Performing a shoulder rotation exercise can relieve upper back pain. Put the fingertips of both hands on your shoulders and rotate your elbows in a backward circular motion a few times. Another exercise is raising your arms up above your head and gently stretching to each side, being careful not to bend backwards. You can do this one leaning up against a wall to stop you from arching your back.
Image 2-11 shows both hands on the shoulders, to rotate the elbows in a backward circular motion.
To lift objects or toddlers safely, squat or bend your knees with your feet apart and one foot slightly in front of the other to lift. Don't bend from your waist and hips. If you are picking up a toddler, kneel on one knee and use one hand to push off from the other knee as you lift the child.
Image 2-12 shows the incorrect way to lift objects.
Image 2-13 shows the correct way to lift objects.