Top 5 Exercises for Upper Back Pain: A Step-by-Step Guide

Upper back pain has a frustrating way of sneaking into an otherwise ordinary day.

Perhaps you notice it after a long morning at your desk. You straighten up, roll your shoulders a few times and feel better for a moment, only for that familiar ache between your shoulder blades to return an hour later. Or maybe it appears after driving, carrying the children, spending too much time on your phone, or getting back into the gym after a break.

Often, there isn’t one dramatic moment when something “went wrong”. Your upper back has simply been doing more work than you realised.

At Goddard Chiropractic, we regularly see people dealing with upper back pain and mid back pain that has gradually begun affecting their work, exercise, sleep and everyday movement. One of the simplest ways to support a healthier, more mobile back is regular movement, and you don’t need an elaborate workout to get started.

Below, we’ll take you through five gentle exercises for upper back pain, explain exactly how to perform them and, importantly, look at why your back may be uncomfortable in the first place.

If back discomfort has become a regular part of your life, you can read more about our Back Pain treatment.

Why Does the Upper Back Become So Tight?

Think about what your upper back has been doing today.

Perhaps you’ve spent several hours leaning towards a laptop. You may have driven to work, looked down at your phone dozens of times and sat through meetings without moving very much. Even when you finally relax in the evening, there’s a good chance another screen is involved.

The upper or thoracic spine is designed to move, yet modern life often keeps it in relatively fixed positions for long periods. Muscles around the shoulder blades can become tired and tense, while the joints of the upper back may begin to feel stiff.

Common contributors to upper back pain include:

• Long periods of sitting or desk work
• Reduced movement throughout the day
• Repetitive lifting or physical work
• Muscle tension around the shoulders and upper back
• Sudden increases in exercise or training
• Poor workstation set-up
• Previous neck, shoulder or back injuries
• Stress, which can contribute to persistent muscle tension

There can also be specific female upper back pain causes, including changes during pregnancy, breast size and bra support, carrying babies or young children, and changes in daily physical demands. However, persistent pain shouldn’t simply be blamed on posture, lifestyle, sex or age without an appropriate assessment.

Now, let’s get your upper back moving.

Exercise 1: Thoracic Extension Over a Chair

If you’ve spent hours leaning forwards, this movement gives your upper back an opportunity to gently move in the opposite direction.

Choose a stable chair with a backrest that reaches roughly to the middle of your back.

How to do it:

1. Sit comfortably with both feet flat on the floor.
2. Place your hands gently behind your head, keeping your elbows relaxed.
3. Position the top of the chair against the area of your mid back that feels stiff.
4. Keeping your lower back relatively still, gently lean your upper back over the chair.
5. Pause for two or three seconds before returning to your starting position.
6. Repeat slowly 5 to 8 times.

You should feel a comfortable stretch through your chest and mid back, not a sharp or pinching sensation.

This can be a particularly useful movement during the working day because it requires very little space. Instead of waiting until your back is aching at 5pm, try giving your spine short opportunities to move throughout the day.

Exercise 2: Cat-Cow Stretch

Cat-Cow is simple, but don’t mistake simple for ineffective.

Your spine is made to move through different positions, and this exercise encourages gentle movement from your neck through your upper, middle and lower back.

How to do it:

1. Begin on your hands and knees, with your hands beneath your shoulders and knees beneath your hips.
2. Slowly round your back towards the ceiling, allowing your head to follow comfortably.
3. Pause briefly and feel the stretch across your upper back.
4. Slowly reverse the movement, gently lifting your chest and allowing your spine to extend.
5. Move between the two positions without forcing either end of the movement.
6. Repeat 6 to 10 times.

Try to think about movement rather than stretching as far as possible. A smaller, comfortable movement performed slowly is usually more useful than forcing your spine into a position it doesn’t enjoy.

Exercise 3: Open Book Rotation

We spend a lot of time moving forwards and backwards, but our upper backs are also designed to rotate.

The Open Book is one of our favourite upper back pain exercises because it introduces gentle rotation while also opening the chest and shoulders.

How to do it:

1. Lie on your side with your knees bent and stacked comfortably together.
2. Extend both arms in front of you with your palms touching.
3. Keep your knees together as you slowly lift your top arm towards the ceiling.
4. Continue opening the arm behind you, allowing your upper back and chest to rotate.
5. Follow your moving hand with your eyes if this feels comfortable.
6. Pause briefly before returning to the starting position.
7. Repeat 5 to 8 times before changing sides.

Don’t worry if your arm doesn’t reach the floor behind you. That’s not the goal. Let the movement come from your upper back and work within the range you currently have.

Exercise 4: Shoulder Blade Squeezes

Sometimes the most useful back pain exercises don’t look particularly dramatic.

Shoulder blade squeezes can be performed almost anywhere and are especially useful for people who spend long periods sitting.

How to do it:

1. Sit or stand comfortably with your arms relaxed.
2. Imagine gently drawing your shoulder blades towards each other.
3. Avoid shrugging your shoulders towards your ears or aggressively pushing your chest forwards.
4. Hold the position for around 3 to 5 seconds.
5. Relax completely.
6. Repeat 8 to 12 times.

The movement should feel controlled rather than forceful. You’re encouraging the muscles around your shoulder blades to work, not trying to squeeze them together as hard as possible.

Try doing a few repetitions after a long meeting, journey or period at your computer. Your back generally appreciates regular movement more than one enormous stretching session at the end of the week.

