7 Stretches to Relieve Upper Back Pain – Upper Back Stretches

We all have one or the other body issues to be addressed. Back pain and neck pains occur due to prolonged sitting and wrong postures.

If you have back pain at the upper portion of the back and neck, then you can be sure that it is caused due to poor posture. This is because certain muscles in the upper back and neck regions become rigid for many people.

This article shows some of the easy stretches that target only the rigid muscles. These would reduce back pain and improve your mobility.

The following are the muscles that are being targeted by the above exercise.

• Levator scapulae
• Upper trapezius
• Rhomboids
• Deltoids
• Latissimus Dorsi

7 Stretches For Upper Back and Shoulders

1. Shoulder Blades Stretch

Targeted muscle: Stretches Rhomboids/Deltoids

When you have back pain you would automatically feel like stretching yourself. This is similar to your normal stretching. It relieves your back and releases the tight and triggering points which lie in between your shoulders.

Procedure

1. Place your right elbow over your left elbow.
2. Take the left arm and twist it over the right arm so that they look like a runner plant.
3. Straighten your posture.
4. You can feel that this position stretches your back and shoulders and pressurizes the upper back, opening it.
5. Hold in this position for at least 30 seconds
6. Remove the hands, come back to the starting position.
7. Repeat on the other side too.

2. Upper Trapezius Stretch

This exercise targets your upper trapezius. You can feel cringing tightness in your upper trapezius since you might have been in the same bad posture for a longer period. This posture combats your hunchback posture so that your back and shoulders get straight.

Procedure

1. Stand straight so that your spine is straight and you have a perfect posture. 
2. Now tilt your head gently to the left side.
3. Now, hold the top portion of your head with your left hands so that a very mild force is being applied towards the left side.
4. Hold in this position at least for 20 seconds.
5. Come back to the starting position by relaxing yourself.
6. Repeat the same posture on the right side.
7. You can so at least 3 exercises on each side.

3. Lat Side Stretch

This is yet another stretch exercise. This exercise targets your Latissimus Dorsi.

The biggest muscle that is present at the back of your body is the lateral muscles. This muscle does many daily chores, involves much when you are in sports, etc. Due to this, this muscle becomes very tight in many people. You can make it soft by doing the lateral side stretch.

Procedure

1. Stand straight with your good posture so that your back is straight.
2. Take your right hand with the left hand to start this exercise.
3. Stretch your side so that you lean towards the left with your hands held together.
4. Hold in this position for at least 30 seconds.
5. You can do 3 repetitions with the same posture on both your sides.

4. Seated Levator Scapulae Stretch

This is a seated exercise. This exercise targets your Levator Scapulae.
If you are a person who spends most of the time at your desk or with your phone, then you are likely to have tight shoulders. This results in rounded shoulders and forward head positions that would affect your posture a lot. Do these stretches and get rid of the bad posture.

Procedure

1. Sit on a chair and hold the bottom portion of the chair with your right hand.
2. Bring down your chin towards the chest. 
3. Now, rotate your head towards your left shoulder.
4. Take your left arm, push your head gently towards the left armpit. 
5. You can feel a slight stretch along the right side of the neck.
6. Hold in this position for 20 seconds.
7. Come back to the original position and repeat the same.

5. W & Y Stretch & Retract

This exercise targets the chest muscles. It also strengthens the lower trap muscles. You can feel the whole body stretch and strengthen with this stretch. It is not necessary that you just need a separate and private area to perform this posture. You can very well sit in your chair and do this in your office.

Procedure

1. Stand straight with your back having a straight posture.
2. Now, make a “W” shape with the arms.
3. You must bend both of your arms towards your waist and make sure that the elbow makes a 90-degree angle.
4. Hold in this position for 2 breaths.
5. Now, extend both of your hands up above your head making a “Y” shape.
6. Hold in this position for 2 breaths.
7. Make 10 repetitions of each W and Y stretches.

6. Child’s Pose

This is a Yoga pose. It is very easy and comforting to do this exercise. This exercise targets your latissimus dorsi. It also relieves your back muscles. The back muscles become very tight from everyday activities.

Procedure

1. Make a table pose over the floor with your hands and knees.
2. Your knees must be at the width of your hip and your hands must be at the width of your shoulders.
3. Now bend your knees inwards and sit over your feet. 
4. Make sure that you turn the toes inwards so that they make a V shape.
5. Make yourself comfortable in this position and then bend your upper body in front of you.
6. Bend wholly to reach the floor.
7. Your head must touch the floor. Stretch your hands in front so that they are stretched above your head over the ground.

7. Thoracic Spine Foam Rolling

This exercise releases yourself from the Upper trapezius. It gives your shoulders a good massage. This is one of the great ways to release your trapezius muscles which has become tight and got a hunchback posture due to rigorous usage. This is usually caused due to poor posture.

Procedure

1. Lie over the floor with your back to the ground. 
2. Fold your hands behind your head.
3. Place a foam roller under your back in the upper body just below the shoulders.
4. Now, slowly roll upwards and downwards in the middle of the back while you move the foam towards the top of the shoulders.
5. If you find a tight area, just pause for 20 seconds.
6. Roll the foam gently on all areas where you feel tightness.