Ease that upper back ache

Posted on 18/12/2019

Upper back ache has become more and more common due to our lifestyle –  we are spending more time using our mobile phones, tablets and laptops and the angle we hold our neck affects our posture which in turn has a negative effect on our muscles. The muscles that hold our neck in this position and support our head, have to work harder.  This puts strain on the muscles and in turn the aches and pains are extended further down the back.

How massage can help

A massage helps to loosen the muscles and reduce any pain caused by the change in your posture. It will also reduce the fibrous tissue (knots) and improve the circulation of oxygen and nutrients to the muscles.  With regular massage, your body will begin to naturally position itself in a healthy posture and your joint mobility will improve.

As part of a maintenance programme between massages, it is also worth looking at ways you can keep your muscles relaxed so as you don’t undo the good work the massage has done.

• Take regular breaks from sitting or lying down to stretch your muscles, so they stay loose and strong.
• Always stretch the muscles or warm up the body before any activities.
• Try to avoid twisting your back if you lift heavy objects.
• Avoid carrying heavy bags across your shoulders.
• Walk upright and sit correctly, using back supports if needed.
• Try Pilates as this helps to strengthen your abdominal and back muscles.

Treatments available

We offer a variety of massage treatments at Cheltenham Reflexology and Massage including Swedish Massage, Hot Stone Massage, Pregnancy Massage, Indian Head Massage, Aromatherapy, courses of treatments as well as combination treatments and mini retreats.  Have a look at our treatments and special packages to see what will suit your needs.

Stretching exercises for you to try

You can help prevent further upper back ache by doing gentle stretching exercises.  Here are three exercises that will help stretch out your muscles as recommended by the NHS.

Lower neck and upper back stretch

1. Stand up straight and stretch your arms out in front of your body. Clasp one hand on top of your other hand.
2. Gently reach out so that you feel your shoulder blades stretching away from each other.
3. Lower your head down gently
4. Hold for 15 to 30 seconds.
5. Repeat 2 to 4 times.

Shoulder rolls

1. Stand tall with your chin slightly tucked. Imagine that a string at the top of your head is pulling you straight up.
2. Keep your arms relaxed. All motion will be in your shoulders.
3. Shrug your shoulders up toward your ears, then up and back. Circle your shoulders down and back, like you’re sliding your hands down into your back pants pockets.
4. Repeat the circles at least 2 to 4 times.
5. This exercise is also helpful anytime you want to relax.

Shoulder squeeze

1. Sit or stand up tall with your arms at your sides.
2. Keep your shoulders relaxed and down, not shrugged.
3. Squeeze your shoulder blades together. Hold for 6 seconds, then relax.
4. Repeat 8 to 12 times.