Best Upper Back Pain Exercise To Get Instant Relief

Best Upper Back Pain Exercise To Get Instant Relief

Upper back pain appears in the thoracic spine of the body, which is usually called as the upper back, middle back, or mid-back. Causes of upper back pain may be muscular irritation, joint dysfunction, or a herniated disc, which is quite rare to happen in this part of the spine. Upper back pain is not as common as low back pain or neck pain, because the bones in this area don’t flex or move as much as the bones in your lower back or neck. Rather, they co-ordinate with the ribs to keep the back stable and help guard vital organs, like the heart and lungs.

What are the causes of upper back pain?

Overuse of muscles, muscle tension, injury to the muscles, upper back pain after exercises, and discs that support your spine are the reasons for upper back pain.

How to treat upper back pain?

Upper back is treatable through different upper back pain relief exercises that can relieve you from the pain. Let’s go through some of the easy stretches & exercises for back pain that can help you with the pain.

Shoulder pull

Shoulder pulls are ideal for people who are trying to correct their posture works well as an upper back pain relief exercise. Desk workers can do the shoulder pull exercise at regular intervals during the day. The shoulder blades slide down and backward, hold for a few seconds, and then relax.

Side plank

Side plank is an effective plank variation which targets the core muscles on the side of your trunk, the obliques and the muscles around the shoulder band of the set elbow. To proceed with this upper back pain exercise, you can lie on the support yourself well with a forearm on the ground and the other bottom foot on the floor and the other foot placed on top.

Push-ups – wall push-ups

Although wall push-ups, targets your pectorals, push-ups work your shoulder stabilizers. Wall push-ups can be done on your toes, knees, or even with hands on a bench or the wall to make them slightly easier. Slowly bend your arms to lower your chest towards the floor. Rest for a second, and then push back to straight arms. It’s crucial that you keep a tight core throughout.


Shoulder shrugs target the trapezius muscles of the body and can be done with both holding light dumbbells or hand weights or without any weight. Gently bringing your shoulders right up to your ears, hold for 3-5 seconds, and then gradually relax.

Trapezius stretch

Trapezius stretches are one of the most straightforward upper back pain exercises you can do, but it is effective. Gently tilt your ear down to your shoulder. To get an added stretch, you can lightly overpressure and, with your opposite hand, for shoulders to stay away from the ear.


You can count yoga for upper back pain exercise. Yoga exercises for upper back pain are beneficial for your upper back but also for your overall health. Upper back pains yoga exercises like car/cow pose, child’s pose, sphinx, and more help with the pain.

Other Methods of managing upper back pain

Different ways of managing upper back pain, strengthening the muscles of the upper back by foam rolling, trigger pointing, and massage. While doing such things can only provide short term relief, if the first problem of muscle imbalance or incorrect activation continues, your tightness will reoccur. If you were to get a massage to relax your shoulder muscles but did nothing to address your bad posture, they would tighten up again, causing pain. These methods are instrumental in managing upper back pain. However, they are used for muscle healing after a heavy workout or an event. Desk workers or people who have to sit for a more extended period should keep proper posture while using the computer or doing their work. Have an ergonomic evaluation of your work desk to make sure that the monitor, mouse, and keyboard are in a correct spot to avoid overreaching and worsening the postures. While sitting at the desk, try to stretch your neck and roll shoulders to help prevent upper back pain. By looking after your upper back, you can improve your posture and movement efficiently. Upper back pain exercises are a must to manage the pain. Make sure to do them correctly with the help of a physiotherapist. Physiotherapists can guide you well for the physiotherapy exercises for upper back pain. They help you curb the pain in the most effective way possible, instead of doing something that might affect your upper back wrongfully. You can take help from a physiotherapist. If the pain prevails even after exercises and therapy, make sure to consult a doctor.

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