The COVID-19 pandemic has caused a lot of suffering to many people all over the world. For some, this has included upper back pain caused by sitting for too long in the same position. Fortunately, there are certain steps you can take to minimize this discomfort. In this article, you will learn how to use 6 effective techniques to reduce upper back pain during the pandemic.

1. Do the Right Exercises

One way to reduce upper back pain is to do the right exercises. It is important to do a combination of stretching, strength-training and core-building exercises. Begin by stretching to loosen your back muscles. Then move onto gentle strength-training exercises such as seated rows, Superman planks and chest press. Lastly, focus on core exercises such as Pilates 100, leg lifts and bicycle crunch.

Benefits of Exercising

Exercising releases endorphins which naturally soothes the body’s pain and tension. Also, it helps to strengthen and stretch the back muscles for optimal support. Regular exercise can make it easier to maintain good posture and keep pain at bay.

2. Improve Your Posture

How to Improve Your Posture

In order to improve your posture, sit up straight at the edge of your chair and keep your feet flat on the floor. Avoid slouching and hunching your shoulders as this can strain your upper back. Additionally, keep your neck and head in an upright but relaxed position. Be sure to take frequent breaks while sitting to give your body a break.

Read Also:  5 Spine Symptoms That May Signal A Bigger Back Issue

Technology Solutions

If you are sitting and working for long periods of time, consider investing in technology such as a standing desk or a posture correcting chair. These items can help you maintain good posture even when you are seated.

3. Engage Your Core Muscles

Focus on engaging your core muscles while sitting or standing. This will help you maintain stability in your back and spine and prevent unnecessary strain. Try abdominal contractions, pelvic tilts and other core-building exercises. Additionally, try to break up long periods of sitting with walking or stretching.

4. Use Proper Lifting Techniques

When lifting objects, make sure to bend at the knees rather than at the waist. Keep the weight close to your body and use your leg muscles to provide the power. Also, don’t twist your spine as you lift as this can cause strain on the back muscles.

5. Adopt Ergonomic Practices

Invest in ergonomic furniture and accessories to provide your back with the support it needs. Consider investing in an ergonomic chair and monitor set up to reduce strain. Similarly, use an ergonomic keyboard and mouse to support your wrists and prevent repetitive strain injury.

6. Get Some Massage Therapy

Massage therapy is another effective way to reduce upper back pain. A therapist will be able to target the exact muscles that need attention and apply targeted massage to reduce pain and tension. Make sure to inform the massage therapist of any areas of concern before starting a session.

People Also Ask


How do I reduce upper back pain?

Upper back pain can be reduced by doing the right exercises, improving posture, engaging core muscles, using proper lifting techniques, adopting ergonomic practices and getting massage therapy.

Read Also:  Recovery Time From Back & Spine Surgery

Is upper back pain common during COVID?

Yes, upper back pain is a common side effect of having to sit for long periods of time due to the pandemic.

How can I relieve pain in my upper back?

You can relieve pain in your upper back by doing targeted exercises, improving posture, engaging core muscles, using proper lifting techniques, adopting ergonomic practices and getting massage therapy.

What is the best way to prevent upper back pain?

The best way to prevent upper back pain is to do targeted exercises, improve posture, engage core muscles, use proper lifting techniques, adopt ergonomic practices and get massage therapy as needed.

What causes upper back pain?

Upper back pain is often caused by poor posture, repetitive movement, lack of exercise, muscle tension or injury.

Final Words

Upper back pain can be a debilitating side effect of the COVID-19 pandemic, but it does not have to be. By following the 6 techniques outlined in this article, you can reduce your upper back pain and get on with your day. Make sure to stay mindful of your body, take frequent breaks and listen to what it has to tell you.