Best Exercises to Relieve Upper Back Pain

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Upper Back Pain

Since we’re living in the age of computers, back pain has become one of the most common neurological ailments, especially the upper back. Over the last decade, the upper back pain usually occurs as a result of improper posture over a long span, but it can also result of a sudden injury, lifting without using the knees, trauma or during a deep stage of sleeping when the body and all the muscles are completely relaxed.

The upper back pain can make it really difficult for you to go through a typical day of yours, as it causes a great discomfort, either you’re sitting, moving or standing. Even if you are able to bear with the pain, if more severe, it can limit your movements and capabilities and turn your life into hell. If you decide to just lay at home an watch your favorite TV show, the pain can only get worse, spread and get a longer hold on you. But of course you won’t do that, will you? Here are the 5 best exercises to relieve your upper back pain.


The butterfly is a popular exercise and it is ideal for getting rid of upper back pain. Place your palms on their belonging shoulders and slowly start pulling your elbows towards each other in front of your body. You will immediately feel a stretch in your upper back and that is a good sign – you nailed the exercise. When your elbows meet, hold that position for several seconds. Then, rest for a few seconds and repeat as much as your upper back can take. You can perform the butterfly either while standing or sitting.

Shoulder Blade Squeeze

This exercise makes relieving upper back pain very easy and simple. All you have to do is keep your spine straight and pull your shoulders closer to each other. Begin to slowly apply a light pressure and as you proceed, you can increase the pressure. Hold your shoulders as closer together as possible for about 10 seconds and release. Repeat it 10 times thorough the day.

Arm Reach

There are several exercises known by the same name, but this one is especially for upper back muscles. Get down on your hands and knees and keep your neck parallel to the floor. Then, lift one of your hands and stretch it out, pointing forward. It is important to keep your head still and don’t raise it even slightly, because you might get another injury. Hold the position for a few seconds and then switch hands. Repeat it 5-10 times.

Trunk Rotation

This is a very simple and effective exercise for upper back pain, but it can be painful if not performed properly. Sit on a flat and firm surface (a table or the floor) with your back straight and your legs just in front of your hips with both feet kept flat on the floor. Grab your left shoulder with your right hand and your right shoulder with your left hand. Then, start twisting your whole upper body, from right to left and vice versa. Begin with slight and gentle movements and as the muscles start loosening up, you can perform bigger movements.

Shoulder Rolls

This exercise is very similar to another exercise (shoulder shrugs), but it includes one extra movement that makes it much more efficient in relieving pain in the upper back. Pull your shoulders up towards your ears and move them back and down in a large circular movement. Repeat the same movement, both in forward and reverse direction. Do five shoulder rolls towards the back and the front and you’ll soon feel a relief in your upper back.