00:00Hey everyone, welcome back to Mobile Physio, a licensed physiotherapist helping you stay pain-free
00:05and moving well, anywhere, anytime. Today, we're talking about something a lot of people struggle
00:11with, upper back pain. If you're sitting at a desk all day, hunched over your phone, or waking up
00:17with stiffness, this video is for you, why upper back pain happens. Upper back pain often comes
00:23from poor posture, muscle tension, and lack of mobility. Long hours at the computer or looking
00:28down at your phone can cause the muscles between your shoulder blades to tighten up and become
00:32painful. Posture reset. Let's start with a quick posture reset. Sit tall, relax your shoulders,
00:40and imagine a string gently pulling the top of your head up. Keep your screen at eye level and
00:45your elbows close to your body. Do a posture check every 30 minutes, mobility exercises. Next, let's
00:51loosen up the thoracic spine. Try this, thoracic extensions, place your hands behind your head.
00:57Slowly arch your upper back over the backrest. Repeat 10 times, cat-cow stretch, on your hands
01:05and knees, inhale as you arch your back, exhale as you round it. 10 reps helps unlock that stiffness,
01:12strengthening, strength is just as important as mobility. Scapular squeezes, squeeze your shoulder
01:18blades together, hold for 5 seconds. Do 3 sets of 10, resistance band rows, grab a resistance band,
01:26anchor it, and row back, squeezing the shoulder blades. Controlled movement is key, relaxation
01:33breathing, upper back pain is often tied to stress. Try this quick breathing drill, inhale deeply through
01:40your nose, expanding your ribs. Hold. And exhale slowly, do this for 1-2 minutes to relax those tense
01:48muscles, bonus tips, and wrap up. Take micro breaks every 30 to 60 minutes. Stand up, stretch, and reset
01:56your posture. Even a few shoulder rolls can help. If you found this helpful, like this video, subscribe
02:04to Mobile Physio, and hit the bell icon so you never miss a tip to keep your body moving pain-free.
02:09Got a question or want to request a future video? Drop it in the comments below. Until next time,
02:16stay strong, stay mobile.
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