It takes a lot of work to get rid of your upper back muscle pain.  But it’s well worth it!

The problem that causes your back pain is probably a weak back or poor posture (same thing!)

Here’s an email I received:

> Honestly Kathryn, I ‘ve been a little worse. I’ve been trying to
> strenghthen my upper back since I sit all day at a desk, and it seems like
> my shoulders KILL me the day after. I’ve only done it a couple of times; do
> you think that once they actually get used to working, it might help? My
> upper body is SO weak. I would love your advice on this.

If you do strengthening movements too often right off the bat your muscles will ache.  As they get stronger you will feel better.

It’s good to start slowly and thoughtfully.  Do your strengthening movement only a few times to start.  You can do more and more repetitions as your body adjusts.

Here’s a video about using a foam noodle to help relax the muscles in the front of your body and start strengthening your back.

It’s a two part process:

  1. Stretch the muscles in front of your body.
  2. Strengthen your back.

I also have a website called

If you haven’t been there yet I have articles with simple movements that you can do in bed to strengthen your upper back and help correct your posture.

All of those movements are in the Simple Strengthening video that is included in the Knots In Your Back program I created.

Of course, I’d love it if you were able to purchase Knots In Your Back but if you can’t at this time you will find articles with the same  strengthening information at Simple Strengthening.

You have smart muscles.  They just need a bit of help from you right now to get rid of your upper back pain naturally.


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