Upper Back Pain Prevention

Simple Steps Toward Avoiding Upper Back Pain

By Jarrett Kruse

While lower back problems are more common and can cause back pain and sciatica, upper back pain is common for those of us who work at a computer or who spend a lot of time driving a car. For most types of back pain physical therapy, acupuncture, chiropractics, and medication are all effective methods of upper back pain treatment, and in the short term proper back pain management can speed recovery. But for the long term, upper back pain prevention lies in staying in shape, strengthening our muscles, increasing range of motion using stretches, and avoiding the sedentary habits that can contribute to upper back pain. A medical professional can recommend a back pain exercise guide that can help you avoid injury.

Fitness, exercise, and a healthy lifestyle are the best defense against back pain and back injury. Conscientiously exercising, stretching, and avoiding a staying in the same position too long all aid in upper back health. Specifically, here are a few basic steps you can take toward avoiding upper back pain:

  • Stretch regularly—first thing in the morning and throughout the day. Keeping limber helps you avoid muscle spasm and strain.
  • Get regular exercise to strengthen your muscles and improve your range of motion. General fitness improves strength and flexibility and decreases your chances of injury.
  • Avoid sitting or staying in the same position for prolonged periods. Take frequent breaks if you have a desk job. Get up and move around to improve circulation and avoid stiffness that can lead to injury.
  • Avoid smoking, which inhibits circulation and can actually contribute to upper back pain.
  • Maintain a healthy weight. Obesity is a major contributor to back pain.