Section 1.1: Addressing Upper Back Pain

This guide is particularly aimed at those facing mild, routine back issues. If you have a serious history of back pain or injuries, it’s essential to consult with a healthcare professional before starting any new exercise regimen. While many individuals will find this routine beneficial, ensuring you’re prepared is crucial.

I often recommend this program to my clients, even if they’re not currently experiencing discomfort. It can be done anytime, though I suggest starting in the morning to alleviate stiffness. If time allows, consider increasing your repetitions by performing two sets for each exercise. This routine also serves as an excellent warm-up prior to your main workout. Let’s get started!

1. Warm-Up: Cat/Cows

Application: 8–10 reps

Instructions: This exercise is an ideal introduction as it gently mobilizes the spine and prepares you for movement. Begin on all fours with your hands aligned beneath your shoulders. Lift your head and chest while allowing your stomach to sink and your lower back to arch into the "cat" position. Then round your back, dropping your head and neck. Inhale as you lift your spine, and exhale as you lower it. Take your time with this movement, avoiding any forced motions.

2. Inchworms

Application: 5–8 reps

Instructions: Start in a standing position and hinge at your hips until your hands touch the floor. Feel free to bend your knees as needed. Walk your hands forward until you reach a plank position. Go as far as is comfortable for you, then reverse the motion to return to standing. Although this exercise may not seem specific to the upper back or neck, its holistic approach promotes overall health.

3. Mid-Trap Strengthening

Application: 10–15 reps

Instructions: Lie down with your head on a mat or pillow. Raise your arms to about a 90-degree angle. Lift your elbows and hands off the ground while squeezing your shoulder blades together. Hold this position for 1–2 seconds before resetting for the next rep. If this feels too easy, consider adding light weights.

4. I/Y/W Raises

Application: 12–15 reps

Instructions: Apply the same cues and rhythm as in the previous exercise. Here, you’ll cycle through three arm positions: I, Y, and W. This variation helps train the mid and lower traps while enhancing scapular control. Keep your neck relaxed and focus on deep breathing throughout each rep.

5. Face Pulls

Application: 12–15 reps

Instructions: Unlike the previous exercises, this one requires a resistance band anchored to a sturdy object at shoulder height. Slowly pull the band towards your face while squeezing your shoulder blades together and keeping your elbows elevated. Hold for 1–2 seconds before releasing. Remember to keep your neck relaxed during the movement.

Bonus Tip: If you want to extend your workout, lower the band by 6–8 inches and perform a standard row, pulling your elbows back by your ribs. Maintain the same lifting tempo.

In Conclusion

Living with neck pain can be quite burdensome, but you don’t have to endure it any longer. By dedicating just five minutes a day to these exercises, you can alleviate your pain and enhance your daily comfort. When it comes to back discomfort, settling for less than your best self is not an option. It's time to stop making excuses and genuinely commit to this program! If you stick with it, I’m confident you’ll appreciate the long-term results.

Pain-free living is within your reach. Are you ready to embrace it?

-David Liira, Kinesiologist