Back Problems Of The Upper-Outer Back: How To Massage & Fix Them?
Introduction to Upper-Outer Back Problems and Their Prevalence
In our modern lifestyle, where many jobs involve extended periods of sitting at a desk, or people are indulging in physical activities without proper form, back problems have become a common plight. It’s not surprising that the number of people seeking physiotherapy for back-related issues is on the rise. One often overlooked area among these back problems is the upper-outer back area, an area of utmost importance that houses the latissimus dorsi muscle — one of the key muscles related to our upper body movement and posture.
Detailed Anatomy of the Upper-Outer Back
The powerful latissimus dorsi, often simply known as the ‘lats’, are two of the largest muscles in the back and attach the arms to the vertebral column. Working in harmony with other muscles, they provide strength and stability to the thoracic and lumbar region. Upper-outer back problems can range from mild stiffness to debilitating pain. Some common issues include muscle strains, nerve compression, poor posture and over-training among athletes. The symptoms may vary – from pain that radiates along the back, to muscle tightness, or even mobility problems.
Understanding Upper-Outer Back Problems
Upper-outer back problems often boil down to a few key causes — poor sitting or standing posture, heavy lifting, obesity, age, or even high-stress levels. These issues can greatly impact our well-being. For, the upper back plays a significant role in maintaining our posture and enabling everyday activities.
The latissimus dorsi muscle, being crucial to our back structure, if strained or tightened, can cause severe pain and mobility issues. A sedentary lifestyle or poor training methods can lead to these problems. It can tighten and cause the spine to curve, leading to postural misalignment and increased stress on other back muscles and the spine.
How to Remediate Upper-Outer Back Problems:
One of the best ways to address upper-outer back problems is through regular latissimus dorsi massage therapy. A massage promotes relaxation, reduces tension in the muscle and enhances overall muscle function.
To perform a lattisimus dorsi massage on yourself, you’ll need a foam roller or a lacrosse ball. With the foam roller, lie down on your back and place the roller beneath your shoulder blades. Roll up and down slowly, focusing on areas that feel particularly tight. If using a ball, place it between your back and the wall, then roll it around your upper back area.
But remember, while massages are beneficial, they aren’t the ultimate solution. There’s a need for an overall lifestyle adjustment — a balanced diet, regular exercise and a well-designed workplace can go a long way.
Experts often suggest targeted strengthening and flexibility exercises for the ‘lats’ as a crucial part of the remediation process. Physiotherapists also recommend yoga, Pilates, or other forms of gentle exercise to maintain a healthy spine. Furthermore, regular ergonomic assessments can help mitigate the risk of developing work-related upper-outer back problems.
Conclusion: Importance of Addressing Back Problems
Upper-outer back problems, while common, shouldn’t be overlooked. They limit your day-to-day functionality and deeply impact your lifestyle. Proactive treatments such as latsisimus dorsi massage, combined with corrective exercises and a sound ergonomic setup, can significantly improve these issues. Don’t let back problems hinder your life — take the step to heal and live a healthier, pain-free life. The team at Erko Physio is always here to guide you through this journey towards a healthier back.