Exercises for Upper Back Pain Relief

Preparations Before Stretching

Stretching aims to induce muscle relaxation by reducing muscle tension and promoting flexibility. Doing stretches regularly may loosen up stiff and tight muscles(9).

To prevent wrong stretches that may lead to more severe injuries, one should avoid bouncing and stretching to the point of pain(10).

They should ensure that the muscles are warmed up before performing the stretching exercises(11). General movements, such as walking, can serve as warm-up exercises before stretching.

The goal of doing a warm-up routine is to get the blood flowing in the muscles using low-intensity activities. When these exercises are done correctly, the body is prepared for the stretching routine(12).

It was suggested that a submaximal aerobic activity may be done as a warm-up exercise before stretching(13). It may help lessen impairments and improve performance(14).

Two to three minutes of warm-up activity is enough to prepare the body for stretching(15).

Proper breathing is crucial during stretching and warm-up exercises. Individuals should observe a natural breathing rhythm throughout the whole stretch routine.

They should inhale and exhale slowly while doing the stretch positions and refrain from holding the breath(16).

A good stretch is held for 5 to 15 seconds only. Stretches that last longer than this and inflict pain are considered bad stretches(17).

Stretching can be done regularly in the morning, after sitting or standing for a long time, or whenever the feeling of stiffness occurs(18).

Upper Back Stretches

Chair Chest Opener

One should remember the following to execute this stretch properly:

• Sit straight on a chair with a backrest. Make sure that the back is rested on the chair.
• Bend the hip and knees at a 90-degree angle. Try to relax as both hands are placed at the nape of the neck.
• Take a deep breath and push the chest forward with a straight back leaning on the chair. Both elbows should be open, and the hands should support the head when leaning.
• Feel the stretch across the shoulders and chest as the neck and back extend. This stretch position targets back extension to relieve pain and discomfort.
• If a chair is not available, stand or sit up straight and put both hands behind or above the head with the elbows and arms pointing outwards.
• Slowly move the arms and elbows backward and gently squeeze the shoulder blades together.

Thoracic Extension

This stretch exercise is best done with a foam roller. To execute the thoracic extension properly, one should:

• Put the foam roller under the thoracic spine (the most extended region of the spine) and let the head and glutes rest on either side of the roller.
• Stretch both arms above the head and feel the extension of the back. Do not forget to breathe when performing this stretch position.
• Repeat this position three times, holding each stretch for ten seconds.
• A chair is an excellent substitute to maximize this stretch’s positive effects if a foam roller is not available.
• Sit steadily and let the upper body rest on the back of the chair. Raise both arms above the head to deepen the stretch.
• This stretch aims to ease upper back and mid-back pain.

Butterfly

This stretching exercise targets the shoulders and the upper back. The butterfly stretch involves standing up or sitting down with a straight back and both palms resting opposite shoulders.

While in this position, one has to move both elbows towards each other and pause for five seconds, then release. This routine can be repeated three to five times.

Scapular Squeeze

This particular stretching routine may help with pain in the upper back between the shoulder blades.

The scapular squeeze can be done standing with both arms relaxed on the sides.

To get started, one must gently squeeze together both shoulder blades backward. This position can be held for ten seconds before releasing to the neutral position.

Repeat this three to five times to benefit from the stretch.

Behind-the-Back Elbow-to-Elbow Grip

To start with the behind-the-back elbow-to-elbow grip, one must perform the following:

• Put the right and left hand at the back.
• Slowly squeeze both shoulder blades together as the chest broadens.
• Grip both arms together with the left arm as the upper arm and the right arm below the left.
• Pause in this position for 15 to 30 seconds or three to five breathing cycles. One breathing cycle is one inhale, and one exhale.
• This stretching exercise can be done sitting down or standing up.

Neck Side Bend

This stretch type can be done standing up or sitting down. It focuses on alleviating upper back and neck pain.

To execute this stretch properly, one must take note of the following:

• By standing or sitting still with the back straight, one must gently tilt the head to the right side.
• Hold this position for ten seconds before gently rotating the head clockwise to the left shoulder.
• When the head is tilted to the left, one must hold that position for another ten seconds before returning to the starting position with the head facing forward.
• One must observe how this stretch is felt on the trap muscles through the neck. This stretching sequence may be repeated two to three times.

Overhead Arm Reach

To start with this stretch, one must sit down with the back straight and both feet parallel to the floor.

With this starting position, the following should be done:

• First, one must raise the right arm above the head with the left arm on the waist. Then, they should reach for the left side.
• One must lightly bend the upper body to the left until the stretch is felt on the right shoulder.
• The exact sequence must be done on the opposite side: with the right hand on the waist and the left arm raised above the shoulder.
• This position can be repeated five times for each side.

Overhead arm reach targets the shoulder and upper back muscles.

Shoulder Roll

With both arms resting on each side, one must start to move both shoulders backward in a circular motion in five rounds.

This exercise can be repeated two to three times.

Cat-Cow Pose

One must do the following routine to do cat-cow pose properly:

• Start in a neutral position where the knees and both hands are parallel on the floor. This pose aims to mobilize the thoracic spine, including the upper back, middle back, and lower back.
• While in neutral position, one must begin stretching with a deep breath as the chest is pushed to the floor and the glutes are pushed upwards. This pose should form an arch on the back.
• This position should be held for at least five seconds before pushing the back upwards and the pelvis towards the floor.
• One must push both shoulder blades away from the spine and ensure that the back is rounded into a “C.” This yoga pose sequence can be repeated ten times.

Chair Rotation

The chair rotation stretch targets the whole thoracic spine (upper, middle, and lower back).

To begin with this stretch, one should:

• Sit sideways on a chair, with the right side of the body resting against the back of the chair.
• Place both legs steadily, with both feet parallel on the floor. Slowly rotate the torso to the right and hold the back of the chair.
• Stay in that position for ten seconds and try to stretch deeper as the torso is twisted.
• Do the same sequence on the other side and repeat three times on each side.