What Are the Best Stretches For Upper Back Pain?

We all know how frustrating upper back pain can be. You can’t stand up straight, you can’t reach for things, and worst of all, you can’t scratch that itch in the middle of your back. But don’t worry, we’ve got you covered. In this article, we’ll show you the best stretches for upper back pain relief. So no more searching for that elusive itch – we’ll help you get rid of your upper back pain once and for all!

Shoulder Rolls

Upper back pain is really common, and most of us have experienced it at some point. Shoulder rolls are a great stretch to help relieve pain in this area.

 

To do a shoulder roll, start by rolling your shoulders in a small circle in one direction. Complete 10-20 circles before reversing the direction and going in the opposite direction. Once you’ve gone in both directions, raise your shoulders up to your ears and then release them down. Repeat this 10-20 times.

You can also modify this stretch by raising your shoulders up to your ears and then making a small circle in one direction and then the other. Complete 10-20 circles in each direction.

Neck Stretches

One of the most common causes of upper back pain is muscle tension in the levator scapulae, a muscle that attaches from the upper spine to the shoulder blade. Fortunately, this pain can often be relieved with some simple neck stretches.

To do the first stretch, sit up straight in a dining chair and gently bend your head to the opposite side, trying to touch your ear to your shoulder. Hold for 20 seconds, then repeat on the other side.

For a more progressive stretch, place your hand on the side of your head and gently pull it down and forward. You should feel a gentle stretch in the muscles on the side of your neck. Again, hold for 20 seconds and repeat on the other side.

Finally, for a deeper stretch, clasp your hands behind your head and gently pull down so that your chin is tucked toward your chest. You should feel a stretch along the entire length of your upper back and neck muscles. Hold for 20 seconds and repeat as needed.

If you experience any pain during these stretches, stop immediately and consult with a healthcare professional. But for most people, these simple neck stretches can provide relief from upper back pain caused by muscle tension.

Chair Twists

Chair twists are a great way to stretch your upper back muscles. To do this exercise, sit in an armless chair with your trunk bent forward at a 90-degree angle. Place your left hand on your right knee and your right hand on the back of the chair. Twist your trunk to the right, then to the left to complete one rep. Be sure to keep your shoulders down and your head aligned with your spine throughout the exercise. For an extra challenge, try doing this exercise with a weight in your left hand.

Upper Back Chair Extensions

One of the best stretches for upper back pain is the chair extension. You can do this stretch at your desk or in any chair that has a backrest. To do the chair extension, sit up tall in your chair and cross your arms over your chest. Take a deep breath in and as you exhale, lean back in your chair until you feel a gentle stretch in your upper back and shoulders. Hold this stretch for 30 seconds to 1 minute and then return to the starting position. Repeat 3-5 times.

Here are some top tips for getting the most out of this exercise:

• Sit up tall with good posture throughout the exercise.
• Keep your chin tucked down to avoid strain on your neck.
• Keep your breathing regular and deep while stretching.

This is just one of many excellent upper back stretches that can help relieve pain and improve range of motion. For more favorite stretches, check out our stretching page.

Corner Stretch

One of the best stretches for upper back pain is the corner stretch. You can do this stretch at home or at the office, and it’s a great way to relieve tension in your upper back and shoulders.

To do the corner stretch, stand in a doorway with your arms at shoulder height. Place your forearms on the door frame and lean forward so that you feel a stretch in your upper back and shoulders. Hold this position for 30 seconds, and then repeat on the other side.

If you have more severe upper back pain, you can also try a back extension. To do this stretch, lie on your stomach with your hands behind your head. Slowly lift your chest off the ground, hold for a few seconds, and then lower back down. Repeat 10 times.

Here are some other top tips for stretching:

• Don’t bounce: When you stretch, be sure to hold each position for at least 30 seconds. Bouncing while you stretch can cause muscle strain.
• Warm up first: Always warm up before you stretch with some light activity such as walking or jogging in place. Stretching cold muscles can lead to injury.
• Breathe: Remember to breathe normally as you hold each stretch position. Don’t hold your breath!

