16 Stretches for Upper Back Pain (with Videos)

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Upper back pain can develop anywhere along the thoracic spine, which is from the base of the neck to the bottom of the rib cage. Although it is less common than lower back pain, upper back pain still affects many people. About 1 in 10 males and 1 in 5 females suffer from upper back pain at some point in their lifetime.

Lifestyle often contributes to upper back pain. For example, one of the most common causes is poor posture. Standing, sitting, and sleeping with poor posture lead to problems with spinal alignment. Poor posture puts excess pressure on the upper and lower back, neck, and shoulders. Musculoskeletal conditions, such as arthritis, can also cause upper back pain.

Muscle tension and tightness are also a common cause of upper back pain. Tightness and tension can occur from overuse, such as repetitive motions. Stress can also cause tension and tightness, causing upper back discomfort. An injury to the neck or upper back from trauma can also cause pain.

Pain in the upper back can negativity impact overall quality of life and lead to a variety of adverse effects, such as:

• Chronic pain
• Lost productivity
• Weight gain from inactivity
• Nerve damage
• Depression from the inability to do activities you enjoy

Treatment for upper back pain may vary based on the underlying cause. However, upper back stretches are one of the best ways to alleviate pain.

Stretches to ease upper back pain may include both dynamic and static stretches. Stretching can relieve muscle tension and tightness and improve range of motion.

The article below covers upper back stretches, including dynamic and static stretches for the upper back, and tips for getting the most benefit.

How to Warm Up

Warming up before stretching helps improve blood flow and prepares the muscles for activity. It is especially important before doing static stretching. Warming up before static stretching helps reduce injury and improves range of motion.

An effective warm-up may consist of light aerobic activity, activity-specific exercises, and dynamic stretching. For example, walk before jogging.

Start a warm-up with light activity for about five to ten minutes. Below is an example of a warm-up before vigorous activity or static stretching.

• Start with marching in place.
• Add shoulder rolls while continuing to march in place.
• Reach overhead and bend forward to touch your toes.
• Add high knees or light jogging in place.
• Do hip circles.
• Include alternating side lunges.
• Consider doing each move for 30 seconds and repeating it twice or thrice.

Dynamic Stretches

Dynamic stretches are a great way to do upper back stretches. Dynamic stretching involves short active movements.

Dynamic stretching helps prepare the muscles and tendons for static stretching and exercise. It may also improve the range of motion and blood flow. Below are some examples of dynamic stretches that help stretch the neck, shoulders, and upper back.

Trunk Rotation Stretch

Steps:

• Lie on your back with your knees bent and feet together.
• Extend your arms at shoulder height.
• While keeping your shoulders on the ground, rotate your knees, dropping them towards the ground.
• Return your knees to the center.
• Rotate in the other direction.
• Repeat five times.

Overhead Arm Reach

Steps:

• Start by standing.
• Stretch your arms straight overhead.
• With arms overhead, lean to the left.
• Return to the center and lean towards the right.
• Repeat several times
• The stretch can also be performed from a seated position.

Cat-Cow Pose

Steps:

• Begin this pose on all fours. Keep your hands beneath your shoulders. Your knees should be beneath your hips. This is called the table position.
• Slowly arch your back up, dropping your head to your chest and pushing down through the shoulders. This is the Cat Pose in yoga.
• Hold for a few seconds and release.
• As you return to your starting position, drop your lower back towards the floor. Move your head back so your chin and nose point towards the ceiling. This is the cow pose.
• Hold for a few seconds and release.
• Return to the table position and repeat the sequence five times.

Arm circles

Steps:

• Extend your arms straight out to your sides at shoulder height.
• Make small baseball-sized circles with your arms remaining straight.
• Repeat for ten circles and change directions, rotating the opposite way.

Desk Stretches

Sitting at a desk all day can lead to muscle tension and upper back pain. Desk stretches can be done anywhere to help ease tension and remind you to maintain good posture while sitting. Helpful desk stretches to ease upper back pain include:

Wall stretch

Steps:

• Put your hands on the wall and forehead on your hands.
• Inhale, round your shoulders and drop your sternum towards the ground.
• Raise your chest to your starting position.
• Repeat several times.
• Adjust your chair closer or further from the wall to change where you feel the stretch.

