Upper body exercises will strengthen the muscles used for daily activity and help with spine stability. Now more than ever, it is essential that you use good form and focus on the muscles being worked. The back muscles are used to assist the lifting of heavy weights, and they drive the momentum of bad weight-lifting form. All exercises should be done slowly and controlled with the minimal recruitment of assisting muscles. Your starting goal can be 1-2 exercises, 1-2 sets, and 15-20 repetitions.

Chest
Seated, upright chest exercises are best, since the machine/chair provides support to the hips and back. This can be done as a chest press, chest fly, or using tubing for resistance.

Incline presses with dumbbells or barbells are safer than lying flat, since it is easier to maintain a neutral spine when entering and exiting the bench. Try to have a partner spot you (even if the weight is light) and give you the weights to further prevent twisting and awkward movement of the back. Flat benches can used, but only if one is very methodical about the body mechanics of laying down and getting up. Getting into this position may not even be possible for some people.

Decline presses need to be avoided, because the angle of the bench causes undue stress on the back. Push-ups require a great amount of core strength and back muscle activation and should probably be avoided. An incline push-up done against a wall (or perhaps a high bench) may be okay, but only if done with caution. Dips should be avoided as well, because they also require a lot of back muscle activation.

As fatigue sets in, or if the weight is heavy, there will be a tendency to arch the back, which will increase the stress of this area. This movement should be avoided.

Back
Do not hesitate to work the back muscles for fear of doing more damage to an injured back. Typically, the upper back can be exercised with tubing or with machines. It is important not to use excessive back extension when doing the exercises. The back should remain upright. Lat pull-downs can be done at the gym or with an exercise tube. Keeping the grip close (vs. wide on a pull-down bar) makes the exercise more comfortable. This movement should always be done to the front, and never behind the neck.

Rows can be done seated or standing with machines or with a tube. There should be increased activation of the shoulder blades as you try to bring them back and together. Think about keeping the elbows close to the body.

Pull-ups should be avoided because of the potential for stress on the back. Bent-over back exercises such as dumbbell or barbell rows need to be avoided as well, since the primary stabilizer and recipient of major stress is the core and low back. Some gyms have a T bar machine that allows for a semi-inclined position but has a pad providing support at the chest. This would be okay to do since the pad decreases the stress in the back.

Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,
Certified Athletic Trainer, and Certified Personal Trainer.
Competed in bodybuilding and a 3 time Ironman Triathlon Finisher

Disclaimer: The material presented is for informational purposes only. It is not intended to treat, diagnose, or cure any condition or ailment. It does not replace nor supersede guidance from qualified medical professionals. Reader assumes any and all risk if they choose to perform any of the activities presented.