If you are experiencing upper-back pain, it's important to address the underlying cause of the pain and to choose exercises that will help to alleviate the pain and improve your posture. Here are some exercises that may be helpful:
- Stretches: Gentle stretches can help to relieve tightness in the muscles of the upper back. Examples include neck rolls, shoulder blade squeeze, and thoracic spine rotation.
- Strengthening exercises: Strengthening the muscles of the upper back can help to improve posture and reduce pain. Examples include reverse flys, chin ups, and back extensions.
- Postural correction exercises: Improving your posture can help to alleviate upper-back pain and reduce the risk of future pain. Examples include shoulder blade squeeze, shoulder blade protraction, and chin tucks.
- Aerobic exercise: Engaging in regular aerobic exercise can help to improve posture and reduce pain. Examples include cycling, swimming, and walking.
- Yoga: Yoga can help to improve posture, relieve tension in the upper back, and reduce pain. Yoga poses such as downward-facing dog, cobra pose, and cat-cow stretch can be especially helpful for upper-back pain.
It's important to consult with a doctor or physical therapist before starting any exercise program if you have upper-back pain. They can help you determine which exercises are safe and appropriate for your specific needs and goals.