Upper Back Pain

The Ultimate Guide to Fixing Your Back Pain

If you have been standing or sitting for a long time, your back may hurt. You can fight tension pain by spraining your back – you’ll feel refreshed! It’s easy to sprain your back, but you have to be careful. You shouldn’t do it too often as it can also make lower back pain worse. Also, keep in mind that if your back and shoulder pain is chronic, setting it in place may not solve your problem. If you suffer from persistent back or shoulder pain, you should see a doctor.

Fix your back yourself

Try straightening your back while standing.

This is a pretty safe way to set your back and you can use it anytime, anywhere. However, you do need some mobility in your arms because you have to place both hands in the middle of your back. To start, place your hands on top of each other on the back of your back. They should be right in the middle of your spine. Press both hands against your spine while leaning back. Keep going until you hear and feel a slight crack. Don’t lean back any further than you’re comfortable with, though. If you feel pain or uncomfortable, you should stop.

Take a chair to set your back.

If you need to set your back quickly at work or school, you can do it while sitting. This works best if you’re sitting in a chair with a short backrest. While sitting, slide your butt towards the edge of the chair. Then lean back until your back touches the backrest. Place your palms on your forehead and exhale slowly. This will lower your head and shoulders behind the chair. Eventually, you should hear a crack. Don’t lean back so far that it becomes uncomfortable. If it hurts or becomes uncomfortable, stop.

lie on the floor

If you’re having a hard time straightening your back while standing or sitting, you can try doing it lying on the floor. However, this exercise requires a little more mobility. You must be able to catch your toes. Do not attempt this stretch if it is painful for you to grasp your feet. If you feel pain or uncomfortable during the stretch, stop immediately!

For this stretch, you should lie on a mat or rug. Then roll onto your side and pull your knees toward your chest. Then straighten your legs and grab your feet with your hands. Hold this position until your back cracks, then turn to the other side and repeat the stretch.

Let someone else fix your back

Lie face down on a firm surface.

In order for someone else to set your back, you must be lying on a solid surface. The floor or a firm mattress works well. Lie on your stomach and put your arms by your sides. Ask the person helping you to stand right in front of your head.

Have the person put pressure on your spine.

The other person should place one hand over the other and then place their hands between your shoulder blades. At first, let them apply only light pressure.

Ask the person to apply pressure as you exhale.

Make sure the person can hear your breath. It should only push when you’ve exhaled. It can also be a good idea to have the other person tell you when to inhale and exhale, just to be safe. You won’t hear a crack yet. The other person must slowly walk down your back to create a snap.

The person should apply pressure between your shoulder blades as you exhale.

Ask your girlfriend to hike down your back.

The other person should keep moving their hands down. Again, let them apply pressure as you exhale. You should eventually find a point where it cracks well. Be very careful if you let someone else fix your back. It can be dangerous because the other person doesn’t know when you’re uncomfortable. Communicate with the other person throughout the process. If at any point you feel pain or uncomfortable, ask the other person to stop immediately.

Stretch your back

Use an exercise ball.

An exercise ball is a great aid to stretch your back and can create some good cracks too. Start by sitting on an inflated exercise ball. Then, slowly advance your feet and lower yourself onto the exercise ball so that your back is on it. Relax completely on the ball. Slowly tighten and straighten your knees to allow your body to move back and forth over the ball, rolling the ball onto different parts of your back. This stretch doesn’t always straighten your back, but your back may straighten itself while you’re on the ball. Be patient though, as this may take a few minutes. Just relax on the ball and enjoy the stretch.

Do a cross-legged back stretch.

Sit on a mat with your back straight and your legs stretched out. Gently pull your right leg up and cross your left leg with your knee bent. Your left leg should be straight on the floor and your right leg should be with your foot on the floor near your left hip. Wrap your left arm around your body and wrap it around the right side of your right knee. You should already feel body tension. Then use the pressure of your left arm on your right knee to gently rotate your spine back and to the right. When you hear a pop, skip the pose, relax, and then repeat the stretch on the other side.

stretch on the bed

Lie on the foot of a bed with everything above your shoulder blades hanging off the edge of the bed. Once you’ve stretched all the way down, you should do a full sit-up to extend your spine in the other direction. Then come back down, sliding your shoulder blades a little farther away from the edge of the bed each time.

Do a seesaw stretch.

This is a Pilates stretch designed to loosen the muscles around the spine. Lie on a mat and draw both knees to your chest. Hold her with your hands. Then slowly rock back and forth, slowly gaining more momentum. Try to feel each section of your spine on the mat as you rock back and forth.

Try straightening yourself on the ground.

Lie face-up on a hard floor (not carpet) and stretch your arms out. Bend your knees to about 45 degrees, or enough so that your hips tilt down and your lower spine is flat on the floor. You’re trying to get your entire spine on the floor. Press lightly on the back of your head. Your vertebrae should pop slightly in one to three places between your shoulder blades with very little pressure. Stop immediately if you are in pain or uncomfortable!

Place your hands on the back of your head and push your head forward so your chin goes toward your chest.

Take safety precautions

If you have persistent back pain, you should see a doctor.

Your back pain may be temporarily relieved by straightening. But chronic pain should be evaluated by a doctor. Back pain can come from poor sitting posture or from a strain during exercise. Most of the time they go away on their own. However, if you have pain that lasts longer than a few weeks, you should see a doctor for a check-up. Depending on the cause of the back pain, your doctor will recommend treatment. Back pain is usually treated with physical therapy and perhaps medication. In rare cases, an operation may also be necessary.

Don’t arch your back too often.

It’s okay to splint your back every now and then to reduce pain. However, if you do it consistently, you can overstretch the muscles in your back. The result is a condition called hypermobility. If you feel like you’re constantly adjusting your back due to pain, you better see a doctor.

Hypermobility loosens your back muscles, which can limit the function of your spine and the muscles and ligaments around your back.

For mild pain, stretching usually works better than pinching. To stretch your back, bend your torso forward and then back. Then side to side. That should ease the tension a bit.

This is best done in the shower after about five minutes of showering.


About the Author

Maggie Murray

Maggie Murray is a freelance writer with a decade-long track record of helping people lead healthier lives. Her areas of expertise include fashion, travel, gift ideas, and personal budget planning. Maggie is also a big fan of TheKrazyCouponLady.com. That's why she gets an A+ in saving money!