The upper back area of the body protects the internal organs of the chest and provides strong foundation to help you stand straight. Although there is less movement in this part, the muscles may suffer from tension because of the following reasons:
- Poor posture
- Excessive bending
- Poor muscle tone
- Carrying heavy load
- Improper lifting of objects
- Neck injury
- Contact sports
- Carrying overloaded backpacks
- Repetitive movements without relaxation phase
- Emotional stress
- Muscle strain or spasm
- Trauma caused by accidents
- Sudden injuries
Muscular irritation happens when there is sustained tension in the upper back because of joint dysfunction, myofascial pains, and extreme cases of degenerated or thoracic herniated disc. This area is prone to tension and painful irritation because of prolonged use of the muscles.
The tension is felt from your neck base to the rib cage’s bottom. Usual symptoms of upper back tension are stiffness, pains, sensitivity to touch, muscle spasm, muscle fatigue, headaches and tightness. Most often, upper back pains are not health threatening but the pain it brings causes inconvenience, irritation and discomfort.
One of the most effective manual treatments to ease the pain in the area is a massage for upper back tension. Massage therapy releases upper back tension by targeting painful muscle build-up which is caused by daily stress of work or movements. Therapists knead muscle knots and apply direct pressure to alleviate the muscle tightness in your soft tissues. Rubbing these muscles help normal blood circulation that brings oxygen and vital nutrients to muscles. It also eliminates waste products such as acid from the body.
Office workers who sit most of the time and use their upper extremities to do their jobs are prone to upper back tension. People who work using computers usually complain of upper back pains. It contributes to stress in the upper back especially if you sit improperly for long periods of time. Poor sitting posture such as slouching and uncomfortable positions result to back pains.
Learn How To Do Massage For Upper Back Tension – The Dragging Technique
One special method to relieve tensions in the upper back part of the body is called dragging technique. It suits those who work in offices including home office workers who experience constant neck and upper back tension due to the demand of their tasks. The muscles in these connecting areas are usually tensed due to fatigue and strain. Using dragging technique massage for upper back tension is simple and can be done anytime, anywhere you may be.
VIDEO: An effective massage for upper back tension
For more self massage videos for back tension, check out Good Relaxation Video Courses
A step-by-step guide – An effective massage for upper back tension
To begin, make a twist with your right hand and place it in the left side of your upper back against the neck.
Bring the left palm to support the right elbow. With the right fist, begin dragging along the area between the neck and upper back.
With your left hand, gently pull the right elbow downward, then drag between the neck and upper back with your fist firmly and pleasantly.
Do not push or drag too hard, just use moderate movement that will relieve tension without additional discomfort.
Tilt your head to the side that you are massaging, this will significantly relieve neck pain. If you have delicate skin, wear high collar shirts. If there is pain or discomfort in this area, the more it needs massage to eliminate muscular tension.
Stop the movement.
After a short pause, start again; this time in the opposite side of the body. Your left hand is on the right area. Dragging should be slow with your head tilted on the right side of your shoulder. This is to ensure that the muscles on the side area of the neck relax gently as the movement continues. This brings better results.
Stop the movement.
After the dragging or squeezing movements, you need to equalize the effects of the action to both areas with soft pounding. Put your two hands on the neck area then softly pound on your neck muscles.
Bring your hands down. Close your eyes. Tilt your head forward. Feel your body calm down. Pay attention to your upper back area (neck and shoulder) and notice how it feels a little bit warmer. It means that there is an increased blood circulation which is beneficial to your body and brain.
Dragging technique and other forms of massage greatly help to release upper back tension, and rejuvenate and heal muscles.
Benefits of good massage:
- It is one of the best stimulators that trigger “feel good hormones” or endorphins.
- It brings greater energy. Massage energizes the whole body after a therapy session.
- It promotes good sleep. Massage increases the release of dopamine and seratonine (hormones that induce relaxation and happiness). It decreases the production of cortisol which is responsible for stress response.
- It increases the level of your confidence. Massage makes you feel good and pampered, and boosts self-esteem. If you are relaxed, you radiate happiness and confidence.
- It builds up your self-love. When you take care of yourself, you increase your self-worth and that is significant to your emotional growth. When you love yourself, you are more prepared to appreciate and love other people.
- It increases your sensitivity and ability to become more intimate to other people. When you let others touch you, you begin to trust others to take care of you, which in turn makes you allow other people to get close to you. You become more vulnerable to the needs of others. You become more open emotionally and appreciate their worth in your life.
- One thing more, massage is also known as an anti-aging therapy because it rejuvenates the body. Keep your thoracic spine strong and your vital organs such as the lungs and heart protected by getting massage for upper back tension regularly.