5 Easy Stretches for Upper Back Pain

Why Upper Back Pain Occurs

Upper back pain often results from poor posture, muscle strain, or overuse. Prolonged sitting, especially in front of a computer or hunching over a phone, puts excessive stress on the upper back muscles. This can cause tension and stiffness around the shoulder blades and other surrounding muscles.

A common complaint is, “I carry all my tension and stress in my shoulder blades.” What this often means is that the rhomboid muscles—located between the shoulder blades and the spine—are tight and overworked. When shoulders roll forward and the head moves out of alignment (a posture common with desk jobs), the rhomboids strain to pull everything back into place. This tension leads to the pain and tightness many feel in their upper back.

Despite being common, upper back pain shouldn’t be ignored. If you experience persistent discomfort, consulting a healthcare provider, such as a chiropractor, is essential to rule out serious conditions and receive appropriate care.

Simple Stretches for Upper Back Pain

Child’s Pose Stretch

This yoga-inspired stretch gently elongates the muscles in your upper back and spine.

• Start on your hands and knees.
• Sit back onto your heels, reaching your arms forward on the floor.
• Rest your forehead on the ground and hold the stretch for 20–30 seconds.
• Repeat 2–3 times.

Cat-Cow Stretch

This dynamic stretch improves flexibility and relieves tension in the upper back.

• Begin on your hands and knees in a tabletop position.
• Inhale, arch your back, lifting your head and tailbone toward the ceiling (Cow Pose).
• Exhale, round your back, tucking your chin and pelvis (Cat Pose).
• Alternate between the two positions for 5–10 rounds.

Wall Angels

This stretch strengthens the muscles in your upper back while improving posture.

• Stand with your back flat against a wall and your feet a few inches away.
• Raise your arms into a “goalpost” position, keeping them against the wall.
• Slowly move your arms up and down as if making a snow angel, maintaining contact with the wall.
• Perform 8–10 repetitions.

Thoracic Spine Stretch

This stretch targets the middle and upper back.

• Sit in a chair with your hands behind your head.
• Gently lean backward over the backrest, opening up your chest.
• Hold for 10–15 seconds and repeat 3 times.

Scapular Squeeze

A simple but effective stretch to release tension in the shoulder blades.

• Sit or stand tall with your arms at your sides.
• Squeeze your shoulder blades together as if pinching a pencil.
• Hold for 5–10 seconds and release.
• Repeat 8–10 times.

Rhomboid Relief

One time-effective way to relieve tightness in your rhomboid muscles and improve shoulder alignment is a wall-based stretch. This simple exercise can help counteract poor posture and provide that deep “burn” in the rhomboids as they release tension:

1. Find a clear wall: Stand facing the wall, ensuring enough space for movement.
2. Position your hands: Plant your hands firmly on the wall, shoulder-width apart.
3. Lean forward: At a 45-degree angle, lean your upper body toward the wall while keeping your arms locked. Do not bend your elbows.
4. Hold the stretch: Let your upper body move forward, holding the position for 3–5 seconds.
5. Return and repeat: Push back to the starting position, wait for another 3–5 seconds, then repeat. This time, squeeze your shoulder blades together for an added stretch.
6. Moderation is key: Perform this exercise 2–3 times during the day for optimal results. Avoid overdoing it—just a few reps daily can make a difference.

Why Chiropractic Care Can Help

While stretches and exercises like these are effective for upper back pain, chiropractic care can play an important role in addressing the underlying causes. Dr. Dustin McIver, a chiropractor at Northside Chiropractic in Grand Rapids, specializes in treating upper back pain, neck pain, and posture issues.

Using techniques like the Upper Cervical Adjustment, Dr. McIver realigns the spine to reduce pain, improve mobility, and provide long-term relief. This approach focuses on addressing the root causes of pain rather than masking symptoms. Whether your discomfort stems from poor posture, muscle strain, or chronic issues, chiropractic care offers a holistic treatment option to support your health and well-being.

Conclusion

Upper back pain doesn’t have to be a constant source of discomfort, especially when simple stretches and exercises like these can make such a difference. Whether you’re at home working or taking a break, incorporating targeted stretches into your routine can help reduce pain, relieve tension, and improve posture.

If you’re dealing with persistent discomfort, chiropractic care from Dr. Dustin McIver at Northside Chiropractic in Grand Rapids can provide additional relief and support. Remember, consistency is key—commit to these stretches and exercises daily to experience long-term benefits and keep your upper back feeling great.