Exercises For Upper And Lower Back Muscle Pain

Are you affected by back muscle pain that doesn’t allow you to move properly? If so, then this text is solely for you guys. It’s something that each person does experience at different stages of life. Usually, it’s not so severe but can offer you a troublesome time in acute conditions.

Living in an era of technology means being up-to-date about worldly happenings, which needs tons of screen time. Excess screen time results in a sedentary lifestyle which causes many fitness-related problems. Back muscle pain is one among them, which is extremely common among young ones and adults.

This article will provide you complete information about causes, symptoms, and information back muscle pain recovery time. So, keep reading the article if you would like to gather a bit of credential information about back muscle pain and its cure.

Back Muscle Pain:

Back muscles support our backbone and help us to stand upright and move properly. They are tender and need utmost care to keep them healthy and strong. A slight problem in them creates difficulty for you to move. Our back consists of three types of muscles.

  • The neck muscles
  • Upper back and shoulder muscles
  • Lower back and hip muscles

All these muscles contribute to making our motion easy and proper. As you all know, muscles are made up of different parts, including tendons, ligaments, and other soft tissues. A slight problem may be an injury, over-stretched muscles, a herniated disc, and muscle tear that causes back muscle pain and stops your mobility.

The symptoms of back muscle pain include muscle ache, muscle stiffness, sharp pain in upper or lower muscles, difficulty in motion, muscle cramps, and muscle compressions.

The leading causes of back muscle pain include a sedentary lifestyle, a lot of physical activity, lifting heavy objects, sudden trauma or stress, falling away suddenly, lying in a bad posture for a long time, and an excess gain in weight. All these causes can be a possible cause of your muscle pain, but it is necessary to identify any one of them that is the actual reason for muscle pain in your case.

Back Muscle Pain Recovery Time:

Back muscle pain recovery time is different in different cases. It only depends on your muscle strength, how you deal with your body after the muscle ache and your lifestyle. The stronger the muscles are, the quicker will be your back muscle pain recovery time. Usually, the common spam for back muscle pain recovery is about two to six weeks. Most people suffering from back muscle pain go back to their daily routine after two weeks. If you do not feel any recovery even after 2-3 weeks, it will be best for you to seek medical help or consult a physiotherapist. The doctor will examine your problem by considering the muscle movements or using a CT scan or X-ray technique.

Usually, back muscle pain vanishes on its own after 2-3 weeks. You can use some home techniques to make the healing process faster. The home treatment includes heat and cold therapy, medication (anti-inflammatory drugs or painkillers), physical (walking or exercise), bed rest, hot water bath, or muscle relaxants.

Now we will discuss some exercises for upper back pain and lower back muscles.

Stretches And Exercises For Upper Back Muscles:

The upper back consists of the neck and shoulder muscles. So, stretching and strengthening exercises for neck muscles, shoulder muscles, and mid-back muscles are very useful. After recovering from the stabbing muscle pain, some physical activity or exercises are essential for muscles to make them strong and keep them in shape.

Some easy and manageable exercises for upper back pain are given below:

Neck Muscle Stretching:

This exercise is good for strengthening the neck muscles. The process includes the rotation of the neck from left to right or from right to left, in the opposite direction, causing tension in the neck muscles that reduces pain and makes the muscles active and strong.

Shoulder Stretches Or Rolls:

In this exercise, you have to stand straight forward, losing your arms downward and rolling your shoulders from back to front in a periodic manner. Repeat the process 5 to 10 times for 30 seconds. It will make your shoulder muscles active and strong. The shoulder rolls are suitable for shoulder and upper back pain.

Superman Move:

The superman move is best for both upper back and lower back muscles. In this activity, you have to lie down straight forward on your back, losing your body free. Then, move your knees to the chest and at the same time bring your neck upward towards the chest. It involves both upper and lower muscles.

Some other exercises for upper back muscles are:

  • Thoracic extension
  • Corner stretch
  • Wall stretch

Stretches To Cure Lower Back Pain:

The lower back contains soft tissues in bulk. A slight issue to the soft tissues makes them painful and stubborn. Exercises or stretches are helpful to make them active and strong. We will discuss some of the stretches for lower back pain below:

Back Muscle Stretching:

Lie on your back and move your knees and chin to your chest. It will put some tension in your neck and shoulders. The stretching practice provides the muscles more tension and ultimately reduces the chances of pain in the back muscles.

Piriformis Muscle Stretches:

The piriformis stretching includes the hip muscles, buttocks, and piriformis muscles. It involves lying on your back, pulling a knee to the chest while keeping the other leg flat. This stretching relieves the pain in the buttocks and hip muscles and makes them strong.

We discussed commonly used stretches for lower back pain. Some other valuable activities to prevent back muscle pain are given below:

  • Walking
  • Cycling
  • Swimming
  • Cat cow pose
  • Prayer stretch
  • Child’s pose


Long story short, back muscle pain is a painful yet curable condition but you can cure it at home using different techniques. The duration of recovery varies between 2-6 weeks. Stretching makes the muscles strong. So, many Stretches and exercises help heal from back muscle pain.