Neck Flexion

Steps:

• Sit with good posture and hands at your sides.
• Slowly drop your chin towards your chest. Stop if you feel pain.
• Hold for a few seconds and raise your head back to a neutral position.

Shoulder Rolls

Steps:

• Sit on the edge of your chair with your feet flat on the floor.
• Bring your shoulders up towards your ears.
• Roll your shoulders forward, coming back and around, making circles with your shoulders.
• Repeat about ten times and roll in the opposite direction.

Chair Rotation

Steps:

• Sit in a chair sideways with your right shoulder resting on the chair.
• Rotate your torso to grip the back of the chair with your left hand.
• Take a deep breath, exhale, and hold the stretch for about 10 seconds.
• Repeat three times and switch sides.

Slouch Overcorrect

Steps:

• Begin by sitting tall and creating an arch on your back.
• Exaggerate a slough by tucking your chin to your chest and round your back.
• Return to sitting up tall with your chin coming back up and shoulders back.
• Repeat several times.

Static Stretching

Static stretching involves moving the muscle as far as it can go without pain and holding that position, creating tension in the muscle.

Static stretching can improve flexibility, release tension, and improve range of motion. It also helps reduce pain, stiffness, and stress. You should hold static stretches for 15 to 60 seconds for upper back pain.

There are many good static stretches to ease upper back pain, including those listed below.

Child’s Pose

Steps:

• Start your child's pose on all fours with your shoulders underneath your hands.
• Slowly lower your hips to the floor, trying to rest the buttocks on your feet.
• Bring your chest down to your thighs and forehead to the floor.
• Stretch your arms before you with your palms touching the floor.
• Hold this position for 30 seconds or more.

Thoracic Extension

Steps:

• Start by sitting on the floor.
• Place a foam roller or a yoga block on the floor behind your body.
• Slowly lie back so that the roller or block supports your back.
• Keep your buttocks on the floor and place your hands behind your head for support.
• Hold for as long as it feels comfortable.

Knees to Chest

Steps:

• Lie face up on the floor with your knees bent and your feet on the ground.
• Slowly bring both knees to your chest.
• Hold for about 30 seconds.
• A variation involves bringing one knee to your chest and holding and repeating on the other side.

Butterfly

Steps:

• Start with a seated position and your hands interlocked behind your head. Your elbows should point to the sides.
• Round your back and shoulders as you bring your elbows towards your knees.
• Slowly reverse this position and open your chest back up, allowing the elbows to point to the sides again.
• As you bring your elbows back up, squeeze your shoulder blades together.

Upper Trapezius Stretch

Steps:

• Sit up tall in a chair
• Let the arm of the side you want to stretch straight down towards the ground.
• Take your opposite hand and place it on your head.
• Gently pull your head towards your shoulder.
• Hold for several seconds.

Levator Scapulae Stretch

Steps:

• Take your arm and put it up over your shoulder.
• Move your head down at an angle as if you were looking at the opposite knee.
• Put your other hand behind your head and give it a little extra stretch.
• Hold for five seconds.

Stretching Best Practices

To get the most benefits from stretching and reduce the risk of injuries, it is helpful to keep some things in mind; consider the following:

• Do not perform static stretching with cold muscles. Warm-up first.
• Do not overstretch. You should feel tension and not pain when you stretch.
• Avoid bouncing when you stretch.
• Hold static stretches for 20 to 30 seconds or longer.
• Make sure you breathe through the stretch.
• Pay attention to your posture and use good form. Do not use jerky movements.
• Practice your stretches often.

Conclusion

Upper back pain in the thoracic spine is widespread. It can occur from injuries, arthritis, and poor posture. Home treatment may include upper back pain stretches.

Stretches to relieve upper back pain can include dynamic and static stretches. Warming up properly, using good form, and staying consistent can help you get the most benefits from stretching.

Remember, if upper back pain becomes severe, it is best to see a healthcare provider to determine the cause.

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