Relieving Upper Back and Shoulder Pain through Massage and Exercise
- Benjamin Mishleau
- Nov 18, 2024
- 6 min read
Updated: Feb 9
One of the most common complaints I hear from my clients is of upper back and shoulder pain. Sometimes they have tried massage, but often it only provides a temporary relief. Let's dive into some of the reasons behind upper back and shoulder pain, and how combining massage with personal training can help the symptoms go away, and stay away.
A Familiar Story: The Struggle with Upper Back and Shoulder Pain
Meet Sarah, a busy professional in her mid-30s who spends most of her day at a desk. She often feels tension building in her upper back and shoulders, especially as the workday goes on. By the end of the day, she’s dealing with a stiff, sore neck, aching pain between her shoulder blades, and muscles in her upper back that feel like rock. To make matters worse, this tension often triggers headaches that radiate from her neck, making it hard to focus or relax in the evening. Sarah, like so many others, has tried massages focused on her upper back, which offer temporary relief, but the pain always seems to come back the next day.
This is a common story for many people, especially those who spend long hours sitting or working on computers. Pain between the shoulder blades, stiff neck, and tight upper back muscles are classic signs of upper back tension. However, for lasting relief, we must look beyond just the upper back itself and explore the underlying causes of this discomfort.
Why Upper Back Pain Persists: Understanding the Root Causes
When most people experience upper back pain, the first thought is to massage the area that hurts. While this can offer temporary relief by loosening tight muscles, it doesn’t get to the root of the problem. To understand why the upper back is in constant strain, we need to look at two important factors: posture and emotional stress.
1. Posture: The Role of the Hips and Ribs
The upper back's primary job is to keep us upright and prevent us from falling forward. However, due to poor posture—like slouching or hunching forward at a desk all day—the upper back becomes overstressed. This forward posture often leads to tightness in the chest and shoulders, pulling the body even further out of alignment.
To address this, it’s important to look at both the hips and the ribs, not just the back itself. If your hips are tilted or your ribcage is misaligned, it places extra strain on the upper back, which then has to compensate by working harder. The tightness in the pectoral muscles (chest) and shortened rib position can pull your body forward, creating an imbalance. When these muscles are in a constant state of tension, the upper back struggles to keep you upright, resulting in pain and stiffness.
By addressing the chest and ribcage through massage and stretching, we relieve the tension pulling on the upper back. This reduces the workload on those muscles, leading to longer-lasting relief than simply massaging the back alone.
2. Emotional Stress: How Stress Affects Posture and Breathing
Another major factor in upper back and shoulder pain is emotional stress. When we are stressed, our bodies tend to adopt a protective posture, with the shoulders rolling forward and the upper back hunching. This is an unconscious response, as the body tries to guard itself in times of perceived threat or anxiety. Over time, this forward-hunched position becomes habitual, placing even more strain on the upper back.
In addition to poor posture, stress affects our ability to breathe deeply. Shallow, stress-induced breathing can cause tightness in the chest and shoulders, further contributing to upper back pain. Practicing mindfulness and relaxation techniques, along with general massage therapy, can be incredibly helpful in breaking this cycle. By focusing on deep breathing and stress relief, we allow the muscles in the upper back and shoulders to relax, improving posture and reducing tension.
Upper Back and Shoulder Activation Exercise Routine
This exercise routine focuses on activating key muscles in your glutes, back, and shoulders to relieve upper back and shoulder pain. Each exercise is focused around building the blocks that will lead to success for the next exercise. Follow the steps below, ensuring proper form and control throughout each movement.
1. Glute Bridges
Reps: 10
Pause: 1 second at the top
Instructions:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Engage your core and glutes as you lift your hips toward the ceiling, creating a straight line from your shoulders to your knees.
Hold for one second at the top, squeezing your glutes, then lower back down.
Why: Activating the glutes helps stabilize the pelvis and reduces strain on the upper back.
2. Supermans
Reps: 5
Instructions:
Lie face down on the floor with arms extended in front of you and legs straight.
