Exercising With Upper Back Pain: Your Guide to Gym Equipment

Living with upper back pain?

Exercise can help improve posture and reduce pain when done correctly.

Research shows that targeted strength training and stretching can effectively manage upper back discomfort.

🎯 Quick Start Guide

• Focus on posture during all exercises

• Exercise 2-3 times per week

• Begin with stretching exercises

• Keep pain between 0-5 on a 10-point scale

• Start with lighter weights

🔧 Equipment Recommendations

✅ RECOMMENDED EQUIPMENT

➡️ Cardiovascular Machines

Elliptical

• Perfect for: Maintaining good posture

• Time: 10-15 minutes

• Form: Keep chest up, shoulders back

• Start with: 5 minutes, low resistance

• Progress to: 15 minutes over 2-3 weeks

Recumbent Bike

• Perfect for: Supported cardio

• Time: 10-20 minutes

• Form: Maintain relaxed upper body

• Start with: 5-10 minutes

• Keep back flat against seat

➡️ Resistance Machines

Lat Pulldown

• Perfect for: Back strengthening

• Start with: 2 sets of 8 reps

• Progress to: 3 sets of 12 reps

• Form: Avoid leaning back

• Focus on shoulder blade squeeze

Seated Row

• Perfect for: Posture improvement

• Start with: 2 sets of 8 reps

• Form: Keep shoulders down

• Squeeze shoulder blades together

• Control the return movement

🔄 NEUTRAL EQUIPMENT

Rowing Machine

• Use proper form

• Keep back straight

• Avoid hunching

• Start: 5 minutes

• Progress gradually

Lower Body Machines

• Safe to use while upper back heals:

  • Leg Press

  • Leg Extension

  • Leg Curl

  • Abductor/Adductor Machines

🚫 AVOID

High-Risk Equipment:

• Treadmill (promotes hunching)

• Overhead Press

• Any machine causing neck strain

📋 The SLR Framework

If pain exceeds 5/10, adjust in this order:

S - Speed

• Slow down movements

• Focus on controlled motion

• Take 2-3 seconds per rep

L - Load

• Reduce weight immediately

• Focus on form over weight

• Start with 50% of usual weight

R - Range

• Decrease range of motion

• Stay within comfortable limits

• Avoid end-range movements

⚕️ When to Get Help

Contact your GP if:

• Pain persists more than 2 weeks

• Pain radiates to arms

• You experience numbness

• Difficulty with daily activities

• Pain worse in morning

⚠️ Safety Tips

• Always warm up with shoulder rolls

• Perform neck stretches before exercise

• Take breaks every 15-20 minutes

• Stop if pain increases

• Maintain good posture throughout

• Consider using a posture corrector

• Ice after exercise if needed