Stretches That Help You Relieve Upper Back Pain
Written by webtechs

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.


  • 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.

BodySmith Fitness Is a Certified Personal Trainer In Chandler, Arizona

BodySmith Fitness is a certified personal trainer in Chandler,  Arizona and fitness trainer offering all types of personal training programs for clients in the Chandler, Arizona area.

Leave a Reply

Your email address will not be published. Required fields are marked *