Mid & Upper Back Pain
Pain in this area is usually the result of weak back and tight chest muscles. Some people describe the pain as having knots in their back. What you are feeling are weak and fatigued muscles that are trying to hold you upright. Probably you are sitting hunched over a desk, stretching these muscles out.
If you have this problem it is most likely because you have a job where you sit for long periods with very little movement of your body. This is also the start of shoulder problems too. If you were to have someone take a photo of you while you were at work, you would probably see yourself sitting hunched over with rounded shoulders and your head two inches from the computer screen. This is the typical posture for people with this problem, and is the reason why you must take a break from a sitting position every thirty to forty-five minutes.
You can do all of these or only the ones that you feel give you the most relief.
Remember these technique have been proven effective for my patients for many years. If they didn’t work I wouldn’t have prescribed them. However, you will have to determine which ones are specific for your problem.
I have listed these in the order I have found to be most effective. So start with the first one in the area you need. You don’t need to do them all; in fact I would recommend you do one for several days or a week before you add more. Once you’ve found the ones that work best for you, they should become the basis of your core routine. They are designed to help you get out of pain and begin to balance the muscle groups. You are not supposed to do all the technique I am giving you, but find the ones that are specific to you and your situation.
|Position of Pain||Procedure|
|Sitting/driving||Shoulder Stretch, Psoas, Desk Stretch, Upper Back Strengthening, Upper Back Stabilization, Upper Spinal Stretch|
|Sleeping||Shoulder Stretch, Door Stretch, Upper Spinal Stretch, Upper Back Stabilization, Desk Stretch, One Arm Stretch|