Arm Press Curls

One of the best stretches for upper back pain is the arms press curl. This stretch is very versatile and can be done with or without a Pilates exercise ball. To do this stretch, start by standing with your arms at shoulder height and your palms facing forward. Bend your elbows and curl your hands up to your chest.

You should feel a stretch in your upper back and shoulders. To increase the stretch, interlace your fingers and press your hands away from your chest. Hold for 10-30 seconds and repeat 2-3 times.

If you’re looking for an extra challenge, try doing this stretch with a Pilates exercise ball. Start by sitting on the ball with your feet flat on the ground and your knees bent to 90 degrees. Place your hands on the ball at shoulder height and press down into the ball as you curl it toward your chest. You should feel a deep stretch in your upper back and shoulders. Hold for 10-30 seconds and repeat 2-3 times.

This is one of our favorite stretches for upper back pain because it is so versatile. It can be done with or without a Pilates exercise ball, making it perfect for both beginners and advanced students alike. Give it a try next time you’re dealing with upper back pain!

Roller Stretch

The roller stretch is an incredibly effective upper back stretch that can help to relieve upper back pain. To do the roller stretch, you will need a foam roller or a small pillow. If you do not have a foam roller, you can use a large towel rolled up to the same thickness.

Start by lying on your back with the foam roller or pillow under your upper back. Bend your knees and place your feet flat on the floor. Place your hands behind your head and slowly roll up and down, allowing your upper back to stretch. You can also roll from side to side to target specific areas.

Do not roll too far down, as this can put unnecessary pressure on your lower back. If you find that the roller is too hard, you can roll up a towel and place it over the roller for additional comfort.

Roller stretches are incredibly effective for relieving upper back pain, but they are also great for stretching other areas of the body, such as the hips and chest. Be sure to check with your doctor or physical therapist before beginning any new stretching routine.

Arm Openings

Are you looking for some good stretches for upper back pain? If so, you’re in luck. We’ve put together a list of some of the best stretches that you can do to help alleviate your upper back pain.

One of the best things that you can do for upper back pain is to get a foam roller. Foam rolling is an incredibly effective way to stretch and massage your upper back muscles. It’s also a great way to warm up your muscles before exercise.

Here are some top tips for foam rolling:

• Use a light roller if you’re new to foam rolling or if you have sensitive muscles. A heavy roller can be too much for your muscles, especially if they’re already tender.
• If you find a knot in your muscle, stop on it and roll back and forth until the knot loosens up. You may need to apply more pressure than usual to get the knot out.
• Don’t roll over any bony areas, such as your spine. These areas can be too delicate for foam rolling.
• Foam rolling should never hurt. If it does, stop immediately and consult with a doctor or physical therapist.

In addition to using a foam roller, you can also try some upper back stretches using a small pillow or large towel:

• Place the pillow or towel on the floor and lie down on it so that it’s resting underneath your shoulder blades. Let your arms fall down by your sides.

Cat Stretch

One of the best stretches for upper back pain is the cat stretch. To do this stretch, you can either be on all fours on the floor or on your hands and knees on a firm surface. Start by arching your back up towards the ceiling, then round your back down towards the floor, tucking your chin to your chest. Repeat this 5 times. You should feel a nice stretch in your upper back and shoulders.

If you want a little more of a challenge, you can try this stretch with a heavy weight in your hands. Start by holding the weight in front of you with both hands. Keeping your arms straight, slowly lift the weight up overhead until your arms are in line with your ears. Hold for a few seconds, then lower the weight back down to shoulder level. Repeat 5-10 times.

Frequently Asked Questions

Conclusion

Conclusion
After reading this article, you should now have a better understanding of how to effectively stretch your upper back in order to relieve pain. While strength training is important for overall back health, daily stretching is key to keeping your upper back mobile and pain-free. If you’re still experiencing pain after trying these stretches, be sure to consult with a physical therapist or your doctor.

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