What To Do For Your Tight Back?

11 April 2021
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Your mid-back as a structure overall is built to be stiff and stable. This is because attaching to it are your ribs which are crucial for protecting your organs that are underneath it. 

But a lot of people are in poor postures during the day and therefore have a rounded upper back. If the upper back is stiff then you will be unable to extend your back fully. Not being able to extend your upper back fully has knock-on implications for your neck, lower back and especially your shoulders. So, when trying to fix these issues it is important to not just look at the site of pain but try to fix the mobility in your upper back.

If a fire starts in your house and you running to the smoke alarm and taking out the batteries is similar to just focusing on the site of pain when you get an injury. Without looking at your upper back mobility you can miss the true cause of your problem and therefore not recover efficiently or perform optimally at a chosen sport. This is especially true for gym-goers and throwing athletes.

It is very common for people not to have enough mobility in the upper back and almost no one has enough. We recommend doing mobility work for this area every day. 

How to help?

  • The cat camel is a great exercise to get movement back through your back. This is done by being on all 4’s. Then start by arching your back while taking a deep breath in. Then start to arch your back take a breathe out and tuck your rib cage down at the end of the movement. Then repeat. Aim for 15-20 slow repetitions.  
  • The sphynx variation of the cat camel is great for really targeting your upper back, it is easy to hinge and get motion through the mid-back with just the cat camel so doing this variation might help you target your upper back better. Again start by arching your back and couple the movement with your breathing as this will help expand the rib cage (if your rib cage is not moving well, your upper back is not moving well) and make sure you’re doing the movement slow enough.  Aim for 15-20 slow repetitions.

If you suffer from any shoulder issues or want to get more back mobility then contact the clinic today on 0578678904, direct message us on Facebook or book now.

Yours in Health

The Lawlor Clinic: Spine & Sport, Portlaoise, Laois

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