Mid & upper back · regional baseline

Your Upper Back Programme

A staged home programme for mid and upper back pain — getting rotation and extension back, then building the pulling strength that holds it there.

What this is: general strengthening for the mid and upper back, built around progressive loading. What it is not: a diagnosis. It cannot tell you what is wrong with your back, and it does not try to.

Written by Joseph Reynolds, private MSK physiotherapist · HCPC & CSP registered

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Before anything else — get urgent help if any of these apply. New problems controlling your bladder or bowels, or numbness around your bottom or genitals. New weakness or numbness in both limbs. Chest pain, severe breathlessness, or pain into your jaw or left arm. A sudden severe headache unlike any you have had, slurred speech or facial drooping. A hot, red, very swollen joint with a fever. After an injury: an obvious change in shape, or being unable to use the limb at all.

Call 999 or go to A&E. Do not wait for an appointment, and do not start any exercise programme.

Safety first

Today

Your programme