How to Mend Your Lower, Middle or Upper Back Pain

Lower back pain is the most common source of back pain as this portion of the spine, the lumbar, provides mobility to perform daily tasks. By overreaching, twisting, or straining the back you can severely impair your ability to perform any sort of activity. Thus it is important to keep the muscles in your lower back healthy and strong by ensuring that they will not atrophy (waste away). Persistent lower back pain should be evaluated by a physician in order to determine the root cause.

Often the cause of lower back pain is simply a lack of muscle tone and strength to handle daily activities. There are many exercises available to strengthen lower back muscles, which can be performed in a few minutes everyday. Consult a physician before beginning the exercises listed below. Please note that your back pain may worsen when you initiate a strengthening exercise regimen, however if the pain persists you should immediately stop the exercises and consult a physician.

For additional treatment options please view the "Treatments" section below.

Standing Hamstring Stretch - Raise your leg to place your heel on a stool or chair. Keep your knee straight, lean forward, bending slightly at the hips. You should feel a mild stretch in the back of your thigh. Do not roll your shoulders forward. Take a deep breath and exhale as you bend forward at the waist to deepen this stretch. You should now feel this stretch in your lower back. Hold this position for 15 to 30 seconds then relax and continue on to the next stretch.

Pelvic Tilt - Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then release. Repeat this exercise 10 to 30 more times, then relax and continue on to the next stretch.

Double Knee to Chest - Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Take a deep breath and as you exhale slowly pull both knees up to your chest. Do not pull so far that you feel pain in your lower back. Take another deep breath and hold this position for 5 seconds. Exhale and lower your knees back down, resting your feet flat on the floor. Repeat this exercise 10 to 20 more times, then relax and continue on to the next stretch.

Lower Trunk Rotation - Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. While keeping your shoulders flat on the floor with your knees bent, gently rotate your legs to the right. Hold this position for a few seconds, and then gently rotate your legs to the left. Repeat this exercise 10 to 20 more times, then relax and continue on to the next stretch.

Partial Curl - Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Slowly raise your arms up so they are stretched out in front of you, tuck your chin to your chest, and take a deep breath. As you exhale gently curl your upper body forward until your shoulders are raised up off of the floor. Hold this position for 3 seconds, and then take another deep breath as you slowly lower back down to the floor. Repeat this exercise 10 to 30 more times, then relax. You can challenge yourself further by performing this exercise with your hands clasped behind your head, elbows out to the side.

Piriformis Stretch - Lie on your back with your knees bent, cross your right leg over your left leg. Wrap your arms around your legs, placing your hand under the thigh of your left leg. As you inhale gently pull your knees toward your chest - you should feel this stretch along your buttocks and the outside of your hip. Hold this position for 15 to 30 seconds, and as you exhale release your knees back the starting position. Remember to keep your breathing nice and even. Repeat this exercise with your right leg crossed over your left 3 more times, and then relax. Now cross your left leg over your right leg and repeat this exercise 4 times.

Cat and Camel - Go down onto your hands and knees while keeping your back in a neutral position. Take a deep breath and slowly arch your back up, tightening your abdominal muscles. Hold this position for about 5 seconds. As you exhale lower your back, curving your spine inward and releasing your abdominal muscles. Repeat this exercise 10 to 20 more times, then relax and continue on to the next stretch.

Quadruped Arm/Leg Raises - Begin on your hands and knees and gently tighten your abdominal muscles. Take a deep breath and as you exhale slowly raise your right arm and left leg up to stretch them straight out, away from your body. Take another deep breath and hold this position for 5 seconds, and then as you exhale slowly lower your right arm and left leg back down to the floor. Now take a breath and exhale as you slowly raise your left arm and right leg up to stretch them straight out, away from your body. Take another deep breath and hold this position for 5 seconds, and then as you exhale slowly lower your left arm and right leg back down to the floor. Repeat this exercise 10 to 20 more times, then relax.

Middle back pain is often experienced by individuals who have a history of lower back pain or individuals that have previously had back surgery. This is also common if a fusion of the L4-5 to 5-S1 vertebrae has occurred. These vertebrae can easily become stressed and the best treatment for middle back pain is muscle strengthening. Additional treatments available are listed below in the "Treatments" section.

Upper back pain may occur due to injury from an accident, strain, joint dysfunction, poor posture, or atrophied (weakened) muscles. Chronic upper back pain is not nearly as common as lower back pain. Although the lower back has more mobility, the thoracic section of the spine (upper or middle back) consists of 12 vertebrae and is used mostly for stability. This is why the upper back is less susceptible to injury than the lower back.