Simultaneously lift your arms, chest, and legs off the ground while keeping your neck neutral.
Hold briefly at the top before lowering back down.
Why: This exercise increases blood flow to the back muscles and activates them before moving up the chain.
3. V-Raises
Reps: 5 to 10
Instructions:
Stand or sit tall with arms at your sides.
Raise your arms out to the sides and up at a diagonal, forming a “V” shape, while keeping your shoulder blades pulled down and back.
Why: Activating the lower trapezius muscle helps stabilize the scapula and improves upper back strength.
4. Scapula Push-Ups
Reps: 10
Instructions:
Get into a plank position on your hands or elbows.
Without bending your elbows, push your spine toward the ceiling, spreading your shoulder blades apart.
Then, lower your body by pinching your shoulder blades together.
Why: This targets the muscles around the scapula, improving shoulder stability and mobility.
5. Snow Angels
Reps: Variable (pause and contract)
Instructions:
Lie on your back with your elbows bent at 90 degrees and arms at your sides.
Slowly move your arms out to the sides and up overhead while pushing your elbows into the floor..
Pause for 5 seconds at the end of each movement, then relax for 10 seconds, gradually adjusting the height of your arm movements.
Why: This exercise helps to activate the shoulder muscles and improve scapular mobility.
6. Total Neck Recovery
Reps: 5 to 10 (per direction)
Instructions:
Lie on a bed or table so that your head is hanging off with your shoulder tucked down..
Start on your side moving slowly side to side. Then rotate face up moving up and down. 10 reps on each side moving through the full range of motion.
Why: This promotes flexibility and strength in the neck muscles, relieving tension that can contribute to upper back pain.
7. Shrugs
Reps: 10
Instructions:
Hold a dumbbell or heavy book in each hand.
Roll your shoulders back and up towards your ears, then forward and down, ensuring to contract the muscles at each point.
Reverse the motion, emphasizing the movement through all ranges.
Why: This exercise strengthens the upper traps and helps alleviate tension in the shoulders.
8. Relaxation Snow Angels
Duration: 1 to 2 minutes
Instructions:
Return to the snow angel position on your bed or floor.
Allow your shoulders to relax completely, letting go of any tension.
Why: This helps the shoulders and upper back to reset after the activation exercises.
This routine focuses on activating the muscles that contribute to upper back and shoulder pain. By addressing the glutes, back, and shoulders, you can help alleviate tension and improve your overall posture. Incorporating these exercises regularly can lead to significant relief and better functioning in your daily activities. Always listen to your body, and adjust the intensity as needed!
The Real Source of Pain: It’s Not Always Where You Feel It
It’s easy to assume that the location of pain is where the problem lies, but with upper back pain, that’s often not the case. The upper back muscles are frequently overworked because of imbalances elsewhere in the body, particularly in the hips, ribcage, and chest. When we focus only on treating the upper back, we miss the underlying issues that keep causing it to tighten and ache.
By looking at how posture, muscle imbalances, and stress contribute to upper back pain, we can create a more effective treatment plan. This means addressing not just the back, but also the hips, ribs, and pectoral muscles that are pulling the body out of alignment. As we relieve tension in the chest and improve our posture, we take a huge load off the upper back, allowing it to relax and heal.
Finding Lasting Relief
To truly find relief from upper back and shoulder pain, we must look beyond the painful area itself and consider the bigger picture. Whether it’s tension in the hips or chest muscles pulling you forward, or emotional stress causing you to hunch and tighten your shoulders, understanding the root causes of upper back pain is key to finding long-term relief. By addressing posture, muscle imbalances, and stress, we can help the body restore balance and reduce the strain on the upper back.
The next time you experience upper back pain, remember that massaging the back alone may not be enough. Look at how your posture and stress levels might be contributing to the problem, and consider working on the muscles at the front of your body to ease the tension pulling on your back. With a comprehensive approach, you can find relief and prevent the pain from returning, allowing you to move through your day with ease and comfort.
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