How to fix and prevent ''upper back pain''
I would like to share a beneficial exercise for strengthening the neck and back muscles. This exercise is called the 'Bent Over Row' and can help alleviate neck and back pain. Before we delve into the exercise, let's briefly understand why neck and back pain has become so common nowadays.
Neck and back pain often stem from inadequate care of our bodies. Our bodies comprise numerous important muscles that support us in our daily activities. When these muscles are not exercised enough or subjected to incorrect strain, they can become weakened or shortened on one side.
Within our bodies, there are two types of muscle fibers: slow contracting muscle fibers and fast contracting muscle fibers, also known as slow-twitch and fast-twitch fibers. Slow-twitch fibers work slowly but have long-lasting endurance, while fast-twitch fibers are responsible for quick bursts of strength but fatigue rapidly.
For example; if you work as ambulance driver or a nurse in the intensive care unit, your work is physically demanding. Your daily routine involves being on your feet all day, frequently bending over patients in awkward postures, and carrying a heavy load on your back due to the nature of the work. Additionally, as part of your specialty, you spend extended periods sitting at a computer, engaging in paperwork for patients. This often leads to an unhealthy posture with shoulders hunched forward and the back and neck positioned in front of the body. Consequently, the upper neck muscle, known as the trapezius muscle or 'hood muscle,' can become shortened after a few days or weeks. Another muscle that can be affected is the rhomboid muscle, which belongs to the back muscles and is often weakened due to inadequate treatment or insufficient training. The rhomboid muscle pulls the shoulder blades toward the spine, aiding in an upright posture.
By practicing this exercise, we can also positively impact other muscles simultaneously, such as the deltoid muscle, lower back muscle, broad back muscle (latissimus dorsi), and arm flexor muscles. The lower-bone muscle, in conjunction with three other small muscles, stabilizes and protects the shoulder joint, preventing dislocation during sudden movements.
The arm flexor muscles, including the biceps brachii (outer biceps) and the biceps brachialis (inner biceps), play a vital role in arm bending (also known as flexion) and are crucial for everyday activities. For instance, when lifting a patient from a wheelchair, the biceps brachialis continues to exert force even when the arm is nearly fully extended. However, it's important to note that the arm should never be fully extended.
Keep in mind:
If this exercise is performed incorrectly due to weak muscles or improper form (such as not maintaining a straight back), it can result in incorrect loading of the joints, shoulders, and back, potentially leading to injury and even chronic pain. Therefore, incorporating this exercise into your regular routine can be highly beneficial in addressing these issues.
To perform the exercise, you don't need any specialized equipment; just grab two 1.5L bottles of water or two dumbbells or a barbell, each weighing 1.5 kg. Before you begin the exercise, it's essential to do a 6-8 minute warm-up to prepare your muscles, with a focus on the back muscles.
First, hold a bottle in each hand, ensuring that both bottles are of equal weight or use a pair of dumbbells or a barbell. For optimal back engagement, position your palms facing forward. Lean your upper body forward slightly. While exhaling, pull your elbows backward, close to your torso, and squeeze your shoulder blades together as if you're trying to hold a pencil between them. Throughout the exercise, maintain a stretched back, which may also engage your lower back. When you inhale, lower your arms back to the slightly bent starting position. Allow your arms to hang down in a relaxed manner, allowing the shoulder blades to slightly separate while keeping the back straight. Keep your knees slightly bent to facilitate a straight back, ensure your knees align with your feet, and maintain a long posture with your head.
Next time you workout, add this exercise to your training plan and do at least 3 sets with 15 repetitions 2 to 3 times a week. I promise you that you will feel so much better afterwards.