Exercise 5: Child’s Pose With a Side Reach

This final exercise combines a gentle upper-back stretch with movement through the sides of your torso.

How to do it:

1. Begin on your hands and knees.
2. Slowly move your hips backwards towards your heels while reaching your arms forwards.
3. Settle into a comfortable Child’s Pose without forcing your hips down.
4. Walk both hands gently towards the right until you feel a stretch along the left side of your upper and mid back.
5. Hold for around 15 to 20 seconds while breathing comfortably.
6. Return to the centre and repeat on the opposite side.

If kneeling is uncomfortable, skip this exercise and choose one of the other movements instead.

Do You Need a Back Stretcher?

With back stretchers widely available online, it’s understandable to wonder whether buying one will solve the problem.

For some people, a stretching device may feel comfortable. But you don’t necessarily need equipment to improve upper-back movement, and a back stretcher won’t tell you why the pain keeps returning.

If you spend ten minutes stretching every evening but return to the same movement habits for the other 23 hours and 50 minutes of the day, you may be missing an important part of the picture.

Regular movement, appropriate strengthening and understanding what is contributing to your symptoms usually matter more than owning another piece of equipment.

When Exercises Aren’t Quite Enough

Exercises can be incredibly useful, but they’re not the answer to every type of back pain.

If you’ve been faithfully stretching and moving but the same ache keeps returning, it may be time to look a little deeper. Persistent pain can sometimes involve joint restriction, muscle imbalance, previous injury or another condition that needs to be properly assessed.

At Goddard Chiropractic, we look at how your spine and surrounding joints are moving rather than simply focusing on the spot that hurts. Depending on what we find, care may include chiropractic treatment alongside personalised movement and rehabilitation advice.

If you’d like to understand more about our approach, read more about our Chiropractic Care service.

Where muscle tension, stiffness or a previous injury may be contributing to your discomfort, Sports Therapy & Massage may also be considered as part of an individual approach to improving movement and supporting recovery.

For anyone searching for upper back pain treatment in Reading or a chiropractor for upper back pain in Reading, an assessment can help determine what’s contributing to the problem and whether chiropractic care is appropriate for you.

If upper back pain is continuing to affect your work, exercise or everyday activities, you can book an appointment at Goddard Chiropractic for an individual assessment.

A Little Movement, Done Often, Goes a Long Way

There’s an understandable temptation with back pain to search for the one perfect stretch.

Usually, our bodies aren’t quite that simple.

The five exercises above aren’t magic tricks. They’re opportunities to give a part of your body that may have spent hours sitting still something it genuinely needs: movement.

You don’t need to perform all five every time. A few minutes of comfortable movement during the day can be a useful place to start. Pay attention to how your body responds, build consistency gradually and avoid forcing movements that cause pain.

And remember that the real goal of upper back pain relief isn’t becoming brilliant at back exercises. It’s being able to work, drive, exercise, sleep and enjoy everyday life without constantly being reminded that your back is there.

If your pain is severe, follows an injury, is getting progressively worse, or is accompanied by chest pain, breathing difficulties, fever, unexplained weight loss, significant weakness, numbness or other concerning symptoms, seek appropriate medical advice rather than relying on exercises alone.

FAQs

1. What are the best exercises for upper back pain?

The best exercises for upper back pain generally focus on improving mobility in the thoracic spine, reducing stiffness and encouraging the muscles around the shoulder blades to work effectively. Thoracic extensions, Cat-Cow stretches, Open Book rotations, shoulder blade squeezes and Child’s Pose with a side reach are useful options for many people. However, the most appropriate exercises will depend on the underlying cause of your discomfort.

2. How often should I do exercises for upper back pain?

Gentle upper back mobility exercises can often be performed regularly, especially if you spend long periods sitting, driving or working at a computer. Short periods of comfortable movement throughout the day may be more manageable than one long stretching session. If a chiropractor, sports therapist or other healthcare professional has prescribed specific rehabilitation exercises, follow the frequency and guidance they have provided.

3. Can exercises help relieve upper back pain naturally?

Exercise and regular movement can help some people manage musculoskeletal upper back pain, particularly when stiffness, reduced mobility or muscle tension are contributing factors. Exercises may help improve movement and function, but they are not appropriate for every cause of pain. If your symptoms persist, worsen or repeatedly return, an assessment can help determine what may be contributing to the problem.

4. When should I see a chiropractor for upper back pain?

You may consider seeing a chiropractor if upper back pain keeps returning, is affecting your work, sleep or normal activities, or has not improved despite appropriate movement and self-care. A chiropractor can assess how your spine and surrounding joints are moving and determine whether Chiropractic Care may be appropriate for your individual circumstances. Seek appropriate medical attention for severe or unexplained symptoms or if you have concerning symptoms such as chest pain, breathing difficulties, significant weakness or numbness.

5. Can poor posture cause upper back pain?

Spending long periods in the same position, particularly while using a computer or phone, can contribute to stiffness and muscle fatigue around the upper back and shoulders. However, posture is rarely the only factor involved. Activity levels, workload, previous injuries, muscle function and other individual factors may also contribute. Regular movement and changing positions throughout the day can be helpful rather than trying to maintain one supposedly “perfect” posture.

Disclaimer

The information provided in this article is for general educational purposes only and should not be considered medical advice, diagnosis or a substitute for individual assessment and treatment by a qualified healthcare professional.