Try doing these simple exercises that strength your upper back and neck to ward off upper back pain.

It’s probably something you take for granted, but your upper spine receives a lot of support from the muscles in your shoulder, neck, chest, and back. By strengthening those muscles through exercise, you can fend off issues of neck and upper back pain.

It will probably take a regular regimen of back exercises to make your muscles stronger and better able to support your spine. You should perform these exercises in sessions of 15 to 30 minutes a day, at least two or three times each week, the experts say. Be sure to consult your doctor before undertaking such a program, however, especially if you're already suffering from upper back pain.

Isometric Back Exercises

Isometric exercises, or exercises where you push against resistance without moving the muscle, are great for strengthening the neck and parts of the upper back, says Nick Shamie, MD, associate professor of spine surgery at UCLA School of Medicine, director of spinal deformity surgery at Santa Monica-UCLA Medical Center and Orthopaedic Hospital, and a spokesman for the American Academy of Orthopaedic Surgeons.

In one series of isometric back exercises, you use your bare hands to help strengthen your neck muscles and prevent upper back pain. "You look straight ahead and put your palm on your forehead. Keep the neck steady and push with your palm, resisting with the muscles of your neck," Dr. Shamie says. "You do the same thing on the side of the head, both left and right, and you can use your fingers to resist pressure from the back of the head." Each time, resist for 10 seconds, then relax. Do 5 to 10 repetitions per side.

Other Upper Back Exercises

Additional exercises you can use to better protect your upper back from pain include:

• Arm Reach. Get on your hands and knees, with your neck parallel to the floor. Lift one hand and stretch the arm out in front of you, parallel to the floor, taking care not to raise your head. Hold for 5 seconds, then return your hand to the floor. Do 5 to 10 repetitions, then switch to your other arm and repeat.
• Thoracic Extension. While sitting on the edge of a chair, clasp your hands behind your head and gently arch backward until you are looking up at the ceiling. Repeat 10 times.
• Arm Slides. Stand against a wall, with your elbows and wrists pressed back against the wall. Slowly slide your arms up as high as you can, keeping your elbows and wrists against the wall, then return to your original position. Repeat 10 times.
• Butterfly. Place your palms down on your shoulders. Keep your hands in place and bring your elbows together until you feel a stretch in your upper back. Hold for 5 seconds, then return to the starting position. Repeat 10 times.
• Shoulder Roll. Roll your shoulders forward, slowly making large circles. Reduce to smaller circles, then reverse direction. Repeat 10 times.

Aerobics Can Prevent Back Pain, Too

Aerobic exercise should also be part of any plan to prevent back pain. "Blood flow is important for the integrity and the livelihood of those disks," Shamie says. Improving that blood flow through aerobics can keep your spinal disks healthy.

Exercising on a stationary bike or treadmill for 20 to 30 minutes can have very beneficial effects. Be sure to use your abdominal muscles to stabilize your body and protect your lower back during these workouts.

Following these tips and establishing a regular exercise regimen that concentrates on your upper back muscles should help ensure that you minimize your risk of upper back pain for years to come.