Welcome to Start TODAY. Sign up for our Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram!
Do you frequently feel aching, soreness or pain in the upper back?
Pain in this area can be a result of tightness, both in the larger muscles, like the latissimus dorsi and trapezius, and also in the smaller muscles like the infraspinatus and the multifidus that connect to the shoulders and spine.
While low-back pain tends to be the most common complaint, upper-back pain can be just as uncomfortable and persistent. Luckily, there are stretches you can do to target the area and relieve tension.
Causes of upper back pain
Our lifestyle is often to blame for pain in this area, as tightness in the upper back can be caused by stress, poor posture and even sleeping wrong.
With most people sitting at a desk daily, the most common cause is poor posture, especially when sitting or standing for long periods without proper support. This can strain the muscles and ligaments in your upper back, leading to discomfort. It is important to be mindful of your posture and take breaks throughout the day to stretch to help prevent or alleviate upper back pain.
Another cause is muscle tension or tightness, which can result from stress, overuse or repetitive motions. Sleeping in the wrong position can leave you feeling stiff or sore - and starting the day tense opens the door for pain and injury, even during notmal daily movements like reaching into your cabinet for a dish or turning slightly the wrong way.
Best upper back stretches
Regularly stretching your neck and upper back can help to reduce tightness from repetitive motions or stress.
When performing each stretch, breathe in and out slowly for three breaths. You can perform them once daily or pick your favorites and rotate through them a few times a day. (I recommend doing them first thing in the morning or taking a 5-minute stretch break during the work day to do a few.)
Chair Twist
Sit sideways on a chair so that the right side of your body is touching the back of the chair. Keep your feet flat on the ground as wide as your hips. Inhale and reach both arms toward the right and hold onto the chair. Exhale as you twist to the right, using the chair to help you twist further. Be sure that your knees stay in line with each other (don’t let the left knee come further forward than the right knee) and engage your abs to help maintain the integrity of the pose. Hold for three breaths, and then switch sides.
Eagle arms
Sitting or standing in an upright position, cross your left arm over the right arm, and bend at the elbows. Try to bring your palms to touch. Lift the elbows up as high as the shoulders without hunching the shoulders. Pull the shoulders down away from the ears. Hold for 3 breaths, unwrap, and repeat in the opposite direction.
Downward facing dog
Start in a plank position with your shoulders over your wrists. Pull your naval in toward your spine and reach your butt up toward the ceiling. Form a “V” with your body with your heels reaching down toward the ground. (It’s OK if they are off of the ground.) Press down through your toes and your fingers to stretch the legs and the underarms. Bend one knee and then the other knee. Hold the stretch for 3 breaths.
Modified downward facing dog
Place your palms flat on the wall in front of you. Back your feet away from the wall and bend slightly at the knees. Keep your back in line with your palms so that your upper body forms a straight line. Engage the core to keep your spine straight. Hold for 3 slow breaths.
Child’s pose
Kneel down on the floor so that your shins and tops of your feet are on the ground. Bend at your hips, moving your hands forward and your butt back. Inch your hands out in front of you until your stomach is resting on your thighs and your arms are stretched straight out in front of you, palms on the floor. Hold for 3 deep breaths.
Cat-cow
Start on all fours with your hands below your shoulders and knees below your hips. Breathe in while lifting your head up toward the ceiling. Arch your back as you breathe in, moving your stomach toward the ground. Exhale while pulling your chin to your chest and pulling your abs in so that you arch your back toward the ceiling. Continue alternating back and forth 10 times.
Thread the needle
Start in tabletop position with hands directly below your shoulders and knees below your hips. Lift your right hand up off the ground, following it with your gaze, as you thread it beneath your left arm. Gently rest your head on the ground, looking toward your hand. Hold for 3 breaths and then switch sides.
Cross body shoulder stretch
In a standing position, extend your left arm across your chest toward the right side of the room. Use your right arm to draw your left arm closer to your body for a deeper stretch. Hold for 3 breaths. Repeat on the other arm.
Chin to chest stretch
Place your hands behind your head and gently press your head forward and down so that your chin reaches toward your chest. Feel a stretch behind your upper back and neck. Hold for 2-4 breaths and then release.
Standing side reach
Standing with your feet together, lift your right arm straight up into the air. Keep your left arm at your side or on your hip. Bend at the waist toward your left so that you feel a stretch in the right side of your waist. Return to the starting position and repeat on the other side.
Standing forward fold
Stand up straight with your feet together. Hinge forward at the hips and bring your chest toward your knees. Reach your fingertips toward your toes (or your knees or shins, depending on your flexibility). Hold for at least 10 seconds.
Cobra
While this is more of a strengthening exercise than a stretch, pain in upper back can come from weak muscles as well. So cobra is part stretch, part strength, and that’s why we’ve included it here. To start, place your hands alongside your chest and push an imaginary marble forward with your nose to lift up your head, neck and chest. Press down firmly through your hands and hug your elbows in toward your sides. Pull your navel in toward your spine and press your thighs down into the ground. Bring the shoulders back and lift the chin up. Take a deep breath in, and then rest.
