3 Steps to ease upper back & neck tension

Why is my upper back and neck sore?

You’re certainly not alone. Upper back and neck tension is all too common, and can be a painful trigger for other problems including headaches, poor concentration and bad posture.

First a little physiology, so bear with me.
Your upper back runs from the bottom of your neck to the bottom of your ribcage –
12 bones that comprise that thoracic spine.

Then there’s your ribcage. This attaches to most of your vertebrae. Literally think of it
as the ‘cage’ that protects your lungs, allowing them to expand, meaning it plays a
crucial role in the upper back’s movement.

Finally there’s the intercostals – a group of muscles running horizontally between
your ribs. If they’re tight, everything is: Your breathing is tight and shallow because
the intercostals aren’t expanding enough, which explains that tension in your upper
back and neck.

3 simple exercises that will help

1. Shoulder Circles.
This is a great way to open the shoulders. Whether sitting or standing,
‘hold yourself tall’ and lift your shoulders up to your ears. First circle
them forward and then circle them back and down – in one single movement.
This will loosen the scapula (shoulder blades) helping them to sit naturally.

2. Head Nods:
Sit in a chair and hold yourself tall. Start by pressing your head
back so your ears are in line with your shoulders. Then lengthen your neck by
reaching the crown of your head up towards the celling (maintain this reach
throughout). Next slowly nod your chin down to your chest and hold this
stretch for 10 seconds. Repeat 5 times.

3. Lateral bending while inhaling and exhaling.
Stand tall and lift your arm up in line with your ear (Your ear should be inline with your shoulder).
Then bend to the opposite side – first your head, then the upper back, middle back and
finally your lower. Take a couple of deep breaths filling the lungs, then repeat
on the other side.

There you have it. Remember, there’s always a path that leads away from upper
back pain and neck tension. These four steps will set you on your way. Start
implementing them into your life from today.
Take care, and come back soon for another blog post.

Please Note: If your upper back or neck pain is chronic be sure to make an
appointment with your doctor to rule out any underlying illness or disc issues.

by Naomh Kirwan