Back pain can result from sitting at a desk for hours or from sports injuries. Adhesions, where the muscle fibers stick together and clump, can contribute to back pain by limiting normal movement.
Compensation occurs when there are adhesions. For example, if you were in a car accident, whiplash is a very common injury. Adhesions could easily form around the upper back, along levator scapulae, a muscle that lifts and moves the shoulder blade.
Use a yoga strap, foam roller or Swiss ball to do simple exercises to reduce adhesions and back pain.
Using Range of Motion Exercises
Range of motion exercises that move the upper back muscles of the trapezius, latissimus and rhomboids can reduce adhesions of levator scapulae.
Stand with your feet apart, hips-width distance, and hold a yoga strap or stretchy band between your hands. Lower the strap or band so it is near your legs. Bend the knees and draw in the lower abdominal muscles.
Bring the strap or band up to your chest, then overhead and behind you to your lower back. If you cannot do this, go as far as you can. Repeat 10 times. Rest.
Use a Foam Roller for Exercises
Upper back pain is a very common complaint from office workers who may unintentionally slouch in front of their computers.
Use a long foam roller to do easy exercises to break up the adhesions of muscles on the upper back to alleviate back pain in that area.
Place a 5-foot-long foam roller on the floor. Lie directly on top with your entire spine centered on the roller. Engage the abdominal muscles and set your feet flat on the floor with the knees bent.
Extend your hands overhead, with your palms touching. See if you can reach over to touch the floor behind your head. If you cannot, extend as far as you are able. Repeat 10 times. Rest.
Use a Swiss Ball to Reduce Adhesions
Using a Swiss ball applies pressure to the muscles that have clumped and helps the adhesions to dissolve. Take a medium-size Swiss ball and place it on a wall at the level of your upper back. Stand with your back against it.
Bend your knees to a 90-degree angle and lower your hips so that it appears you are sitting in an "invisible chair." Stand, rolling the Swiss ball up the wall until your legs are straight. Repeat 10 times. Rest.
Each of these exercises moves the muscles or presses them against a foam roller or Swiss ball to separate muscles that stick to form adhesions.
To see results, repeat these exercises at least three times a week for six to eight weeks.
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