stretches for upper back pain

Stretches for Upper Back Pain Relief

Back pain can be debilitating and hard to ignore. Upper back pain can be caused from a number of things from poor posture to chronic medical conditions. Fortunately, there are some simple stretches that can help relieve this pain and make your life much more enjoyable.

Why Stretching?

Stretching can be an extremely effective method for relieving upper back pain. Stretching helps loosen muscles, increase flexibility, and help promote proper alignment of your skeletal system. Regular stretching can help increase circulation, improve posture, and relieve stress, all of which will aid in preventing and relieving upper back pain.

Simple Stretches

Below are three simple stretching exercises that can help provide relief from upper back pain:

  • Shoulder Shrugs: Stand with good posture, and lift your shoulders up towards your ears and hold for 10-15 seconds. Repeat 10 times.
  • Torso Twists: While standing, gently twist your torso from side to side, letting your arms follow your torso. Do not twist too far in either direction. Repeat 10 times.

  • Chest Openers: Stand near a wall with your feet shoulder width apart. Place your palms flat against the wall at shoulder height, elbows slightly bent. While keeping your arms straight, move your chest towards the wall until you feel a slight stretch in your chest. Hold for 10-15 seconds. Repeat 10 times.

When to See a Doctor

If you experience chronic upper back pain that does not respond to stretching, or if you experience any other concerning symptoms, it’s important to seek medical attention. Your doctor can determine the cause of your pain and formulate the best treatment plan for your individual situation.


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