Strengthening your upper back muscles is important to maintain good health. There are a few exercises available to strengthen upper back muscles, which can be performed in a few minutes everyday. Consult a physician before beginning the exercises listed below. Please note that your back pain may worsen when you initiate a strengthening exercise regimen, however if the pain persists you should immediately stop the exercises and consult a physician.

For additional treatment options please view the "Treatments" section below.

Thoracic Extension - Sit comfortably on a chair, but do not lean against the backrest. Clasp both of your hands behind your head and gently arch your back allowing your neck to tilt back so you can look upwards. Take a deep breath while in this position, then release back down to a neutral position. Repeat this exercise 10 more times, then relax and continue on to the next stretch.

Scapular Squeezes - Sit comfortably on a chair, but do not lean against the backrest. Take a deep breath, and as you exhale gently squeeze your shoulder blades together. Take another breath and hold this position for 5 seconds, then exhale and release. Repeat this exercise 10 to 20 more times, then relax and continue on to the next stretch.

Arm Slides - Stand with your back against a wall. Let your arms rest at your sides with your elbows and wrists against the wall. Take a deep breath and as your exhale gently raise your arms, allowing them to slide against the wall with your elbows and wrists still touching the wall. Raise them as high as is comfortable for you; please do not strain your back muscles too much. Take another breath, then exhale and lower your arms back to your sides. Repeat this exercise 10 to 30 more times, then relax and continue on to the next stretch.

Thoracic Stretch - Sit comfortably on the floor with your legs straight in front of you. Hold your mid-thighs with your hands. Take a deep breath and as you exhale slowly curl your head/neck forward. Take another deep breath and hold this position for 15 seconds, then exhale and release. Repeat this exercise a few more times, then relax. Remain in a seated position with your legs straight in front of you, hands resting on your thighs. Take a deep breath and as you exhale twist your right shoulder and elbow to the left - you should feel this stretch in your upper back. Hold this position for 15 seconds, then release back into a neutral position. Now take a deep breath and as you exhale twist your left shoulder and elbow to the right - again you should feel this stretch in your upper back. Hold this position for 15 seconds, then release back into a neutral position. Repeat this exercise a few more times, then relax and continue on to the next stretch.

Sometimes the root cause of back injuries is not due to an acute injury or is undetectable through routine diagnostic methods. This is why it is so important to consult a physician prior to treatment.

Cold Compression Therapy - The R.I.C.E. Method

Cold Compression Therapy is ideal for treatment within the first 48 hours of back pain flare-up. It is best to reduce swelling or inflammation and rest your injured back muscles by administering the R.I.C.E. method.

Begin R.I.C.E. treatments by resting your back as much as possible and restrict any movement to prevent further damage. Ice the inflamed area 2 to 3 times a day for approximately 15 minutes (allow for 45 minute periods between treatments). Do not apply ice directly onto your back as this may cause cryoburn (freezer burn to the skin) - use a piece of cloth, towel or compression wrap to protect your injury. Compress the area if possible by adding light pressure to minimize swelling. Finally, elevate your injured back by placing a few pillows behind your back while comfortably sitting up or laying down (do not place the pillows directly on or under the injured portion of your back) to relieve swelling and allow fluid to properly drain.

Check out Our Cold Compression/R.I.C.E. Therapy Lens

Blood Flow Stimulation Therapy

If you are experiencing some inflammation in your back, and your back pain has turned into a constant ache you may want to explore the healing benefits of Blood Flow Stimulation Therapy (BFST). BFST decreases inflammation and increases blood circulation. Blood is the transport mechanism for oxygen, nutrients, water and antibodies, thus proper blood flow is essential when healing lower, middle or upper back pain. BFST is provided through the use of heat therapy which can be found in heating wrap products.

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Therapeutic Ultrasound

Placing an ultrasound device directly over the spine at any time during an ultrasound treatment is not recommended. When treating any area near the spine please consult a physician for a proper treatment plan.

Therapeutic ultrasound is a method of stimulating tissue beneath the skin's surface using sound waves. It is like a high frequency massage that can penetrate up to 4" below the surface of the skin. The heating and massaging effects of therapeutic ultrasound have 3 primary benefits: it can speed the healing process, reduce swelling, and heal damaged tissue softening scar tissue. Essentially, the nutrient absorption rate and blood flow within the injured area will be greatly enhanced through the use of an ultrasound device. Portable ultrasound therapy is recommended and administered by many doctors and physical therapists.

When applied directly to the skin, the transducer head of an ultrasound unit cannot effectively transfer sound waves into the body. A conductive medium (ultrasound gel) is required to facilitate therapeutic ultrasound.

Ultrasound can also be used to administer therapeutic medicines into the body which provides the added benefit of delivering soothing medicated gel to the site of the pain. This is a process known as Phonophoresis.

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