Stretches That Help You Relieve Upper Back Pain

Upper back pain is an all too common complaint for many adults. Whether you feel stressed or are stuck sitting at a desk for 40 hours per week, back pain can result from a variety of situations. Back pain leads to neck stiffness and headaches, so ignoring the issue will only make it worse. This is a list of stretches that help you relieve upper back pain.

Pectoral Stretches

• Begin this stretch near an open doorway or a corner area.
• Put both hands above your head on the frame of the door.
• Slowly lean into the wall or object until you start to feel your muscles stretching in front of your shoulders.
• Hold this pose for about 15-30 seconds, repeating this action 3 times.

Thoracic Extensions

• While seated in a chair put both hands behind your head.
• Start to arch your back and look upwards towards the roof.
• Repeat this action about 10 times or so.
• Do this exercise several times throughout the day.

Slide Arms on Wall

• Seated or standing with your back towards the wall; put your arms fully against the wall.
• Slowly move your arms up towards the ceiling as high as you can while maintaining the posture of keeping your arms fully against the wall.
• Do this stretch in 2-3 sets, anywhere from 8-12 repetitions.

Scapula Squeeze

• Seated or standing; keep your arms down by your body.
• Squeeze your upper shoulder blades and hold this position for about 5-10 seconds.
• Do 2–3 sets of about 15 repetitions.

Mid Upper-Trap Stretch

• Lay belly down on the floor and put a pillow under your sternum.
• Keep your arms down at your side with elbows straight.
• Your thumbs should be pointed towards the roof.
• Start to raise your arms upwards to the ceiling and while doing this, squeeze your shoulders together.
• Lower your arms very slowly.
• Do about 3 sets of this exercise, with 10–15 repetitions.
• Feel free to use weights during this exercise to increase the strength in your shoulder blades.

Thoracic Stretching

• Sit down on the ground with your legs in front of you.
• Begin by grabbing your mid-thigh, then start to curl your head/neck into your belly.
• Hold this pose for 15 seconds and repeat this action 3-5 times.

Quadruped Leg/Arm Raises

• Get down onto your hands and knees.
• Pull your belly up and squeeze your ab muscles to make sure your spine feels stiff.
• While holding this position, lift one arm and opposing leg in the air.
• Proceed to hold this position for about 5-10 seconds.
• Lower both body parts slowly and change sides.
• Try to complete 10 reps on both sides.

Rowing

• With an elastic tubing, close the middle of it in a door or possibly wrap it around an immovable object.
• Hold either end in each hand while seated in a 90-degree position.
• Keep your forearms vertical and elbows at the level of your shoulders, while maintaining  a 90-degree pose.
• Pull back onto the band and squeeze your shoulders. Do 2-3 sets of 10-15 reps.

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