Our helpful guide to you in dealing with Upper Back Exercises

Did someone close to you ever say that their back hurts or abs hurts after doing weighted crunches for abs? We bet its upper back pain.


Upper back exercises for back pain will not only help you to get rid of that pain but also it’s lucrative for guys who want to build their upper back. We love to see them all prepared and beach ready for summer 2020. So guys, let’s get started to know about every little trivia about Upper back exercises for pain relief.

Statistics show that close to 31 million Americans experience upper back pain at any given time. About a half of all working Americans admit to having back pain symptoms each year. According to experts if the present generation does not involve in some upper back exercises at home to stay fit, as much as 80% of the population will experience a back problem at some time in their lives..

What is an Upper Back Exercise?

Upper back exercises at home are those exercises that involve the movement, stretching,
contraction and relaxation of the upper back muscles like the trapezius, the latissimus dorsi, the teres major, the teres minor, the infraspinatus, the rhomboid major, and the posterior deltoid.
When you work on these muscles with our recommended list of upper back exercises at home, you’re surely going to get that dream v-shaped male body that you can flaunt. It will not only make your waist look smaller but also make your back look thicker.

Why do we need upper back exercises?

With our daily 9-5 desk job routine, we have become a nation of perpetual slouchers, hunching over a desk, a smartphone, or a tablet. This poor posture inescapably leads to back and neck problems and it signals you the need to train your upper back exercises at home.
As per the statistics, Elanit Friedman, Openfit’s director of fitness and wellness claims that when we sit in a slouched posture in front of a computer or gaze at our phones, the arched posture leads  to shoulder and neck stiffness or soreness. That’s why you should adopt a uniform upper back exercises for pain relief exercise routine to reduce your risk of back pain, improve your mobility, and boost your overall strength.

Hands-free upper body exercise list

These upper body exercises will release the tension from your muscles and make you feel relaxed and comfortable. If you have neck or upper body pain owing to your daily desk job, you should definitely try out these exercises.

Neck side bend and rotation

Stand or sit straight facing forward, and start tilting your neck to the right. As you do it, you will feel a stretch through your neck to your trap muscle. Hold for about 10 seconds, and slowly roll your head in a counter clockwise direction. Rest for 10 seconds when you reach your left shoulder.
Finish this rotation when your face returns to the position where you started.

Sets and Reps
Repeat this sequence 2-3 times rolling your head in a clockwise and anticlockwise sense

Shoulder roll

This is an ergonomic exercise meant for shoulders and upper back exercises for pain relief upper back exercises for back pain. Stand with your arms down to your sides. Raise your shoulders and roll them backwards in a circular motion, completing 5 rotations. Then complete 5 rotations forward.

Sets and Reps
Repeat this series 2-3 times changing the direction of rotation.

Overhead arm reach

This hands-free upper back exercise also targets your shoulders and upper back muscles. Sit in a chair, or stand straight facing forward with your feet on the ground. Stretch your right arm up, above your head, and tilt to your left. Place your left arm on your waist and bend your torso until you feel the stretch in your right lat and shoulder.

Sets and Reps
Come back to start position and repeat this exercise 5 times with your left arm.

Chair rotation

This exercise particularly targets the muscles of the upper back, simultaneously healing the mid and lower back problems. Sit sideways in a chair and make sure that your right side rests against the back of the chair. Keep your legs stable and rotate your torso to the right. Reach for the back of the chair with your hands as you turn your upper body. Keep your upper body there, and use your arms to stretch deeper and deeper until your muscles loosen and you feel comfortable.

Sets and Reps
Hold for 10 seconds after each stretch. Repeat, alternatively, 3 times on each side.

Upper Back Exercises to get the perfect macho

For these exercises, you need to get up and hit the gym regularly. Exercising your upper back can also play a large role in boosting strength for other exercises like the bench press. The muscles in your upper and mid-back help maintain your shoulder joints. The stronger you make your muscles, the more stable your shoulders, and consequently the more weight you can lift during an upper back exercise.

Renegade Row

The first upper body exercise using a pair of dumbbells is Renegade Row. Take light dumbbells and maintain a proper spinal position as you row the weight. Get into the plank position with your feet spread apart, and grasp the dumbbells with your palms facing parallel to each other. Compress your glutes and core to keep a strong spinal alignment, and look at the floor ahead of you. Use your lats to pull one of the dumbbells towards chest height, then return the weight to the ground, keeping the rest of your body balanced in its position.

Lunge row with crunch

This exercise not only engages your traps, rhomboids, and rear delts but also, it works your core and leg muscles. Stand grasping two dumbbells at your sides and take a big step forward with your left leg. Bending at the knee to form a deep lunge position, and keep your right leg straight.
Lean front at your hip, and lay your torso on top of your left thigh. Allow your arms hang straight down to the sides of your left leg, palms facing each other. Keep your back straight and contract your abs. Bring the dumbbells to the outside of your ribs and keep your elbow adjacent to your side.
Loosen your arms down as you press your right knee up towards your chest for a crunch. Place your left leg back into the lunge position and repeat.

Sets and Reps
Do an equal number of reps on both sides.

Reverse fly

Grab a set of dumbbells and sit on a bench or stability ball. Keep your feet evenly on the ground, hinge at the waist to bend forward slightly. Draw your dumbbells behind your calves with your palms facing each other.
With a slight arch at the elbow, raise your arms outward and compress your shoulder blades. Make sure you keep your palms facing the floor.

Sets and Reps
Gently release your arms slowly and repeat

Dumbbell pullover

Grab a set of dumbbells and lie down flat on your back. Plant your feet on the ground and extend your arms to the sky, holding the dumbbells together above your chest. Slightly bend at your elbows, gently lower your arms above until your biceps reach your ears.
Gradually guide your arms back to above your chest and repeat.

Sets and Reps
Free your arms gently and repeat this step for 5 times.

Diet for Upper Back Exercises

You might wonder why ensuring a proper diet is necessary when you have upper back pain. If
your upper body has too much fat then there is extra strain on your skeleton when compared to a leaner body. You can banish back fat for good by losing fat all over your body and toning up your back muscles if you couple your upper back exercises at home with a good diet.

Let’s have a look at a few diet changes to get rid of back fat

Hydrating your body

Gulp down at least eight to ten glasses of water to keep yourself hydrated. It will make you replenish nutrients without setting you back a single calorie! If not water, start slicing up whole citrus fruits containing d-limonene to your cup. It will help your body expel toxins and fat. So prepare a vessel of detox water and enjoy sipping.

Avoid foods that cause joint inflammation

Get rid of inflammation by steering clear from these inflammatory foods and adding antioxidantrich snacks like dark chocolate and berries to your diet. Some great sources of inflammationfighting antioxidants called flavonoids are found in Blueberries, raspberries, and strawberries, and that can help to slim your back.

Prevent consuming Sodium

Do not take in more than 2,300 milligrams of sodium a day. Stick to 1,500 mg if you have high
blood pressure. Salt can fasten cravings and cause you to eat more.

Maintain a calorie count

Count your calories and eat 1,200 to 1,400 calories one day. Only then, indulge in 1,600 to 1,800 calories the next day. As long as you maintain the average caloric intake, your metabolism will initiate the fat-burning mode and torch the excess fat in your body.