Upper Back Pain Exercises


Staff member
Do prolonged hours of endless toil on your desk get your back screaming for attention at the end of the day? Sitting in one position for hours can really do some serious damage to your spine. Back pain is a common syndrome, more so among office goers who tax their spine by being diligently glued to their seat. No matter how dull or nagging your pain is, a tensed back can throw your daily life off the kilter and interfere with your every day dealings. If you too, like millions of other people, suffer from annoying back ache, know that upper back pain exercises can significantly lower your discomfort and also cut down the chances of further aches and pains. Back pain is most often caused by muscle strain and exercises can help a great deal to assuage your sufferings. Here are some simple, easy upper back pain exercises that you can do in the comfort of your home or office and get rid of your pain. Read on to know more on this.

Exercises For Upper Back Pain

Arm Slide
Position yourself against the wall with your back aligned to it. Stretch out your arms with your palms facing outwards. Now lift your hands up and down, slowly but firmly, creating pressure on the upper back muscles. Repeat this exercise for at least 20 times every day for best results.

Thoracic Extension
Position yourself comfortably in a chair, maintaining an erect posture. Arch your hands and clasp them behind your head. Now, slowly release the clasp and shift back to the original position. This exercise is sure to benefit your back muscles and alleviate back pain.

Scapular Squeezes
To do this exercise, stretch out your arms towards the side of the body with your palms facing outwards. Bend your elbows and stretch your arms backwards as much as possible. Do this for at least 20 times. Take care to stretch your muscles as much as you can for maximum results.

Thoracic Stretch
To do this thoracic stretch, sit straight on a floor with your legs stretched straight. Balance your thighs with your hands so that your knees don’t bend during the exercise. Lower your head and hold it in that position for 15 seconds to help your back muscles stretch properly. This will help ease all muscles spasms and pain.

Pectoralis Stretch
To do this exercise, first position yourself in front of a door or any other suitable frame. Raise your hands to reach the door frame. Now, holding the frame, lean yourself front and slowly stretch your back muscles. Relax your body to its original position and repeat the process again.

Midtrap Exercise
To perform this exercise, lie flat on your stomach and support yourself with a pillow. Rest your chest and hands on the pillow with your hands stretched sideways and palms facing the floor. Keep your rotated arms straight and lift your hand towards the ceiling. The arms should be as elevated as possible to help the shoulder blades get squeezed properly. Relax the arms gently to their normal position after 10 seconds. Repeat it for three times.

Rowing Exercise
To do this exercise, you will need a light weight stick or rod. Hold the stick and stretch out your arms in a position, just the way you would do when rowing a boat. Now, stretch your extended arms as much as possible and relax back to the normal position again. This exercise will help to decompress the vertebra bones and relieve stress from the muscles too.