Do you ever get those really bad knots in your upper back?
You know the ones I’m talking about, right?
The ones that keep coming back over and over again no matter how many times you rub them?
The knots that linger no matter how many times you lather them with muscle ointments and pain creams?
The commercials keep telling you that pain pills are the answer, but they don’t seem to be working either do they?
Wouldn’t it be great if you learned how to get rid of this problem on your own and could make sure it didn’t return?
I was reminded of this recently while I was camping with friends in beautiful central Texas. As we were all gathered around the campfire one girl asked me this question…
“I’ve got these really bad knots in my upper back…do you think I should get a massage first and then do acupuncture OR acupuncture first and then massage?”
I then asked her what position her body was in throughout the day and she said…
“Actually, I sit….like ALL DAY”
“Well…both can be very helpful, but until you address your frequent sitting position, poor posture and forward head you’ll never get to the root issue of what’s causing your pain.”
I then explained to her exactly what I say in this video and gave her these 6 different ways she could fix it.
- Wall thoracic extension – 2:30
- Upper trap smash – 3:20
- Wall angles – 5:30
- Forearm wall slide – 6:55
- Wall pec stretch – 8:07
- Shoulder Shrug – 9:41
After explaining everything she said…
“That makes perfect sense…I totally understand what is causing my pain and I know exactly what to do…and I’m GOING TO DO IT!”
I’m happy to report she is now pain free!
So what about you? What are you doing about the knots in your upper back?
Try these exercises out, let me know how it feels and what results you get!
Peace, love and upright postures!
Chad Walding, DPT, OPEX L1, RKC
If you are looking for more help in getting to the ROOT issue of your pain, check out The Sitting Solution.
Getting to the root issue of what’s causing your pain should be the primary focus.