Relieve upper back pain at the Shoulder Blade
Relieve Upper Back Pain: Simple Tips for Everyday Life
Upper back pain, especially around the shoulder blades, is a common complaint for many. Whether you’re lifting children, carrying heavy bags, working long hours at a desk, or even sleeping in awkward positions, the strain on the upper back can be overwhelming. If you’re looking for natural ways to relieve upper back pain and improve posture, this guide will help you get started.
Common Causes of Upper Back Pain
Most of my clients mention pain between their shoulder blades, asking for advice on how to ease it. With our modern, often sedentary lifestyles, it’s easy to develop upper back tension. Lack of movement, poor posture, and daily activities all contribute to the discomfort. Fortunately, there are several strategies you can implement right away to help relieve that upper back pain and prevent it from becoming a recurring issue.
Easy Posture Adjustments to Relieve Upper Back Pain
I always aim to provide exercises that can be seamlessly integrated into your daily routine—no one has time for an hour-long corrective workout every day. Below are some easy, effective ways to relieve back pain while you’re driving or sitting at your desk. These posture adjustments can help alleviate tension and discomfort over time.
Relieve Upper Back Pain While Driving
Driving often promotes poor posture, leading to increased tension in the upper back. Here are a few simple ways to improve posture while driving and ease shoulder and upper back pain:
- Correct Your Head Posture
Practice tucking your chin slightly down toward your chest. Imagine a string pulling your spine and head upwards until the back of your head rests on the headrest. This helps correct “text neck” or forward head posture, reducing upper back and shoulder tension. - Tennis Ball Trick
Keep a tennis ball in your car to relieve muscle tension while driving. Place the tennis ball between your back and the seat, pressing gently to locate tension spots around the shoulder blades. Once you find a tight spot, press and breathe deeply to release the tension. (If you feel tingling in your arms, you’ve hit a nerve—adjust the ball to a different spot.) - Back Breathing Technique
While seated, rest against the back of your seat and take deep breaths. Focus on expanding your back ribs into the seat to relieve chest breathing-related tension, which is a common contributor to upper back pain.
Watch this video for more tips on relieving upper back pain while driving:
Upper Back Pain Relief Techniques – YouTube
Relieve Upper Back Pain While Sitting
Sitting for long periods can lead to slouched posture, tightening the chest and overworking the upper back. Here’s how to maintain good posture and keep upper back pain at bay while sitting:
- Seated Extensions
Sitting tends to round the shoulders forward, creating tension. Throughout the day, take breaks to place your hands behind your head, elbows out to the side, and lift your chest toward the ceiling. Leaning back against your chair will allow gravity to assist with this gentle stretch. - Side Reaching & Stretching
Every few hours, take a moment to reach your arms from side to side, rotating your torso to stretch your upper body. This movement helps release upper back tension caused by static sitting positions. If possible, stand up and stretch to fully reset your posture. - Change Positions Regularly
Vary your seating positions throughout the day. Try raising one knee up towards your chest, or use a footrest under your desk. Alternating between sitting and standing, using a stability ball, or even sitting on the floor with your laptop can help keep your body moving, reducing pain and stiffness.
Watch this video to learn more about desk posture and relieving upper back pain while sitting:
Desk Posture Tips – YouTube
Strengthening Your Upper Back for Long-Term Pain Relief
While stretching and posture adjustments can help ease immediate discomfort, strengthening your upper back is essential for long-term pain relief and improved posture. However, if you’ve been dealing with rounded shoulders or poor posture, it’s important to avoid jumping into heavy weightlifting right away. Start slow and work with a trainer to ensure proper form and technique.
Incorporating exercises that target the upper back, like rows, lat pull-downs, and reverse flys, will help you build strength gradually. Be sure to start with lighter weights and increase the intensity as your muscles become stronger.
Get Your Free Guide to Combatting Upper Back Pain
Ready to take the next step in improving your posture and alleviating upper back pain? Download our free guide with 5 exercises designed to stretch and relieve tension after long hours of sitting. This guide is perfect for those looking to incorporate small changes that will have a big impact on their daily comfort.
Get Your Free Guide for Stretches to Help when Sitting all day
By implementing these simple changes, you’ll be well on your way to relieving upper back pain and improving your posture for better overall health.
