10 Best Upper Back Pain Exercises for Better Mobility
Last Updated on February 11, 2025 by Dr. Tiffany Egan
As someone who’s experienced (and still experiences) upper back pain, I understand how debilitating and uncomfortable it can be. Upper back pain is a very common issue that affects many people, regardless of age or fitness level.
It can be caused by a variety of factors, including poor posture, muscle imbalances, and injury. I’ve discovered and worked hard to incorporate these upper back pain exercises into my normal daily routine.
The importance of exercise in relieving upper back pain
Exercise is a crucial component in relieving upper back pain. Not only does it help to strengthen and stretch the muscles in the upper back, but it also improves posture and reduces the risk of future pain and injury.
Regular exercise can also enhance overall physical and mental well-being. Not really a huge surprise, right?!
When it comes to relieving upper back pain, it’s important to choose exercises that target the specific muscles that are causing the discomfort.
By incorporating a variety of exercises for upper back pain into your daily routine, you can effectively address the underlying issues and alleviate pain.
Precautions before starting upper back pain exercises
Before starting any exercise program, especially if you have a pre-existing medical condition or injury, it’s important to consult with a healthcare professional. They can provide personalized guidance and ensure that you are performing the upper back pain exercises correctly and safely.
It’s also important to listen to your body and not push yourself too hard. Remember to warm up before each exercise session and cool down afterward to prevent injury.
Also, drink plenty of water because there is a correlation between joint pain and dehydration!
Upper back pain exercise #1: Shoulder blade squeeze
The shoulder blade squeeze is a simple exercise that can help relieve tension in the upper back and improve posture.
- Start by sitting or standing tall with your arms relaxed at your sides.
- Squeeze your shoulder blades together as if you are trying to hold a pencil between them.
- Hold for 5 seconds, then release.
- Repeat this exercise 10 times.
Upper back pain exercise #2: Wall Angels
Wall angels are a great exercise for improving posture and strengthening the muscles in the upper back.
- Stand with your back against a wall, feet shoulder-width apart.
- Place your arms against the wall, with your elbows bent at a 90-degree angle and your palms facing forward.
- Slowly slide your arms up the wall, extending them as far as comfortable.
- Then, slowly lower your arms back down.
- Repeat this exercise 10 times.
Upper back pain exercise #3: Cat-Camel stretch
The cat-camel stretch is a gentle exercise that can help improve flexibility and relieve tension in the upper back.
- Start on all fours, with your hands directly under your shoulders and your knees under your hips.
- Inhale as you arch your back, bringing your head down and your tailbone up.
- Exhale as you round your back, tucking your chin to your chest and your tailbone under.
- Repeat this stretch 10 times.
Upper back pain exercise #4: Thoracic extension stretch
The thoracic extension stretch targets the upper back and can help improve posture and relieve pain.
- Start by sitting on the edge of a chair with your feet flat on the floor.
- Place your hands behind your head, interlacing your fingers.
- Gently lean back, arching your upper back over the backrest of the chair.
- Hold for 10 seconds, then return to the starting position.
- Repeat this stretch 5 times.
Upper back pain exercise #5: Seated twist
The seated twist is a yoga-inspired exercise that can help relieve tension in the upper back and improve flexibility.
- Start by sitting on a chair with your feet flat on the floor.
- Place your right hand on the outside of your left knee and your left hand on the back of the chair.
- Inhale as you lengthen your spine, and exhale as you twist to the left, looking over your left shoulder.
- Hold for 10 seconds, then repeat on the other side.
- Do this exercise 5 times on each side.
Upper back pain exercise #6: Resistance band rows
Resistance band rows are a great exercise for strengthening the muscles in the upper back and improving posture.
- Start by attaching a resistance band to a sturdy anchor point, such as a door handle.
- Hold the ends of the band in each hand, with your palms facing each other.
- Step back until the band has some tension.
- Keeping your back straight, bend your knees slightly and hinge forward at the hips.
- Pull the band towards your chest, squeezing your shoulder blades together.
