Best Morning Rituals to Combat Upper Back Pain

upper back pain, upper back pain causes

Do your mornings typically start with things like "Ouch, my back hurts!", "Why in the world is my upper back painful?" or "I'm in so much pain; I don't know what to do!"? Sixty-five million Americans experience the same problem each year. And just like you, they're also on a mission to learn more about their upper back pain causes and find suitable ways to cope and navigate their situation. 

Notably, one of the things that patients find helpful is to have a set of morning rituals specifically designed to combat upper back pain. Are you familiar with the best practices used by people with constant upper backaches? If not, we suggest you continue reading to pick up a thing or two.


Start Your Day Right to Avoid Problems that Can Linger for Weeks

How you begin your day can significantly affect the level of pain you experience. So, you might as well start developing a healthy routine to help you manage your upper back pain more easily. 

#1. Give your muscles a stretch! 

Stretching in the morning can help loosen up your muscles and joints, relieving pressure on your back. You can try simple stretches like touching your toes or twisting your torso to the side. You can also incorporate yoga poses like downward-facing dog, child's pose, or cobra pose. These poses will allow you to lengthen and stretch your back muscles and enhance your posture.

#2. Exercise to keep your muscles strong and flexible

Regular exercise can help to strengthen your muscles, improve your flexibility, and prevent back pain. So, no matter how busy your daily schedule gets, you must aim to allocate at least 10 to 15 minutes to exercise and keep your body in excellent condition. You can do this daily or every other day, depending on your preference and fitness level. 

#3. Don't forget to cool down and relax

Meditation and breathing exercises can help to reduce stress and tension (two factors that exacerbate upper back pain). Taking a few minutes to focus on your breath and clear your mind can help to calm your nervous system and relax your muscles. You can also try deep breathing exercises like belly breathing, which can help to release tension in your back muscles.

#4. Continue looking out for your back in the workplace (or wherever you are)

Making ergonomic adjustments to your workspace and daily routine (while at home doing chores, commuting, etc.) can help prevent upper back pain. Here are a few things you can try: 

  • Adjust your chair, desk, and computer to ensure your spine gets ample support 
  • Make sure to bring a water bottle with your to keep your body well-hydrated to steer clear of muscle spasms (especially when you walk or bike to work)
  • Follow proper posture while sitting at the desk or on board a bus, train, or whatever form of transportation you use each day

#5. Mind potential upper back pain causes

The last item on our list of morning rituals for back pain prevention and relief is minding the root cause of your problem. Do you have a history of concussions? What about neck trauma like whiplash from a car accident? Does your work heavily involve tilting your head for long hours? Are you guilty of carrying heavy items without considering how to position your body correctly? 

You must look at your daily routine and pinpoint factors or situations that might further worsen your problem. If you have health conditions leading to upper back pain, you must also work closely with a healthcare professional to determine how to move forward.

upper back pain, upper back pain causes

Supplement Your Efforts By Visiting Your Upper Cervical Chiropractor Regularly

Incorporating the abovementioned morning rituals into your daily routine can help combat back pain and improve your overall well-being. By stretching, exercising, practicing meditation and breathing exercises, making ergonomic adjustments, and minding the many possible upper back pain causes, you can prevent and alleviate back pain and start your day feeling refreshed and pain-free.

Now speaking of potential upper back pain triggers, you must definitely look into atlas bone subluxation. It’s one of the least suspected causes of upper back pain because many think it will only impact the topmost part of the neck. In truth though, because of the unique structure of the spinal column, the slightest changes to your C1 and C2 vertebrae can significantly affect various body parts, including the upper back.

If you hurt your head or neck months ago, you should try scheduling an appointment with an Upper Cervical doctor. This way, you can confirm if you have an atlas bone misalignment and begin planning with an Upper Cervical doctor your best approach to remedy your recurring back pain. 

Call the nearest back pain chiropractor in your city today!


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The content and materials provided in this web site are for informational and educational purposes only and are not intended to supplement or comprise a medical diagnosis or other professional opinion, or to be used in lieu of a consultation with a physician or competent health care professional for medical diagnosis and/or treatment. All content and materials including research papers, case studies and testimonials summarizing patients' responses to care are intended for educational purposes only and do not imply a guarantee of benefit. Individual results may vary, depending upon several factors including age of the patient, severity of the condition, severity of the spinal injury, and duration of time the condition has been present.