Health and fitness: building strength in your upper back to reduce back pain

PERFECT YOUR POSTURE

It is amazing how much your posture impacts your back health. If you are constantly slouching and slumping, you are probably also constantly complaining of a sore back. When you sit straight with your shoulders back you instantly feel better, so it isn’t surprising that if you stand and sit with good posture on a regular basis, your back is going to feel a whole lot better. If you gain weight or if you are out of shape, your posture becomes harder to maintain. It is important to your back health that you stay fit and healthy so that you aren’t hunched over. Women with large chests often have a hard time standing up straight. In many instances, the problem is that women are not wearing a bra that is the right size, so if you are having this problem, have yourself measured by a professional. An additional benefit of good posture is that it will make you look better – standing up straight makes you look thinner than slumping over does. You will also look more confident because when your back is straight and your shoulders are back, it is inevitable that you neck will be lengthened and you will hold your head up. Try to keep your posture perfect to improve the strength in your upper back.

FREE WEIGHTS TO THE RESCUE

Free weights are an excellent and inexpensive option for working out your back. If you work out with free weights three to five times a week, your back health can drastically improve and you will be able to reduce your back pain. The goal here is not to build muscle; it is to reduce tension and build strength in your back, and therefore you should get light weights, between one and six pounds each. You can work out with heavier weights to build muscle, but for eliminating back pain, you do not need a heavy load. Stand up straight (practice your good posture) with your arms at your sides. Hold a free weight in each hand, and alternate arms, slowly moving one straight back a few inches, and then returning it to your side, tightening your upper back muscles each time. Do three sets of fifteen repetitions. Another exercise to try is the standing chest press. Stand up straight with the weights in your hands. Bring your fists into your chest, and then extend both arms outwards, tightening your upper back muscles with each rep. The more you work your upper back muscles, the more natural your good posture will feel, and therefore, the better your back will feel. Obviously, if you feel severe back pain or have experienced a back injury, you should speak with your doctor before attempting any weight lifting exercise. If the motions of this exercise cause you discomfort, stop immediately and consult your doctor. Get your current back injury sorted out, and ask your doctor if exercise would be appropriate to help prevent future injuries.

STRETCH IT OUT

The strength in your back has a lot to do with your flexibility, and nothing helps your flexibility as much as stretching. You probably already know that it is very important that you incorporate stretching in your warm-up before exercise. What you might not already know is that stretching is also important when you are not exercising. You should stretch in the morning when you wake up, several times a day, especially after sitting for a prolonged period of time or driving, and you should stretch before you go to bed at night. Frequent stretching will help to strengthen your back and keep you feeling limber, and it also helps to reduce stress and tension. The less stress and tension you have, the better your back will feel, and therefore the stronger your back will become. Try stretching your arms behind your back, locking your fingers together. Stretch your arms as high as you can above your head. Arch your upper back upwards and back down. Roll your shoulders slowly. You could also try a yoga class, where you will learn very elaborate stretching techniques that you can incorporate in your everyday life.

A GOOD NIGHT’S SLEEP

Your sleeping conditions can play a major role in your back pain. If you do not have a supportive mattress, then your back is going to hurt when you wake up, and over time you will have to endure persistent back pain. Your mattress is very important, and the best option is a memory foam mattress. They provide a comfortable cushion that isn’t so soft that you sink into it and your spinal alignment is offset. You should also resist the urge to sleep on your stomach if that is what you are used to. Sleeping on your stomach provides no support for your spine and back, and you will have back pain as a result. Sleep on back or on your side for optimal comfort – you will wake up with your back feeling good, so you will have an easier time maintaining your posture. The better you can make your back feel each night, the stronger it will become over time.