Hi,I am Dr. Gopal Goel (Orthopaedic Surgeon). I will be looking into your question and guiding you through the process. Please write your question below.
My upper back is a little stiff, what stretches can I do to crack it or loosen it? Also, whenever I do push up, after I finish, I feel a little pain in my upper back? Is it a pinched nerve or muscle? If it is, what stretches can I do to relieve the pain?
Some exercises which can be done after pain has reduced include- Spine extension exercises, Lying on your stomach flat lift leg 6 inches from ground, do it for other leg. Now lift both hand and leg simultaneously, 6 inch off the ground and stay Position for around 10 breathes. Core stabilizing spine exercises will help.
You may consult physiotherapist for further guidance. He may start TENS, or ultrasound which is helpful in your case.
Some life style modifications to prevent pain– Take break every 40 min from computer and do some lumbar rotation, stretches, walk and get back to work. Sit with taking support to your back, and do not watch television constantly. I will advise to check your vit B12 and vit D3 level.
Hope this helps. Wish you a speedy recovery.
Take care
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How To Loosen Upper Back?
Hello, I have studied your case. Some exercises which can be done after pain has reduced include- Spine extension exercises, Lying on your stomach flat lift leg 6 inches from ground, do it for other leg. Now lift both hand and leg simultaneously, 6 inch off the ground and stay Position for around 10 breathes. Core stabilizing spine exercises will help. You may consult physiotherapist for further guidance. He may start TENS, or ultrasound which is helpful in your case. Some life style modifications to prevent pain– Take break every 40 min from computer and do some lumbar rotation, stretches, walk and get back to work. Sit with taking support to your back, and do not watch television constantly. I will advise to check your vit B12 and vit D3 level. Hope this helps. Wish you a speedy recovery. Take care