How to Straighten Your Upper Back

Keeping a straight back is a key ingredient in the battle against neck and back pain, and proper posture can save you the misery of sports injuries. If you're exhausted or achey, though, the temptation to hunch your back can be overwhelming. Although hunching your back causes more pain, it's also easier than sitting up straight if you have weak muscles, so you'll need to train your body to straighten your upper back.

Things You'll Need

  • Chair support
  • Massage cane
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Instructions

    • 1

      Practice good posture when you're working by adding a back support to your chair. These supports make it easier for you to maintain proper posture by making it more comfortable to sit up straight and providing extra cushioning for your back. Your chair will need to be relatively high-backed for a chair support to be effective.

    • 2

      Massage your back and shoulders. The temptation to slouch can be due to tension in the back, and regular massage can help eliminate this tension. Focus on locating muscle knots, then putting pressure on them to help loosen them up. When you encounter a knot, massage only in one direction; try using a massage cane to avoid hurting your hands. A good massage should hurt, and it may cause pain to radiate to your head, hips or other areas of your body. It should not, however, be unbearable or cause tingling or numbness.

    • 3

      Treat good posture as an exercise, practicing straightening your back for 15 minutes at a time several times a day. As your muscles get used to this position, it will become easier to maintain for longer periods of time. A chair that is set at the proper height will make your legs and hips more comfortable, reducing the temptation to slouch. Don't get a desk that's too low, as this can make slouching almost inevitable.

    • 4

      Strengthen your shoulder blades by straightening your spine, then pushing your shoulder blades together, as if you're trying to grip a ball with your shoulders. Then push your shoulder blades together and down. Hold each position for 10 seconds, and repeat three to five times. Next, roll your shoulders forward and then backward to loosen them up.

    • 5

      Try a stretching-based body-weight exercise routine, such as yoga or Pilates, which can help loosen up tense muscles and reduce your risk of bad posture. Yoga poses such as Child's pose, Warrior pose and Lizard pose are particularly effective at loosening up tense muscles and helping you gain the strength you need to maintain proper posture.