Pushups are a popular exercise for building upper body strength and endurance. However, they can also lead to upper back pain if not performed correctly. In this article, we will explore the reasons behind upper back pain from pushups and provide solutions to help you fix the problem. Reasons for Upper Back Pain from Pushups: Poor form and technique: Pushups require proper form and technique to avoid injury. If you’re not engaging your core, keeping your back straight, and lowering your body in a controlled manner, you could be putting unnecessary strain on your upper back muscles.
Overuse and fatigue:
Pushups can be a challenging exercise, especially if you’re new to them. Overuse and fatigue can lead to poor form, which can cause upper back pain.
Tight chest and shoulder muscles:
Tight chest and shoulder muscles can pull your shoulders forward and round your upper back, leading to pain and discomfort.
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Weak upper back muscles:
Weak upper back muscles can lead to poor posture and an overemphasis on the chest and shoulder muscles, resulting in upper back pain.
Poor mobility and flexibility:
Lack of mobility and flexibility in the upper body can limit your range of motion and lead to compensation in other areas, causing upper back pain.
How to Fix Upper Back Pain from Pushups:
Correct your form and technique: Ensure that you’re engaging your core, keeping your back straight, and lowering your body in a controlled manner. Focus on keeping your shoulders down and away from your ears, and avoid rounding your upper back.
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Rest and recover:
Give your body time to rest and recover between pushup sessions. Overuse and fatigue can lead to poor form and injury.
Stretch and mobilize:
Stretching and mobilizing your chest, shoulders, and upper back can help relieve tension and improve mobility. Try incorporating dynamic stretches, such as arm circles and trunk rotations, before your pushup sessions.
Build upper back strength:
Incorporate exercises that target your upper back muscles, such as rows and pull-ups, to help balance out your chest and shoulder muscles.
Improve mobility and flexibility:
Focus on improving your upper body mobility and flexibility through exercises such as yoga and mobility drills.
FAQs:
Why do pushups cause upper back pain?
Pushups can cause upper back pain if not performed correctly, leading to poor form and technique, overuse and fatigue, tight chest and shoulder muscles, weak upper back muscles, and poor mobility and flexibility.
How can I modify pushups to avoid upper back pain?
Modifying pushups by engaging your core, keeping your back straight, and lowering your body in a controlled manner can help avoid upper back pain. You can also try pushup variations, such as wall pushups or incline pushups, to reduce the strain on your upper back muscles.
What exercises can I do to strengthen my upper back muscles?
Exercises such as rows, pull-ups, and face pulls can help strengthen your upper back muscles and balance out your chest and shoulder muscles.
How can I improve my mobility and flexibility in the upper body?
Incorporating exercises such as yoga, mobility drills, and dynamic stretches can help improve your upper body mobility and flexibility.
How long should I rest and recover between pushup sessions?
Resting and recovering for at least 24-48 hours between pushup sessions can help prevent overuse and fatigue, reducing the risk of upper back pain.
Conclusion:
Upper back pain from pushups can be a common issue, but it can be fixed with the right approach. By correcting your form and technique, resting and recovering, stretching and mobilizing, building upper back strength, and improving mobility and flexibility, you can enjoy the benefits of pushups without the risk of upper back pain. Remember to listen to your body and make modifications as needed to ensure a safe and effective workout.