7 Upper Back Pain Exercises and Stretches for Relief

Upper back pain is primarily postural in nature and results from imbalances in sitting, standing, or lying positions. If your upper back feels tight, achy, or sore from sitting too long or slouching over a screen, you’re not alone. Many people develop upper back pain from daily posture habits. Upper back pain exercises help you to stretch the tissues and regain muscular control, which ultimately eases your pain.

This guide walks you through safe, effective stretches and other upper back pain exercises to help ease postural upper back pain, improve mobility, and support better posture.

How Does Exercise Help Upper Back Pain?

Upper back pain exercises address the root causes, such as muscle imbalance, joint stiffness, and poor posture. When you move and stretch regularly, you relieve tension in overworked muscles, activate the ones that have become weak or underused, and restore healthy movement patterns.

Gentle stretching improves flexibility and circulation, helping tight tissues release gradually. Strengthening exercises, especially those targeting the upper back and shoulder stabilizers, improve posture and reduce strain on your spine. Over time, this combination not only eases current discomfort but also helps prevent future pain by building better support for your upper back.

Who Can Benefit from These Exercises?

These exercises are designed for people with:

• Postural upper back pain from desk work or screen time
• Tension or tightness between the shoulder blades
• Mild stiffness in the upper or mid-back
• Muscle fatigue from poor sitting habits

They are not intended for individuals with:

• Recent trauma or injury
• Severe or unexplained pain
• Numbness, tingling, or weakness
• Fever, weight loss, or a cancer history

If any of these apply, speak with a healthcare provider first.

Before You Start

The exercises should be done smoothly and gently. There is no rush. To begin with start with exercise that you feel appears easier.

• Move slowly and gently. Don’t push through pain.
• Breathe normally throughout each stretch or movement.
• Stop immediately if you feel sharp pain, dizziness, or discomfort.
• You can do these exercises once or twice daily, or as needed.

Upper Back Pain Exercises

1. Thoracic Extension Over Foam Roller

Purpose: Improves mobility in the mid and upper spine

How to do it:

1. Roll up a towel or use a foam roller and place it across your upper back on the floor.
2. Lie back so the roller or towel is just below your shoulder blades.
3. Support your head with your hands.
4. Gently arch your upper back over the support, hold for 3–5 seconds, then return to neutral.
5. Repeat 8–10 times, adjusting the position slightly to target different levels.

Tip: Do not force the arch. Keep the movement smooth and comfortable.

2. Wall Angels

Purpose: Opens up the chest and activates mid-back postural muscles

How to do it

1. Stand with your back against a wall. Your feet should be a few inches away from the wall.
2. Keep your head, upper back, and buttocks touching the wall.
3. Raise your arms to form a “W” shape, then slowly move them upward into a “Y” like a snow angel. try and keep your arms and hands in contact with the wall throughout.
4. Return to the starting position.
5. Perform 10 slow repetitions.

Emphasis: Try to keep your arms and hands in contact with the wall throughout. It’s harder than it looks!

3. Chin Tucks

Purpose: Helps realign the head and neck with the spine

How to do it

1. Sit or stand upright.
2. Gently pull your chin straight back, as if creating a “double chin.”
3. Hold for 5 seconds, then relax.
4. Repeat 10–15 times.

Tip: Keep your eyes level. This movement is straight back, not downward.

4. Scapular Squeezes

Purpose: Strengthens the muscles between the shoulder blades

How to do it:

1. Sit or stand tall.
2. Squeeze your shoulder blades together as if you’re holding a pencil between them.
3. Hold for 5–10 seconds, then release.
4. Repeat 10–15 times.

Tip: Avoid shrugging your shoulders — the motion should come from between the blades.

5. Pec (Chest) Stretch in a Doorway

Purpose: Releases tightness in the front of the chest, a key contributor to rounded shoulders

How to do it:

1. Stand in a doorway and place your forearms against the sides of the doorframe.
2. Step one foot forward gently until you feel a stretch in your chest.
3. Hold the stretch for 20–30 seconds.
4. Repeat 2–3 times.

Tip: Don’t push aggressively — a mild, sustained stretch is enough.

6. Cat-Cow (Seated or on Hands and Knees)

Purpose: Improves spine flexibility and reduces tension

How to do it:

1. Get on hands and knees.
2. Inhale and arch your back (cow position), lifting your chest and looking slightly up.
3. Exhale and round your back (cat position), tucking your chin and drawing your belly in.
4. Repeat slowly 10 times.

Tip: Move with your breath — slow and steady.

7. Thread-the-Needle Stretch

Purpose: Opens the upper back and shoulders

How to do it:

1. Begin in a tabletop position on hands and knees.
2. Keep wrists under shoulders, knees under hips.
3. Slide your right arm under your left arm, palm facing upward.
4. Allow your right shoulder and the side of your head to rest gently on the floor.
5. Your chest will rotate slightly toward the left.
6. You’ll feel a deep stretch through the back of your right shoulder and mid-upper back.
7. Hold the stretch for 20–30 seconds.
8. Slowly unwind and return to the tabletop position.
9. Repeat on the opposite side.

Tip: Let gravity assist the stretch. Do not use excess force.

A tabletop position is when you support the weight on all four limbs

Building a Routine

You don’t have to do all the upper back pain exercises at once. Mayo Clinic recommends starting slower and then increasing the number of times you do an exercise as it gets easier for you.

• Quick Daily Reset (5 minutes):
  Chin Tucks + Scapular Squeezes + Pec Stretch
• End-of-Day Relief (10 minutes):
  Thoracic Extension + Wall Angels + Cat-Cow + Thread-the-Needle
• Posture Support Routine (15 minutes):
  All exercises above, done once daily

Consistency is more important than intensity. Even just a few minutes a day can help improve your posture and reduce upper back tension over time.

When to Expect Results?

Many people notice some relief after just a few days of regular stretching. With consistent practice and improved posture habits, you can expect:

• Better mobility and less stiffness
• Reduced muscle fatigue and discomfort
• Improved awareness of your posture

However, if your pain continues or worsens, it’s best to consult a doctor or physiotherapist.

Frequently Asked Questions