- Slowly release and repeat this exercise 10 times.
Upper back pain exercise #7: Cobra pose
Cobra pose is a yoga pose that stretches and strengthens the muscles in the upper back.
- Start by lying face down on the floor, with your legs extended and your hands placed directly under your shoulders.
- Press your palms into the floor and lift your chest off the ground, keeping your hips and legs on the floor.
- Hold this pose for 10 seconds, then slowly lower back down.
- Repeat this exercise 5 times.
Upper back pain exercise #8: Bird dog
Bird dog is a great exercise for improving core stability and strengthening the muscles in the upper back.
- Start on all fours, with your hands directly under your shoulders and your knees under your hips.
- Extend your right arm forward and your left leg back, keeping them parallel to the floor.
- Hold for 5 seconds, then return to the starting position. Repeat on the other side.
- Do this exercise 10 times on each side.
Upper back pain exercise #9: Bridge pose
Bridge pose is a yoga pose that targets the muscles in the upper back and improves posture.
- Start by lying on your back with your knees bent and your feet flat on the floor.
- Place your arms by your sides, palms facing down.
- Press your feet into the floor and lift your hips off the ground, keeping your shoulders and feet grounded.
- Hold for 10 seconds, then slowly lower back down.
- Repeat this exercise 5 times.
Upper back pain exercise #10: Foam rolling
Foam rolling is a self-massage technique that can help relieve tension and tightness in the upper back muscles.
- Start by lying on your back with a foam roller placed horizontally under your upper back.
- Bend your knees and place your feet flat on the floor.
- Slowly roll back and forth, allowing the foam roller to massage your upper back.
- Focus on any areas of tension or discomfort.
- Repeat this exercise for 2-3 minutes.
Here are some other Best and Worst Exercise Equipment for Back Pain!
Tips for incorporating upper back pain exercises into your routine
To get the most benefit from upper back pain exercises, it’s important to incorporate them into your regular daily routine. Start by dedicating a specific time each day for exercise, whether it’s in the morning, during your lunch break, or in the evening. Consistency is key!
It’s also important to choose exercises that you enjoy, are easy to remember and that are appropriate for your fitness level. If you’re new to exercise or have any physical limitations, start with gentle exercises and gradually increase the intensity and duration as you build strength and flexibility.
Remember to listen to your body and take breaks when needed. It’s normal to feel some muscle soreness after starting these upper back pain exercises, but if you experience sharp or prolonged pain, it’s important to seek guidance from a healthcare professional.
Additional treatments and therapies for upper back pain relief
In addition to the 10 Best Upper Back Pain Exercises, there are other treatments and therapies that can help relieve upper back pain. These include:
- Massage therapy: Massage can help relax tight muscles and improve blood circulation, reducing pain and discomfort in the upper back.
- Magnesium: Magnesium is a wonderful mineral supplement to add to your daily routine. It helps reduce inflammation while also relaxing the muscles naturally. Here is a great article on the difference between Magnesium Flakes and Epsom Salts.
- Heat therapy: Applying heat to the upper back can help relax muscles and reduce pain. You can use a heating pad, hot water bottle, or take a warm bath or shower.
- Cold therapy: Cold therapy, such as applying an ice pack to the upper back, can help reduce inflammation and numb pain.
- CBD for Neck and Shoulder Pain: CBD has been shown to have
- Physical therapy: Working with a physical therapist can help address the underlying causes of upper back pain and develop a personalized treatment plan.
- Posture correction: Improving your posture can help alleviate upper back pain. This can be achieved through neck pain exercises, ergonomic adjustments, and postural braces or supports. Here are also some of the best Chiropractic Back Exercises you should try!
Conclusion
Upper back pain is a common issue that can significantly impact your daily life. By incorporating these 10 effective upper back pain exercises into your routine and seeking additional treatments and therapies if needed, you can relieve discomfort, improve posture, and enhance your overall well-being. Remember to consult with a healthcare professional before starting any exercise program, and always listen to your body.
Take care of your upper back, and it will take care of you!
