upper back pain

How to fix Upper back Pain

Fixing Upper Back Pain back pain is a common problem that can cause a lot of discomfort.


If you’re struggling with this pain, you’re not alone. According to the American Chiropractic Association, approximately 31 Millions people suffer from this condition every day, and most of them don’t know how to fix it.

upper back pain relief

As you can see, this pain is a common issue, and can be caused by a number of different things, like poor posture, muscle imbalances, and being overweight; all of these are contributing factors.

Fortunately, there are a number of things you can do to ease your discomfort and get relief from pain. In this guide, we’ll show you how to fix your pain naturally at home using a variety of simple but effective methods.

Here are some tips:

  1. Apply ice to the affected area for 20 minutes at a time. This will help reduce inflammation and pain.
  2. Take a warm bath or use a heating pad on the lowest setting. This will relax your muscles and help reduce pain.
  3. Try gentle stretching exercises. Don’t overdo it, but slowly stretching your back muscles can help reduce pain.
  4. Take over-the-counter pain medication if needed. Ibuprofen or acetaminophen can help reduce inflammation and pain.
  5. See a doctor if your pain is severe or lasts more than a week. You may need stronger medication or other treatment options.

By following these tips, you can ease your pain and get on the road to recovery.

The Importance Posture Plays

One of the best ways to reduce your pain is to improve your posture. Poor posture puts unnecessary strain on your spine and muscles, which can lead to pain and discomfort.

By maintaining good posture, you can help alleviate pain and prevent further damage.

There are a few simple things you can do to improve your posture and reduce your pain:

– Stand up straight. When standing, imagine a string running from the top of your head to the ceiling. This will help you maintain proper alignment.

– Sit up tall. When sitting, be sure to keep your back straight and your shoulders pulled back. Use a chair that supports your back and provides adequate lumbar support.

– Avoid slouching. Slouching puts unnecessary strain on your spine and muscles. Be mindful of your posture throughout the day and avoid activities that cause you to slouch. Life Force Secrets has many effective at-home remedies. 

Exercise regularly

Exercise is one of the most effective methods for improving posture and alleviating pain.

Here are a few exercises that can help:

  1. Chest stretches. Stretching your chest muscles can improve your posture and alleviate upper back pain. chest stretch arms behind back chest stretch
  2. Shoulder blade squeezes. This exercise helps to strengthen the muscles between your shoulder blades, which can help improve you posture and alleviate discomfort.

shoulder blade squeeze

 

3. Twists. This stretch helps to loosen the muscles in the back and improve your range of motion.

upper back twist

In addition to these exercises, remember, it is important to focus on your posture. 

Your Feet are important

Your feet are the foundation of your posture. If they are not positioned properly, the rest of your body will be out of alignment and this can lead to pain. Make sure your feet are pointing straight ahead and that you are standing on even ground.

One thing you can do at home, as long as you have hard wood floors, is to place your feet shoulder width apart, then, you want to align the entire outer portion of your feet along the lines of the hardwood floor boards. Placing the outer portion of your foot (feet) along these lines will guarantee that your feet are perfectly straight.

Holding this position for 30 seconds will re-train your feet, and over time you will start to stand correctly. After one week, you can then start to slowly bend the knees ever so slightly, and then hold the position for 45 seconds.

hard wood floors

If you have fallen arches, this can also contribute to your pain. Try wearing arch supports in your shoes to help correct the problem. Or, visit Life Force Secrets and learn more about Chi BodyWork. 

Chi BodyWork is the brain child of Acupressure, Shiatsu, and Tai Chi Grand Master Ahn.

Strengthen Your Core

Having a strong core will help you maintain proper posture and alleviate pain. There are many different exercises you can do to strengthen your core, such as crunches, planks, and Pilates.

What are Planks?

Planks are a type of isometric exercise that involves maintaining a stationary position for an extended period of time. The goal of planks is to improve muscular endurance and core stability.

While there are many variations of planks, the most common variation involves resting on your forearms and toes while keeping your back straight.

What is Pilates?

Pilates is a system of exercises that seek to improve physical strength, flexibility, and posture. The exercises are performed either lying down, sitting, or standing. Pilates was originally developed by Joseph Pilates in the early 20th century.

Get Regular Massages

Another way to ease upper back pain is to get regular massages. Massages can help relax the muscles and relieve tension. Be sure to find a qualified massage therapist who has experience treating upper back pain.

Light vs Deep Massage

When it comes to massage, there are two main types: light massage and deep tissue massage. Both are good options to alleviate Upper back Pain. Light massage is more gentle and is meant to relax the muscles. Deep tissue massage is more intense and is meant to release knots and tension in the muscles.

So, which one is better?

Generally speaking, deep tissue massage is more effective. The reason being, deep tissue massage targets the deeper layers of muscle tissue. This means that it can get to the root of the problem, rather than just providing temporary relief.

Of course, not everyone can handle a deep tissue massage. If you have sensitive skin or are prone to bruising, then a light massage would be a better

accupressure

Acupressure

Is an ancient healing art that uses pressure points on the body to relieve pain. It is a safe and effective way to treat many common ailments, including upper back pain.

There are many acupressure points in the back, but three of the most effective are:

– The acupressure point between the shoulder blades, located two inches below the base of the neck.

– The acupressure point in the center of the back, located between the shoulder blades.

– The acupressure point at the base of the skull, located at the top of the neck.

To use acupressure, find the appropriate point and apply firm pressure with your thumb or finger for two to three minutes. Repeat as needed for relief.

You can also use a tennis ball or other small, firm object to apply pressure to the acupressure points. Just place the ball on the point and lean into it, applying as much pressure as is comfortable. Hold for two to three minutes, then release. Repeat as needed.

Acupressure is a safe and effective way to treat pain at home. However, if your pain is severe or persists for more than a week, it’s important to see a doctor or other healthcare provider to rule out any underlying medical conditions.

So these are my final words:

If you would like to get healthier and be more nimble faster, and stop premature aging, then I encourage you to visit Life Force Secrets. Here, you will find out more about an Acupressure, Shiatsu, and Tai Chi Grand Master named Ahn. He has been helping people take at least 10 years off their age (and looks) for over 60 years, to an elite and private clientele.

And now, all of his anti-aging secrets are available to you, to use again and again, in the comfort of your own own.

The techniques are simple, safe, and very effective in improving body alignment and facial symmetry, too. They will guide you, and help you to release blockages in the muscles, skin, and fascia that are preventing optimal circulation; the techniques will also help you release tension that you don’t need to carry anymore. And when we release tension and restore optimal circulation, posture improves, deep lines soften, and the skin becomes rosy and plump again.  Naturally.

The techniques are proven, and many, many people have enjoy their results.

All of this is available to you as a downloadable PDF and can be found at Life Force Secrets.  It’s all there!