Exercise for Upper Back Pain

By Brandy Burgess

Very often, people complain of upper back discomfort. It is very easy to cure upper back pain with the right exercises. It is important to be consistent when doing upper back exercises and begin before the discomfort turns into intense pain. Regular exercise of the upper back can free it from discomfort for good.


Difficulty: Moderate
Step 1
Perform arm slides. Stand with your back against a wall. Put your arms along your sides with your palms facing upward. Raise your hands slowly up and down. This will allow the muscles in your upper back and arms to stretch, causing them to release tension.
Step 2
Work on the pectoralis stretch. Start by standing in the passage of a doorway. Hold the frame using both hands and lean forward to tighten the muscles in your chest. Hold this pose for about 15 seconds and then release. Repeat three times.
Step 3
Do the mid trap exercise. Lie flat on your stomach, using a pillow to support your chest. Place your arms at a 90 degree angle from your torso Squeeze your shoulder blades by raising your arms in the air. You can also use a weight for lifting. Repeat this 20 times.
Step 4
Perform scapular squeezes. Bend your elbows and keep your palms facing upward. Hold both arms up on the side of your body. Move your hands backwards as far as possible. Repeat this exercise up to 20 times.

Tips & Warnings

You should only exercise up to five days a week maximum, in order to avoid muscle strain.

About The Author

My name is Brandy. I live in northern NY. I'm a SAHM in order to care for my 2 year old son. I help run a family day care as well as doin some free lance writing on the web.

Subscribe Today

Get our best training tips, videos, and tee times deals -- straight to your inbox

Tee Times Deals to your inbox
Join our mailing list today!


Darrin S.  Scored 94 at  Hog Neck Easton, Maryland

Kevin T.  just went PRO!

Brent M.  uploaded photos of Kah-Nee-Ta Warm Springs, Oregon

Rodney R.  just went PRO!

Kristy M.  just went PRO!

View Activity Feed

Video of the Day
Golf Shaft Selection Watch Video>>

Tee Time Deals

Tuesday, Mar 20 to Sunday, Mar 25

Related Articles

Article Image Golf Swing Training Exercises

If you're a golfer who is serious about improving your game, golf swing...

Article Image Top Medicine Ball Exercises For Golf

Medicine ball exercises are a great way to increase power and distance ...

Article Image Best Core Exercises For Golf

Everyone in golf is always looking to add distance to their shots on th...

Article Image Common Golf Injuries

A Harvard Medical School study conducted in 2004 revealed that the most...

Article Image Exercises for Strengthening Wrists

Most of a person's grip strength is built in the wrists and many exerci...

View All Related Articles