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The Best Tips on How to Prevent Upper Back and Muscle Pain.


Upper back and muscle pain don’t have to happen to you that often. And you don’t have to under go expensive treatments to prevent the discomfort. There are three simple secrets to keeping your back agile, pain-free, and limber: learning good posture, changing your diet and properly setting up your working space.

But how can you do that on regular bases and make a habit out of it?

Learning good posture to prevent upper back and muscle pain.

First, find the trigger that will remind you about practicing good posture. Try considering doing exercises when you get up from your desk or before a lunch break.

By making good posture exercises a routine, you’re gradually solidifying a habit and that’s the key to success.

Use imagery to your advantage. Think of a straight line passing through your body from the ceiling to the floor, starting at your toes all the way to your ears. Now, imagine that a strong cord is attached to the top of your head and it’s pulling you upward.

Put your hands on your thighs and keep the shoulders down. Then, slowly draw your shoulders back and squeeze your shoulder blades together for five seconds. Repeat five times max.

Non-strenuous exercises not only avoid excess weight gain but they also prevent upper back pain caused by weakened muscles that can’t handle activities of daily living.

Proper nutrition: Delicious and healthy.

Don’t worry you don’t have to be on a strict diet, it’s all about eating more of the good stuff and cutting back on the nastiest. Think of deeply colored fruits and veggies like carrots, sweet potatoes, berries, grapes, cherries, orange, and beets. When it comes to herbs, choose basil, cinnamon, rosemary, ginger, garlic, oregano, and turmeric.

Try to avoid processed food and saturated fats (that includes pasta, sugary drinks, and snacks). You should also stay away from fried foods, caffeine, and alcohol.

Setting up your workstation.

If you’re spending a lot of time in front of the computer, pain in the upper back seems almost inventible. But if you make sure that your workstation is properly organised you can minimise the discomfort significantly!

Make sure that your chair is ergonomically correct and that your desk is at the proper height.
You can even use a standing desk if that’s what makes you feel less strained. Your ergonomic chair will line up your head, shoulders, hips, and knees and help to prevent strain on your neck and spine.

It’s also important to keep your monitor just below eye level. Set the keyboard high enough to keep your elbows bent approximately 90 degrees. Your mouse should be placed at the same level as the keyboard and if you are using a drafting pad, it should also be at this height.

Be persistent

Keeping your spine healthy is not an easy task but creating healthy habits will certainly put you on the right path. Learning good posture and eating healthy are everyday activities that we can really master. In order to help our body to heal and function properly, we need to be persistent.

Be kind to your body – it will shower you with gratitude in return.

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