Very sore upper back

[echoskybound]

I'm looking for some good exercises to loosen up my upper back because it's been very sore.

I'm a graphic design student, which means 1) I spend 7 hours of my day sitting in a classroom, then the rest of the day at a computer doing homework, 2) I don't even have the time to jog or do decent stretches. I've been VERY out of shape. I recently bought memory foam for my bed because my back is killing me from sitting at a computer all day, but I'm still feeling a lot of pain in my upper back between my shoulder blades. It hurts no matter how I sleep, and it's particularly bad when I breathe deeply.

If anybody can suggest some good stretches, swimming exercises, etc to loosen up my upper back and shoulder blades, I'd really appreciate it. I have a light theraband but I don't know what stretches would help. Also.. if you have any good suggestions for a cheap massage chair/pad or some kind, I would really love to have one right now.

Thanks everyone :]

[CHANDLERS WISH]

I don't even have the time to jog or do decent stretches

You have to make time for stretching if you are typing away so much and sitting in a chair for so long.

Every 30 minutes take (2 minutes) get up, stand up and move your arms up to have your fingertips touch each other about 15 times... That's all you need to do...

As for shoulder problems, get a wheat bag, (do you have a microwave at work?) put it in there for 4 minutes, let it cool for 30 and lean it on your shoulders whilst you type if you can't do it at work, do it at home , when you are doing your homework.

When you sleep put a pillow under your arm, if you lay on your side, so it is lifted up, it will ease the pain and help you sleep and rest the shoulders.

Me knows... me suffers same.

CW

[ghanie]

I've been doing this Yoga video by Yoga Zone for anti-aging. It promotes posture and has these excellent stretches that are designed to relieve tension in the shoulders, neck, and upper back. I work on the computer all day too and it's been a great help with my shoulder knots.

Oh, I just checked and it's on youtube! So run a search there. It's less than 20 minutes long.

[Melody4me]

I've been looking around for this yoga zone video on you tube but can't find it - do you know if its still there?

[ghanie]

No, I don't see it anymore. It's Yoga Zone Total Body Conditioning for Beginners ... the first workout. I checked eBay and you can get it for under $5 with shipping.

[Melody4me]

Thanks so much ghanie!

melody

[ghanie]

Oh, I forgot to mention, I found someone called sadienardini on youtube ... she has a short yoga routine for back pain you might want to look up.

[goGreen]

I have heard of this thing called Back 2 life and apparently its really good. I have never tried it tho so you would have to look at some reviews