Should you suffer from upper back pain you may want to consider these simple actions in order to obtain some relief. You should be aware that prior to embarking on any exercise routine however, it is best to discuss it with your health professional first to make certain that you don't do yourself any additional damage.
Stretching is extremely important, it is something we usually do involuntarily but it is a good idea to get into a routine where we consciously stretch the spine to strengthen the back. Try repeating this several times every day, when you first wake up, after being seated for any amount of time and prior to going to bed. It also has a positive effect on stress levels, quite often when we are tense and worried we tend to carry it on our upper back so getting into this routine will help alleviate our muscles getting locked up. Should you wish to take this even further, yoga exercises and Pilates are disciplines that are based on stretching out the muscles of the body thereby strengthening the back.
Poor posture is a major factor in aggravating back problems, slouching when sitting will put a strain on your upper back and neck muscles. If you are female and well endowed be sure that the bra you are wearing is the right size and is giving you the support you need so that the strain is not put on your back making you slump forward. Try to keep your weight inside your recommended Bmi as lugging around those unwanted pounds is difficult work and often will have an effect on your posture. Standing and sitting straight will make you look slimmer and also will strengthen back muscles. Be sure to wear comfortable shoes which allow you to walk correctly. There are various types of footwear that you can buy these days that are created to enhance natural posture as well as correct any walking imbalance.
As well as our waking hours, we have to think about protecting our back and neck when we're sleeping. It is important to be sure that the mattress we sleep on is supportive because if it slumps in the middle we will as well! Many people recommend memory foam, it feels comfortable and soft yet provides the necessary support to the spine. Pillows are very important too, memory foam pillow
s suit some people although personally my own neck felt even worse after trying one. No matter which pillow you decide on ensure that you invest in a good quality item that will support your neck comfortably. Your sleeping position should really ideally be either on your back or your side, lying on your front gives absolutely no support to your spine and turns your head to one side so it's best to avoid this.
Making these simple changes can have a beneficial effect on our spinal health so it is well worth introducing them into our daily lives.
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