After sitting at a desk all day, your upper back and shoulders might feel achy and tight, but a few stretches can relieve that pain naturally. “Strain to the postural muscles in your neck [cervical] and mid-back [thoracic spine] from strenuous activities can cause upper back pain,” explains Dr. Candace Morton, PT, DPT, MTC, Clinic Director of our Hikes Point Clinic. Upper back pain can feel like stiffness, pain in your neck that radiates through your shoulders, back or upper arm, and a throbbing or tingling sensation.
Dr. Morton recommends stretches and exercises that focus on the muscles that attach your shoulder blade to your thoracic spine and your upper trapezius muscle, which attaches your shoulder blade to your neck. Try these stretches to get rid of that pain.
Thread the Needle
This stretch targets the tension in your upper back and shoulders.
- Begin in a tabletop position with your hands directly under your shoulders and your knees under your hips.
- Slide your right hand under your left arm, palm facing up. Your body should begin to rotate slightly.
- Continue sliding your right arm across the floor until your right shoulder and the side of your head gently rest on the ground. Your left hand should remain planted for support.
- You can walk your left hand forward or bring it overhead to increase the stretch. Hold this position, breathing deeply.
- Stay in this position for 20-30 seconds, feeling the stretch through your shoulders and upper back.
- Perform the same steps with your left arm to stretch both sides equally.
Upper Trapezius Stretch
“This targets the muscle that sits right on top of your shoulder and helps reduce pain in your upper back,” says Morton.
- Sit or stand straight with your shoulders relaxed and your feet flat on the floor.
- Slowly tilt your head to the right, bringing your right ear toward your right shoulder. Keep your shoulders relaxed, and avoid lifting them.
- Place your right hand on the left side of your head and gently pull your head further to the right to deepen the stretch. Your left arm can rest at your side or reach toward the floor for added stretch.
- Maintain this position for 20-30 seconds, feeling the stretch along the left side of your neck and shoulder.
- Slowly release the stretch, return your head to the center, and repeat on the other side, tilting your head to the left.
Thoracic Extension
“This exercise targets mobility in the thoracic spine, specifically increasing thoracic extension, which can aid in increased upright posture and decreased pain in the upper back,” explained Morton.
- Sit in a chair with a straight back.
- Cross your arms over your chest or place your hands behind your head for support. Gently lean back over the chair, allowing your upper back to extend.
- As you lean back, keep your lower back and hips grounded. Hold the position for a few seconds, feeling the stretch in your thoracic spine.
- Hold each position for 15-20 seconds, then gently roll back up to a seated position.
Levator Scapulae Stretch
“This stretch targets a muscle that attaches from your shoulder blade to the base of your skull in your upper back.” says Morton. “It helps decrease pain that can be caused by the levator scapulae.”
- Sit with your shoulders relaxed.
- Tilt your head forward and to the right, bringing your right ear toward your right shoulder.
- Rotate your head slightly to the left, aiming your chin toward your left armpit.
- Place your right hand on the back of your head or neck to gently deepen the stretch. For stability, you can also use your left hand to grasp the edge of a chair or bench.
- Maintain this position for 20-30 seconds, feeling the stretch along the back of your neck and shoulder area.
- Slowly return your head to the neutral position and repeat the stretch on the other side.
Cat-Cow Stretch
This stretch improves your spinal flexibility and eases tension.
- Begin in a tabletop position with your hands directly under your shoulders and your knees under your hips. Keep your back flat and your head in a neutral position.
- As you inhale, drop your belly to the floor and lift your chest and tailbone to the ceiling. Let your head gently lift and gaze forward.
- As you exhale, draw your belly button toward your spine, arch your back upward, and tuck your chin toward your chest. Push through your hands to deepen the stretch.
- Perform this sequence for 30 seconds to 1 minute, focusing on your breath and the movement of your spine.
Thoracic Wall Slide
“This exercise targets your mid back and helps to decrease pain by stretching muscles that attach from your shoulder blade to thoracic spine,” says Morton.
- Stand with your back against a wall, feet about hip-width apart. Ensure your lower back, upper back, and head touch the wall.
- Raise your arms to a “W” position, with elbows bent and upper arms against the wall. Your elbows should be at a 90-degree angle, and your hands should be above your head.
- Slowly slide your arms up the wall, trying to keep your elbows and hands in contact with the wall as much as possible. Aim to straighten your arms while maintaining contact.
- Gently slide your arms back down to the starting position, keeping your shoulder blades and lower back engaged.
- Perform 10-15 repetitions, focusing on controlled movements and maintaining contact with the wall.
Schedule an Appointment
If you have any questions regarding upper back or shoulder pain, schedule an appointment with a ProRehab Physical Therapy physical therapist. To read the full article, please follow this link: 6 Stretches for Upper Back Pain and Neck Pain That Ease the Ache Naturally.
