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So take your time, follow along with the videos below, and you'll most likely be pleasantly surprised that you can fix your own pain.
This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro, Video 1, Video 2, Video 3 .
Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.
On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you. There's a 95% chance that you......like thousands upon thousands of others.....can provide your own upper back pain relief, so let's get to it.
Upper back pain relief can be achieved quite rapidly for 95% of people. You just need someone to show you how to do the right things to set your body free.
Here's what you're going to do:
A. Upper Inner Back -
Using the tennis-ball-press technique position a tennis ball in the space between your shoulder blade and your spine (rhomboid muscle, trapezius muscle, latisimus) while lying on the floor or leaning against the wall.
Now, using the press-hold-move technique move your arm along the floor or wall as you put pressure on any tender spots. Work one tender spot for a bit, move to another for a bit, then return to the spots you've already worked on and you'll find they've let go a bit while you were working on other spots.
Basically, just use the tennis ball to press on the tissue between your spine and your shoulder blade from the very bottom of your neck to your mid-back pressing on any tender spots while you move your arm.
Do this on BOTH sides of your upper back, especially on the rhomboid muscle between your spine and shoulder blade.
Repeat this Step 1, two to three more times before moving on to Step 2. You may not get them all to release, but do the best you can before moving on the Step.
Again, notice the amount of pain relief this one technique provides for future reference.
B. Upper Outer Back -
We'll start with the tennis-ball-press technique. Lie on the floor with a tennis ball under your shoulder blade or put a tennis ball in a sock and lean against the wall with the tennis ball pressed between your shoulder blade and the wall (infraspinatus muscle).
And now we'll add the press-hold-move technique. Slide your elbow along the floor or wall while the tennis ball is placed under any tender spots. You should feel the muscle move under the ball as you raise and lower your arm.
Repeat this entire Step 1 one more time to get as much release as you can.
Notice the amount of upper back pain relief Step 1 provides for future reference.
Sometimes releasing one tight muscle that is restricting one nerve can immediately relieve your back pain. In Step 1, you released some big strong muscle groups, so now we can release some smaller muscles along your spine.
Here's what you're going to do:
A. Upper & Middle Spine -
Using the tennis-ball-press technique position a tennis ball right next to your spine (erector spinae muscles) while lying on the floor or leaning against the wall.
Now, using the press-hold-move technique move your arm along the floor or wall as you put pressure on any tender spots. You can even bend your spine a bit as long as you maintain pressure on the tender spot. Work one tender spot for a bit, move to another for a bit, then return to the spots you've already worked on and you'll find they've let go a bit while you were working on other spots.
Basically, just use the tennis ball to press on the tissue next to your spine from the very bottom of your neck to your mid-back pressing on any tender spots while you move your arm and twist your spine.
Do this on BOTH sides of your back.
Repeat this Step 2, at least two more times before moving on to Step 3. You may not get them all to release, but do the best you can before moving on the Step 3.
Again, notice the amount of upper back pain relief this one technique provides for future reference.
Any muscle that attaches to your collar bone (clavicle) or shoulder blade (scapula) can be causing your upper back pain. Like the rigging on a sailboat, one muscle being too tight can throw off the whole balance and cause your back pain. Pain relief most often occurs by working on areas other than where you are currently experiencing the pain. Remember……where it hurts, is most often not why it hurts when it comes to chronic structural pain.
Here's what you're going to do:
A.Underside of Collarbone -
Take the tips of your fingers on the hand opposite from the side you're working on and place them on the muscle tissue on the underside of your collarbone (subclavius, pectoralis major and minor muscles). These muscles can grab your ribs and cause upper back pain.
Now, we'll do the hand-on-hand technique. Curve your fingers on your hand a little bit, and take the palm of your other hand and place it over your dominant hand. We call this the "hand on hand" technique - it allows you to apply pressure without tiring out your hands. You will simply press on the tissue with your finger tips, and press on your finger tips with the palm of your other hand. It's amazing how much easier it is to work on yourself using the "hand-on-hand" technique.
Use your fingertips to press along the entire length of the underside of your collarbone on all the soft tissue (all the way across until you run into your shoulder muscles) and notice any tender spots.
Now we'll add the press-pull-release technique press, pull, and release...... press, pull and release (press then pull for about 1 full second and then release) continuously with your finger tips using the "hand-on-hand" method into the tender spots until they become less tender.
Notice how much upper back pain relief this technique creates for future reference.
You can also do the press-hold-move technique by pressing on the tissue and raising and lower your arm. It can only help!
Are you still experiencing some upper back pain?
Which muscles are still tender (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go.
Investigate a bit and you'll eventually find which techniques work best for you to provide the best upper back pain relief. Then you'll be able to fix yourself whenever you desire!
If you still need a bit more release from upper back muscles consider adding this massage tool release (click here). It's a great technique to add to your upper back pain relief program.
Pain In Upper Right Back Treatment - four videos on how to release pain in your upper right back.
Pain In Upper Left Back Treatment - four videos on how to release pain in your upper left back.
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