Upper back pain most often occurs due to injuries in the broad triangular trapezius muscle. It is located at the back of the neck between the shoulders. It covers the upper shoulder, the upper back and the mid back.
The trapezius muscle has the tender and hypersensitive knots or trigger points. They are so called because they trigger shooting pains when compressed. The pain is often very severe and limits the movement of the upper body.
How to get relief from upper back pain
The best way to get relief is to exercise the trapezius muscle. Exercises strengthen, relax and keep it in good shape. They speed up the blood circulation which brings in added supply of oxygen.
Here are three simple exercises to do that:
Shrug your shoulders
Stand in your natural posture and move your shoulders up and down 10 times.
Stretch the thoracic area
A. Sit on a stool and clasp your head from behind with both your arms. Now gently bend your body backward 10 times while looking upwards as you do so.
B. Sit on the floor with your legs stretched out. Bend your neck and head towards your navel. Stay in this position for 15 seconds. Repeat this exercise 5 times.
How to locate the trapezius muscle for massage?
The Trapezius is, in fact, a large muscle. It starts from the base of the neck, extends to the shoulders and goes all the way to the middle of the back. You should choose the upper part of the trapezius for the purpose of massage.
Gently press the muscle area for about 10-15 seconds and release it. Do not press very hard or long to avoid hurting it.
Press only so much that you get “the good hurt”.
Knead the trapezius
Lying position relaxes the trapezius muscle because it does not have to bear the weight of the arms. So lie down and knead the sore spots in rhythmic motion. Move incrementally towards the arms.
You can massage the trapezius yourself. But sometimes it is difficult to reach the area with your own hands. It is better to ask someone to do it for you.
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