9 Exercises for easing and preventing upper back pain

Exercises that stretch the neck, shoulders, and upper back can help relieve pain and loosen tight muscles. These include exercises a person can do at home or even in the office.

Upper back pain and tension are common complaints, particularly when people are stressed or spend a lot of time hunched over.

This article lists stretches that can ease upper back pain, along with tips for warming up to prevent injury. It also advises about when to see a doctor.

Before stretching or exercising, warm up to help prevent injury and make any workout more effective. A warm-up usually consists of:

Below, learn the steps for a 6-minute warm-up routine. A person can extend it if they are interested in a longer warm-up.

Begin by marching in place while pumping the arms up and down in rhythm with the footsteps. Keep the elbows bent and the fists loose.

To perform a heel dig:

To perform a knee lift:

To perform shoulder rolls:

To perform knee bends:

Many exercises can help ease back, neck, and shoulder pain. Varying the activities can help maintain the range of motion and keep the routine from feeling stale. Exercises that may help include:

Below are some stretches that may help relieve and prevent upper back pain.

These stretch the joints and muscles through their full range of motion. Below are some dynamic stretches that may help ease and prevent upper back pain.

To perform the trunk rotation:

To perform the overhead arm reach:

To perform this yoga pose:

To perform this stretch:

A person can easily perform these while at their desk or in their office. Some examples are below.

To perform the wall stretch:

To perform the neck flexion:

To perform the shoulder roll:

Static stretches are controlled, continuous movements that a person holds once they reach the limit of their range of motion. People generally use static stretches after exercising, but these stretches can also play a role in a warm-up routine. Some examples are below.

To perform this yoga pose:

Instead of extending the arms forward, try bringing the arms backward to rest beside the thighs, with the palms facing up.

Another variation is to stretch the right arm forward while threading the left arm under the right arm and out to the side, rotating the head to face it. A person then repeats this on the opposite side. This creates a gentle rotation and twisting motion in the back and shoulders.

A person needs a yoga block or foam roller for this exercise.

To perform the thoracic extension:

Upper back pain may resolve on its own or with rest and gentle stretching.

However, see a doctor if the pain is severe or persistent. The doctor will work to determine the cause and recommend appropriate treatment options.

Upper back pain is common and not usually a cause for concern. In many cases, gentle stretching can help ease it.

Before stretching, it is important to warm up. This helps prevent injury to the muscles and connective tissues. A warm-up routine should last around 6 minutes and incorporate various exercises, including marching on the spot, knee lifts, and shoulder rolls.

See a doctor about severe or persistent back pain that does not improve with regular stretching. Also, contact a healthcare professional if the pain occurs with other concerning symptoms.