Amanda's health Journey

Instant Relief For Upper Back Pain

Posted on October 20th, 2011 | by Amanda |

Upper back pain could be an extremely uneasy condition. Sufferers may be ready to do anything it takes to be pain free. This type of pain commonly results if any harm has been done to the triangular trapezius muscle, located at the back of the neck located in between the neck and the shoulders. It is a broad muscle covering the upper shoulder, upper and mid back sections. This muscle has some extremely sensitive areas. Any usual exertion of pressure on these sensitive ends may trigger pain. At times, upper back pain could be so intense that the person experiencing it is unable to move any muscle in the affected area. At this point he/she is going to require some assistance in order to be physically active once again. Following are exercise and massage therapy techniques which are helpful in reducing pain.

Exercise Routines:

Regular exercise improves the provision of oxygen as well as blood flow to the Trapezius muscle. It also helps in building stronger muscles and in toning and loosening the tight muscle areas. The result is a back healthier and stronger than ever before. Some example routines are as follows:

1.    Stand in one position with feet planted on the ground. Move the shoulders up and down in a shrugging motion. Repeat ten times.
2.    Sit on a stool and hold you head with both hands. Slowly bend backwards while facing the ceiling. This will help in stretching the thoracic area. Repeat ten times.
3.    While sitting on the floor extend the legs out. Lower the head and upper body towards the belly button. Stay in this pose for 15 seconds and repeat five times.

Massage Techniques:

Massage is an age old way of soothing the tense muscles. It is possible for someone to massage themselves but for it to be more effective it is recommended that one may seek a friend or partner or brother or sister’s help to do this. The massage should target the upper portion of the Trapezius muscle. The key word with massage like exercise is to be gentle. Some examples of massages are as below:

1.    Press the sore area in a gentle manner for approximately ten to fifteen seconds.
2.    Lie down on the ground. This removes the body weight and hence releases the pressure from the Trapezius muscle. Gently press the tight area while slowly moving towards the arms. This movement may be resembled to the kneading motion.