pain.
Lifestyle factors – there are certain factors in your life which may contribute to your upper back pain, by repeatedly stressing one area of your back.
These factors include:
1. Not enough exercise, or exercising too much with the wrong technique
2. Being overweight
3. Sitting for too long, particularly with incorrect posture
4. Lifting heavy objects
5. Continually high levels of stress
Other causes – there is a range of medical conditions which may result in upper back pain.
General causes as follows:
Most people have back pain at some point in their lives. Most of the time, back pain symptoms aren't due to a serious health issue such as arthritis or a fracture. In fact, the culprit could be as innocent as your mattress or your favorite pair of shoes. If you experience back pain after an injury or if your back pain is severe or lasts more than a few days, see your doctor. In the meantime, be aware that some of your everyday habits could be contributing to your pain.
1. A poor diet:
The most important thing you can do for back pain is to reach and maintain a healthy weight. “The slimmer the society, the fewer back problems,” says Neil Kirschen, MD, medical director of the Pain Management Center at South Nassau Communities Hospital in Oceanside, N.Y. A diet that’s high in fat and overloaded with calories will lead to weight gain, which can lead to back pain as well as painful joints.
2. Lack of Exercise.
Being sedentary can lead to weight gain and back pain symptoms. On the other hand, exercise gives you the muscle tone needed to support your back and keep it pain-free. Your bones are suspended in air and need the strength of your muscles and ligaments to keep them in place, Dr. Kirschen says. Keeping your back tight and strong with exercise will help you avoid back pain. Cardiovascular and strength exercises are great, but don’t forget yoga and stretching, which are also important, he says.
3. Slumped shoulders:
Poor posture also factors among back pain causes. Your ears should be over your shoulders, your shoulders over your hip joints, and your hips over your ankles, Kirschen says. “Our society has a head-forward posture,” he says, but leaning your head forward or slumping your shoulders can pull on your back and cause pain. Make a conscious effort to maintain good posture during the day to ease or help prevent back pain.
4. Your office chair:
Back pain can result any time you stay in one position for an extended period of time, whether it’s sitting in an office chair a driver's seat, or standing in one place for your job. Pain can set in even when you sit down for a three-hour movie or sleep in for several hours. The more pressure you have on the discs in your spine, the more the discs will wear away, Kirschen says. The human body was meant to move, so to relieve or avoid pain, get up from the computer at least every hour to take a short walk, and choose an aisle seat at the movie theater to stretch your legs
5. Worn-out shoes.
We all know that stilettos are not the best shoes for your back. But even a sensible pair of shoes can change your gait and lead to back pain if the soles are worn, Kirschen says, so be sure to replace old shoes. Keep in mind that fit is most important to keep your footwear from causing back pain as well as foot pain. Someone with a high arch will feel better with a heel rather than a flat shoe, while someone with a flat foot will feel better wearing a flat shoe rather than a heel, he adds.
6. An old mattress:
A mattress should give you uniform support, so there shouldn’t be air between your body and the mattress when you lie down. Experts recommend going with a mattress that has medium firmness to avoid back pain symptoms. But probably the most important factor is the age of your mattress, Kirschen says. If you’re sinking in when you lie down, it’s probably time to get a new one to help keep back pain away.
7. An unsupportive Bra:
Carrying more weight in front because of large breasts can be a back pain cause. This can throw off the curve of your spine and lead to upper back problems, Kirschen says. Wearing a bra that gives you the right support can help keep the weight closer to your body and help you avoid back pain. Think of carrying a knapsack that fits tight to your body — when it fits better, you walk straighter and keep a better posture, he says. And that means less or no pain.
8. Your Shoulder Bag:
Any time you have to balance the weight of a purse, shoulder bag, or even a heavy wallet in a back pocket (which can put pressure on your sciatic nerve and cause pain), you change the curve of your spine and that can lead to back pain. Before you grab your wallet or purse the next time you leave the house, ask yourself if you really need to haul it around with you. At the least, clean out your purse and wallet and leave most of your cards in a drawer at home so you have less to carry and won’t aggravate back pain symptoms, Kirschen recommends.
9. That Cigarette:
There are many reasons to quit smoking, but here's one more: Cigarettes hurt more than just your heart and lungs. In fact, smoking deprives cells all over your body of oxygen, Kirschen says, including those that control the motion of your back. Studies show that smokers are more than twice as likely to develop lower back pain than those who have never smoked.
Causes present by Marie suszynski | Medically reviewed by Pat F. Bass III, MD, MPH.
Anyway, you must follow this exercise. Please plan today right place, and buy new exercise dress. Start from tomorrow. :)
Thanks.
