Upper back pain is a common ailment due to our sedentary lifestyles. When we sit at a desk or drive for hours, our necks and upper back pay the price. We are left with poor posture, discomfort, or even pain.
The upper back region is also prime real estate for muscle knots, which is a primary cause of upper back pain. Stretching is a great cure for muscle knots as they can become painful if not treated early on.
To find relief in the upper back, stretching is a great way to release muscle tension and soothe the pain.
Check out these upper back stretches for pain below and practice them daily to not only relieve upper back pain but keep it from returning.
Can Stretching Relieve Upper Back Pain?
Yes, you can definitely relieve back pain with yoga and stretching. That’s because stretching has many benefits for the musculoskeletal body.
Here are 5 ways stretching can relieve pain:
Ease Tight Muscles and Stiffness
Yoga stretching works by literally loosening up our muscles. When we come into a static stretch, our muscles slowly start to give in to that stretch. The longer we hold the stretch, the more tension is released.
Improve Mobility
Regular stretching can improve or increase mobility. Stretching pushes the muscles and ligaments of the body past their normal range of motion.
Reduce Inflammation
Pain and injury cause inflammation in the body and stretching has been shown to reduce inflammation.
Hydrate Muscles
It has been proven that stretching actually brings water into our muscles, which can help keep them supple and prevent further injury.
Encourage Blood Circulation
This will bring much-needed healing vitamins and minerals to your aching muscles.
10 Best Upper Back Pain Yoga Stretches
Follow this Upper Back Stretches For Pain Sequence below to find the ultimate relief for tension and general pain in the upper back.
All you need is a chair or a comfortable place to rest your knees like a carpeted floor, a yoga mat, or a towel.
Thread The Needle
This is one of the best yoga poses to stretch the upper back area. It uses the weight and gravity of our torso to open up the upper back.
How To: Start in a table-top position with hands beneath the shoulders and knees underneath the hips.
Then bring the right arm across the body underneath the left armpit until the right shoulder can reach the ground. Rest the right shoulder and the head on the ground.
Tips: Try straightening the top arm which will make the stretch on the shoulder and shoulder blades more intense.
Hold for at least 20 seconds.
Child’s Pose Variation
Child’s Pose is a well-known pose to lengthen and stretch the spine and back. This variation specifically targets the muscles between the shoulder blades and trapezius muscles.
How To: Start in a table-top position or standing on your knees. With your knees together, sit back until you are sitting on your heels.
Then bring your chest onto your thighs and rest your head down on the mat just at the front of your knees.
Lay your arms by your side with your hands back toward your feet with palms facing up.
Tip: The farther you bring your head forward the deeper of a stretch you’ll feel in your spine and neck.
Rabbit Pose
Rabbit Pose is a great counter stretch. It will help unlock the back by loosening the muscles of the entire torso, front and back.
How To: Starting from the Child Pose Variation above, bring your hands to your lower back, then lift your hips up toward the sky.
Begin to bring your hands forward over your head in front of you as far as comfortably possible. The top of your forehead should be on the ground.
Tip: The shoulders are a delicate area so start slow in this stretch and only go to your edge.
Trapezius Stretch
This is one of the best upper back stretches for pain as it targets between the shoulder blades. It’s one of my personal favorites because it’s so easy, effective, and can be done anywhere.
How To: Sit in a comfortable position with an upright spine. Bring both hands to the back of the head.
Slowly bring your chin toward your chest while keeping the spine tall. Gently use the gravity of your hands to pull your head toward the ground in front of you.
You should feel a stretch concentrated on the upper back.
Tips: Don’t pull too hard with your hands, just use a gentle pull to slowly release tension in the upper back.
Side Neck Stretch
Here’s another easy yet effective stretch to release upper back tension. This pose can be done anywhere, even sitting at your desk.
How To: Sitting up nice and tall, bring one hand to the opposite side of your head. Gently use the traction of the hand to gently pull and open up one side of the neck.
Tips: Be gentle and use light pressure to achieve the stretch.
You can also try rocking your head forward and backward to find the sweet spot that really needs the most release.
Cross-body Arm Stretch
This is a classic and effective stretch targeting the muscles between the shoulder blades.
How To: Sitting up straight, take one arm across the body. With the opposite hand, add some pressure until you feel the stretch.
Tips: Make sure to avoid holding the arm at the elbow. Hold the pose for at least 20 seconds.
Seated & Standing Side Bend
These poses are great variations to target the sides of the upper back and get deep into a different set of muscles in the back.
How to: This pose can be done either sitting or standing. Bring one hand over the head as far as you can, then reach with your hand over your head.
Tips: Keep the spine straight and try not to dip the torso forward or backward. The farther you reach your hand the deeper of a stretch you’ll feel.
Bear Hug
This yoga stretch for the upper back is very targeted and effective for relieving tension. Plus, it’s another pose that can be done practically anywhere.
How to: Start by sitting up tall. Cross your hands our in front of your body and grab onto either shoulder. Then bring the elbows up toward the face. Push the elbow out in front of you as far as you can.
Tips: For an extra stretch, bring the chin down toward the chest. Just make sure to sit up straight the entire time.
Eagle Pose
One of my favorite yoga poses because it feels so good on the upper back and shoulders. It looks like a difficult pose but it’s quite easy.
How To: Start seated, standing, or sitting on your knees. Bring your arms out in front of your face. Then cross one elbow on top of the other.
Bring your hands in toward your face, and if possible try to bring either palm together.
Then push the elbows out in front of you making them parallel with the ground.
Tips: The higher you raise the elbows the more of a stretch you’ll feel. Keep the spine erect.
Wide-legged Forward Fold Twist
This twist is to squeeze out any tension still left in the upper back after all the above exercises. It’s great because it adds a new level of mobility to the upper back muscles.
How To: Bring your feet wide with toes slightly facing inward. Start to fold forward until your head points toward the ground in front of you.
Place one hand on the ground just underneath your face, and then bring the opposite hand up toward the sky as straight as possible.
Tips: Using a block underneath the bottom hand is great for beginners. Reaching the hand over the head behind you will make the twist more intense.
Bonus: Use A Foam Roller To Roll Out The Pain
Foam rollers are a great tool to add to your wellness routine. A good foam roller is versatile and can be used to soothe all sorts of pain and is also a tool for exercising.
Rolling out your back on a foam roller is also powerful at removing muscle knots, which can be a source of back pain.
Check out this great foam rolling video below specifically targeting the upper back region.
What poses do you like to break up tension and pain in the upper back? Leave your comments below!
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