The Best Exercises for Upper Back Pain (From La Cañada Chiropractors)
The best (and safest) exercises for upper back pain, from doctors who treat it every day at Flintridge Family Chiropractic in La Cañada Flintridge.
If you've Googled "best exercises for upper back pain," you've probably seen a dozen conflicting lists. Here's what our doctors actually give patients — and, just as importantly, what we tell them to stop doing.
The thoracic spine is designed for rotation and rib expansion, but hours at a desk lock it into flexion. When those joints stiffen, the muscles between the shoulder blades take the brunt of it.
Rule #1: Move the Stiff Joints, Stabilize the Loose Ones
Most people with upper back pain intuitively stretch the area that hurts. The problem is that the painful area is often the unstable segment — it's already moving too much. Stretching it more can make things worse. The area you actually need to work on is usually the joint above or below.
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