Mid and Upper Back Pain
Pain in your mid to upper back is typically the result of weak back muscles and tight chest muscles. Often, this pain is described as “knots” in the back, and what you are feeling are the weak and fatigued muscles trying to hold you upright throughout the day.
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. If you were to have someone take a photo of you at work, you would probably see yourself sitting hunched over with rounded shoulders. This is the typical posture for people with this problem, and is the reason you must take a break from a sitting position every thirty to forty-five minutes.
Mid and upper back pain can also signify the start of a shoulder problem, so it is advised to take care of mid to upper back pain before it becomes an even larger issue.
Use the “Position of Pain and Procedure” chart below and find the position of pain that fits your situation. You’ll perform the corresponding routine (Procedure) in the order provided, following the instructional videos to learn proper form. Please go slowly and do each move carefully for maximum benefit. You can do all of these or only the ones that you feel give you the most relief, but please begin with the exercises outlined herein.
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System.
|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|
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System. Follow the order of the exercises exactly as they appear in the Procedure column.