How to Fix Upper Back Pain (NO MORE KNOTS!)
Have you ever wondered how to fix upper back pain? You know, that spot on your back where it feels like you have knots for days. In this article, I am going to breakdown why you are experiencing upper back pain and share 5 moves you can do to fix it for good. There is no need to live in chronic pain when there’s a solution that will have your back feeling better right away.
When it comes to pain in the upper back, it is often related to the joints in the area, specifically the thoracic spine, rather than the muscles. The dysfunction in the thoracic spine can lead to pain in the surrounding muscles, but targeting the muscles directly may not provide long-term relief. Instead, focusing on mobilizing the thoracic spine can alleviate upper back pain.
The first move to alleviate upper back pain is the rhomboid pushup. This exercise helps mobilize the thoracic spine and activate the muscles in the area. By dropping your chest towards the ground and reaching the top end of the pushup, you engage the muscles through their full range of motion.
The wall splat is another effective move to address upper back pain. Stand close to a wall and spread your arms wider to avoid shoulder discomfort. Drive your knee towards the wall and sink your hips into the movement as you try to bring yourself closer to the wall. These actions help to deepen the range of motion in the thoracic spine.
Another effective mobilization drill is the “can openers”. Get down on your knees and elbows, place one arm behind your head, and rotate your upper back so that arm points towards the ceiling. Actively retract the shoulder blade of the arm that is bent behind the head. Repeat on the other side to prevent imbalances.
The 11:15 stretch is a great stretch to relieve upper back pain. Make sure your arms are in the correct position and actively retract the shoulder blade of the arm in the 15 position. This stretch reinforces the mobilization of the thoracic spine, which is crucial for fixing upper back pain.
The final move in this sequence is the bridge and reach over. This movement not only mobilizes the thoracic spine but also engages the entire kinetic chain. From your feet to your head, you are working everything in tandem, ensuring full-body mobilization. This move is highly recommended for alleviating any back pain, especially in the upper back.
If you are looking for a complete workout program that will fix your aches and pains while helping you build a ripped athletic body, visit athleanx.com to explore their program selector and find the right program for you.
Remember, it’s essential to take care of your body and address any pain or discomfort you may be experiencing. By incorporating these moves into your routine, you can say goodbye to those nagging knots and enjoy a pain-free upper back. Don’t let chronic pain hold you back when there are solutions available to improve your quality of life!
27 comments
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Love your work, 5 years ago you fixed my 10 years of lower back pain in 3 minutes, today you've fixed my neck and upper back. Thank You so much Athlean X
Poor Jesse, he has a target on his back.
What about the mid back??
Steroids
How to fix lower сосk pain?
It made pain slightly worse for me after first try. Is it this expected and I should press on?
Thank u from Italy
This video is a godsend right now. Thank you so much!
So cool, thank you.
I occasionally get these knots from playing guitar in a certain sitting position for a long time. Thanks!
Just wanna say Jesse is looking yoked
Awesome. U r a beast.
He really didn't have to use a marker on his back but I think Jessie is in dire need to showing off his bod.
Thx Jeff.
Hi! These exercises are super helpful! It helped me to get rid of the pain I have in that area for years!Thank you so much for sharing!
Btw I am not sure if it is the right place to ask questions but just wondering is there any exercise(?) do to do to fix loose shoulder joint?
Jeff is just killing it. Thanks!
It really works guys. I had upper back pain for more than a year I even tried spine adjustment once but it didn’t work. Its been 3 weeks that I’m trying this workout and guess what, the pain is gone. Thank you for sharing valuable contents like this ✌🏻
No face pulls? :O
I do all these in yoga!
Jeff always has exactly the information I’m looking for. I don’t know why I even bother searching the internet for answers anymore lol. I really needed this.
This was great information! The only thing I couldn't do was the bridge and reach over. It just makes me feel way to dizzy when I do that exercise.
Yoga stuff .. look up Tom merrick beginner yoga
this is not enough. i need more. i need someone to violently bend my fucking spine backwards
You are a f****g life saver!
The can opener stretch was amazinnggggg omg
Literally suffering with this right now so going yo do this in the gym tomorrow